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Some foods from which phyto-nutrients are obtained |
Phytonutrients.
Plant foods contain thousands of natural
chemicals. These are called phytonutrients or phytochemicals."Phyto" refers to the Greek word for
plant. These chemicals help protect plants from germs, fungi, bugs,virus, and
other threats.
Phytonutrients are what give the
skins of fruits and vegetables their flavor, scent and color. They consist of a
variety of naturally formed chemicals that protect plants from fungi, germs,
virus and other threats in nature. In
short they are plants natural defense system against environmental damage.
Fruits whole grains,nuts, beans tea and vegetables contain phytonutrients.
Phytonutrients doesn't play the role of vitamins and minerals that plant foods contain. in to our bodies but when we eat or drink phytonutrients, they help us prevent diseases and
keep our bodies working properly.
There are more than 25,000 phytonutrients found in plant foods. Here we are going to
take a look at six important
phytonutrients and foods in which we can find them – as well as their potential
health effects to our bodies.
I.Carotenoids
II.Ellagic acid
III.Flavonoids
IV.Resveratrol
V.Glucosinolates
VI.Phytoestrogens
Carotenoids
More than 600 carotenoids provide yellow,
orange, and red colors in fruits and vegetables.
Carotenoids act as antioxidants in your
body. This means they tackle harmful free radicals that damage tissues
throughout your body.
The types of carotenoids that may have
other health benefits include:
a. Alpha – carotene
b. beta-carotene
c. beta - cryptoxanthin.
d. Lycopene.
e. Lutein and
f. zeaxanthin.
Alpha - carotene, beta-carotene, and beta
- cryptoxanthin. Your body can convert all of these to
vitamin A. This vitamin helps keep your immune system working properly, and
it's needed for eye health. Yellow and
orange foods like pumpkins and carrots are good sources of alpha- and
beta-carotene.
These also contain beta - cryptoxanthin,
as do sweet red peppers.
Lycopene. This gives red or pink color to: Tomatoes, Watermelon, and Pink grapefruit
Good sources of these phytonutrients are greens such
as: Spinach, Kale, Collards
Ellagic Acid
Ellagic acid is found in a number of
berries and other plant foods, especially:
a.
Strawberries
b.
Raspberries
c.
Pomegranates
Ellagic acid may help protect against
cancer through several different ways. For example, it may cause cancer cells
to die. And it may help your liver neutralize cancer-causing chemicals in
your system.
Flavonoids
A large number of phytonutrients fall into
the flavonoid category. They are found in a variety of plant foods.
The types of flavonoids include:
a.
Catechins.
b.
Hesperidin.
c.
Flavonols
Catechins. Green tea is a good source of catechins.
The drink of catechins may help prevent certain types of cancer.
Hesperidin. Found in citrus fruits, this flavonoid
works as an antioxidant. It can reduce inflammation in the body. It may also
help reduce the risk of cancer.
Flavonols. Quercetin is a well-studied type of flavonol. It is
found in: Apples, Berries Grapes, Onions
It might help reduce people's risk of asthma, certain types of
cancer, and coronary heart disease.
Resveratrol
Resveratrol is
found in: Grapes, Purple grape juice, Red wine
It acts as an antioxidant and
anti-inflammatory.
Some research suggests that resveratrol might reduce
the risk of heart disease and cancer. And it may help extend people's life
span.
Glucosinolates
Glucosinolates: These are natural
components of many pungent plants such as mustard, cabbage Cauliflower, Broccoli and
horseradish.
The pungency of those plants are due to
mustard oils produced from glucosinolates when the plant material is chewed,
cut or otherwise damaged Cruciferous vegetables contain vitamins, minerals, other
nutrients and chemicals known as
glucosinolates.
Cruciferous
vegetables are rich in nutrients, including several carotenoids (beta-carotene, lutein, zeaxanthin); vitamins
C, E, and K; folate; and minerals. They also are a good
fiber source.
In addition, cruciferous vegetables contain a group of
substances known as glucosinolates, which are sulfur-containing chemicals.
These chemicals are responsible for the pungent aroma and bitter flavor of
cruciferous vegetables.
During food preparation, chewing, and digestion, the
glucosinolates in cruciferous vegetables are broken down to form biologically
active compounds such as indoles, nitriles, thiocyanates, and
isothiocyanates (1). Indole-3-carbinol (an indole) and
sulforaphane (an isothiocyanate) have been most frequently examined for their
anticancer effects.
Indoles and isothiocyanates have been found to inhibit
the development of cancer in several organs in rats and mice, including the
bladder, breast, colon, liver, lung, and stomach (2, 3). Studies in animals and experiments with
cells grown in the laboratory have identified several potential ways in which
these compounds may help prevent cancer:
They help protect cells from DNA damage,
They help inactivate carcinogens,They have antiviral and antibacterial effects,They
have anti-inflammatory effects,They induce cell death (apoptosis),They inhibit
tumor blood vessel formation (angiogenesis) and tumor cell migration (needed
for metastasis).
Studies in humans, however, have shown mixed results.
Phytoestrogens
Phytoestrogens are naturally
occurring estrogenic compounds in a variety of plant foods such
as beans, seeds, and grains.
Their chemical structure resembles estrogen.
Phytoestrogens acting as
estrogen mimics may affect the production and/or the breakdown of estrogen by
the body, as well as the levels of estrogen carried in the bloodstream.
These mimics can either have the same effects as estrogen or block
estrogen's effects. These compounds are generally weak estrogens, in
comparison to real estrogen, synthetic estrogen (HRT), and xenoestrogens.
Anyone who is experiencing estrogen dominance problems will likely want to avoid
phytoestrogens where possible as they will only contribute to the problem.
Women who do not have estrogen dominance issues and desire to
supplement with estrogen due to lowered levels from menopause or hysterectomy
may find consuming some phytoestrogens to be beneficial.
Which foods contain phytoestrogens?
More than 300 foods have been shown to contain phytoestrogens. The three chemical classes of phytoestrogens are Isoflavonoids, Lignans and Coumestans -
Isoflavonoids:- Isoflavonoid phytoestrogens are found in
beans from the legume family; soybeans and soy products are the major dietary
source of this type of phytoestrogens. The isoflavonoid extracts from soy
are known as genistin, diadzein, and glycitin.
Lignans: - Lignan phytoestrogens are found in high
fiber foods such as cereal brans and beans; flaxseeds contain large amounts of
lignans, but some studies say that it can have a positive effect on estrogen
dominance.
Coumestans: - Coumestan phytoestrogens are found in
various beans such as split peas, pinto beans, and lima beans. Alfalfa and
clover sprouts are the foods with the highest amounts of coumestans.
What
are the benefits of consuming phytoestrogens?
It has already been shown that soya beans, with their
ingredients genistein and daidzein from the isoflavonoid group, have protective
effects on hormone-caused diseases.
Attention:
Xenoestrogens and Phytoestrogens
We are constantly
assaulted by estrogens in our environment from the food we eat and the
chemicals we use. Estrogen mimickers in the form of chemicals (xenoestrogens), and foods and plants (phytoestrogens), mimic the action of estrogen produced in
cells and can alter hormonal activity.
It is important
for all of us to be aware of the effects of estrogens in our
environment.
Evidence is
steadily growing that xenoestrogens and other hormone mimicking substances are implicated in a
wide range of human and wildlife health problems.
Estrogen dominance from these
environmental hormone disrupters are causing an imbalance of female hormones,
creating a host of estrogen dominance symptoms.
Girls and boys are
reaching puberty too early as a result of these disrupters.
Additionally,
xenoestrogens produce hormonal stimuli that contributes
to inappropriate growth of mammary tissue cells, resulting in a problem society
is calling “man boobs.”
Some theorize that estrogen dominance in men is
contributing to hair loss, atherosclerosis, prostrate problems, lowered libido, and impotency.
Xenoestrogens
Xeno literally means foreign, therefore
xenoestrogens means foreign estrogens. Some of the 70,000 registered chemicals
for use in the United States
have hormonal effects in addition to toxic effects.
The synergistic effects of
exposure to many xenoestrogens are well documented, but largely unknown.
These substances can increase the estrogen load in the body over time, and are
difficult to detoxify through the liver.
This further compounds the problem of estrogen dominance. To gain a perspective on how much exposure of chemicals is
occurring, the NIH's National Institute of Environmental Health Sciences and
the Centers for Disease Control and Prevention have launched a study of blood
and urine samples to determine the amount of exposure that Americans have to
environmental estrogens.
The CDC will measure approximately 50
environmental estrogens in 200 persons to determine levels of exposure to the
population.
Among the more familiar chemicals that will be tested for are:
insecticides parathion and DDT and its metabolites; herbicides; fungicides;
plant and fungal estrogens; and industrial chemicals such as cadmium, lead,
mercury, PCBs and dioxins.
Byproducts of the plastic and pesticide industries—called
organochlorines—are one of the largest sources of xenoestrogens.
These compounds, also used in dry cleaning, the bleaching of
feminine hygiene products and the manufacture of plastics ranging from yogurt
containers to baby bottles, have been shown to exert hormone-disrupting
effects. What's more, organochlorines are known to accumulate in fatty human
tissue and fluid such as breasts and breast milk.
Caution dictates that women
should try to eliminate these external estrogen sources through diet,
supplements and lifestyle changes.
Plastics in our lives also expose us to the chemical bisphenol A,
a breakdown product of polycarbonate, widely used in many plastics.
Bisphenol A, found in the lining of many food cans and juice
containers, escapes when polycarbonate is subjected to high temperatures.
The estrogenic effects of bisphenol A became clear when men
working in the plastics industry developed breasts after chronically inhaling
the chemical in dust.
Other bad news from scientists have suggested that environmental
estrogens might be reducing sperm counts in men and causing breast cancer, fibroids and
other reproductive diseases in women.
Xenoestrogens can be found in many of our meats and dairy products
in the form of chemicals and growth hormones that are given to the
animals. These can be quite powerful, and should be avoided where
possible.
The information below makes suggestions to avoid substances that
contain xenoestrogens. These substances can increase the estrogen load in the
body.
- Avoid all pesticides, herbicides, and fungicides.
Wash your food well to rid the pesticides. Bathe the washed food in a
produce wash or ozonated water for 20 minutes before cooking.
- Have a good water filter for your source of
water.
- Use only organic based whole foods when you can.
Buy hormone free meats and dairy products where possible.
- Avoid plastic goods - they leach into the
environment.
- Do not microwave food in plastic containers, and
especially avoid the use of plastic wrap to cover food for microwaving.
- Use glass or ceramics whenever possible to store
food.
- Do not leave plastic containers, especially your
drinking water, in the sun.
- If a plastic water container has heated up
significantly, throw it away - do not drink the water either.
- Don't use fabric softeners as it puts
petrochemicals right on your skin.
- Use a simple laundry and dish detergent with less
chemicals.
- Use organic soaps and toothpastes. Avoid
fluoride.
- Avoid creams and cosmetics that have toxic
chemicals and estrogenic ingredients such as parabens and stearal konium
chloride. Switch to more natural products. Cheap brands
usually have more toxic ingredients.
- Avoid nail polish and nail polish removers.
- Use only naturally based perfumes. Most perfumes
are petrochemically based.
- Avoid surfactants found in many condoms and
diaphragm gels.
- Avoid new carpet - it can give off noxious fumes.
- Avoid X-rays as much as possible.
- Be aware of noxious gas such as that from copiers
and printers, carpets, fiberboards, etc. Computer monitors can emit a high
level of electromagnetic force (EMF). Read about the Aulterra Neutralizer for preventing EMF damage.
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