Health benefits of phytochemicals

Heather Little-White, PhD, Contributor

Add phytofoods to your diet and experience renewed health in your life. It is important to keep up with advances in the medical field, as research has led to the development of new technologies and products to advance your health. Just when you thought that a multi-vitamin had you covered, here comes new nutraceuticals with amazing health benefits.

Phytochemicals are literally a group of health-giving substances naturally found in plants. Phytochemicals provide the strongest natural protection from the most-feared lifestyle diseases, including cancer, diabetes, heart disease, arthritis and high cholesterol. Also called phytomins or phytonutrients, phytochemicals have demonstrated that the age-old advice of eating your vegetables is correct.

Fruits and vegetables

Undoubtedly, fruits and vegetables are good for you and provide almost perfect nutrition. Vegetables like broccoli, cabbage, callaloo, spinach and the range of local fruits, are loaded with thousands of compounds that provide protection by fighting off bacteria, viruses, and fungi, and counteract the effects of ultraviolet light and natural enemies that may affect the body.

There are more than 4,000 flavanoids, and research is not yet conclusive as to which ones can be effectively isolated in supplements. Despite the commercial manufacturing of phytochemicals marketed as phytomins, your best recourse for maximum benefits from the phytochemicals is to obtain them naturally from fruits and vegetables - the recommended five or more servings per day.

Flavanoids

Phytochemicals are bioflavanoids or flavanoids which give fruits and vegetables their vibrant red, yellow, orange and purple hues. Flavanoids are known for their powerful protection by strengthening the capillaries, boosting the immune system, reducing inflammation and fighting cancer. It was the French who discovered the power of vegetables when comparisons were made with French and American cuisine. It was found that although the French consume large amounts of butter and lard and have high cholesterol levels, Americans had heart rates 2.5 times higher than that of the French.

Ironically, the lower rates of heart diseases was as a result of the French consuming large amounts of vegetables, fruits and red wine - all of which contain flavanoids. Red wine has the antioxidant quercetin. Researchers attribute the power of flavanoids to their ability to prevent blood platelets from sticking together. When platelets stick together, it causes blot clots which lead to heart attacks.

Cruciferous vegetables

Flavanoids which come from regular foods like green and black tea, onions and apples, have a critical role to play in arterial health, keeping arteries free and clear. It is the antioxidant property that prevents the 'bad' LDL cholesterol from oxidising so that it does not stick to the walls of the artery. You should consume lavish amounts of cruciferous vegetables such as cabbage and broccoli, which contain active enzyme, helpful with cancers, especially colorectal cancer.

Other sources of flavanoids include garlic, green beans, celery, citrus fruits especially the white pulpy parts, cantaloupe, watermelon, soy, beans, cranberries, tomatoes, yellow, red and orange sweet peppers, grape juice and red wine.

Nutty stir-fried broccoli and red peppers

2 stalks broccoli

1 medium red sweet pepper, cut in strips

2tbs peanut oil

3tbs chicken broth

2tbs nuts, crushed

Method

1.Wash broccoli and separate crowns from the stems. Cut the crowns into bite-size pieces and set aside. Strip the stems and cut diagonally.

2. Cut pepper into strips and set aside.

3. Heat oil in a heavy-bottomed skillet and add the broccoli stems and stir-fry for two minutes. Add the broth and let simmer for two minutes or until tender but crisp.

4. Add sweet pepper and broccoli and stir-fry for another minute.

5. Sprinkle with crushed peanuts and serve hot.