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Phytochemicals - Yet Another Reason to Eat Your Plant Foods

Introduction

What if you could eat something which was guaranteed to reduce your risk of heart attack and stroke? What if you found out that it also prevents many kinds of cancer? Would you eat it? Well, there is something that you can eat that will do just this - it is plant foods.

Eating more broccoli, tomatoes, citrus fruits, onion, soy beans and other plant foods may help to protect you against several chronic diseases such as heart disease and cancer.

And it is not just because of the nutrients they contain. It is more likely because of the chemicals found in these foods - phytochemicals.

Food Guide Pyramid

The United States Department of Agriculture developed the Food Guide Pyramid to help people decide what foods to eat each day for good health. The pyramid also gives information about how many servings to eat each day from each of the food groups.

Activity:

Look at the Food Guide Pyramid and write down the name of some foods that you think might contain phytochemicals.

What are Phytochemicals?

Phytochemicals (pronounced fi-toe/chemicals) might sound like something you would want to avoid, but in reality these naturally occurring components in fruits, vegetable, legumes and grains are worth embracing.

The term phytochemicals means chemicals found in plants. They give a plant its color, flavor and smell, and are a part of a plant's natural defense system. It is these defense qualities in phytochemicals that have researchers intrigued because those same qualities may also benefit humans. Researchers believe that phytochemicals could go a long way in helping to reduce the risk for several chronic diseases including heart disease and cancer.

How Do Phytochemicals Work?

So far, scientists know of more than 3,000 different phytochemicals with possible health benefits. Many experts believe there could be thousands more. Much of the research done on phytochemicals has been with animals or in test tubes. Within the last few years, scientists have turned their attention to evaluating how the chemicals react inside humans. The results appear promising.

For example, when it comes to heart disease, some studies suggest certain phytochemicals called flavonoids may reduce LDL cholesterol (the bad cholesterol involved in depositing fat inside your arteries). Flavonoids are found in onions, tea and soybeans. They may also help prevent blood clotting, which can reduce the risk for a heart attack or a stroke.

Other phytochemicals, known as sulfur compounds, are believed to reduce how much cholesterol your body produces and perhaps even help keep your blood pressure down. Sulfur compounds are found in garlic, leeks and onions. The cancer connection occurs when phytochemicals work to keep healthy cells in your body from being damaged. Protected cells are less susceptible to an attack by a cancer-causing agent.

Ellagic acid, found in grapes, is believed to be one such bodyguard to your cells. Several phytochemicals, such as limonene and caffeic acid, may help to reduce cancer risk by shuttling cancer-causing elements out of your body before they can cause damage.

Issued in furtherance of Cooperative Extension work, Acts of Congress of May 8 and June 30, 1914, in cooperation with the United States Department of Agriculture. The Louisiana Cooperative Extension Service provides equal opportunities in programs and employment. Information and Graphics on this site are copyright protected by LSU Agricultural Center's Louisiana Cooperative Extension Services. For more information on the EFNEP program, contact EFNEPMail@agcenter.lsu.edu.