During normal human metabolism, oxygen forms a byproduct of molecules with and odd number of electrons called free radicals. These radicals are highly reactive and can be very damaging to the body when they try and match up with normal cells. This chain reaction forms thousands of more free radicals which have been directly linked to heart disease, cancer, Alzheimer’s, Parkinson’s disease and aging.
Phytochemicals are compounds found in foods that have powerful disease-fighting antioxidant properties. Antioxidants bind to free radicals and prevent them from damaging your body! Cool huh?! And the best part is they are readily found in fresh whole foods that are accessible and delicious.
Phytochemical Componds -
Carotenoids (beta-carotene, lutien and lycopene) – Potent anti-oxidant activity, retard cancer cell growth. Found in orange colored vegetables like carrots, sweet potatoes and cantaloupe.
Flavinoids (anthro-cyanosides, bio-flavonoids, hesperidin, isoflavones, proanthocyanadins, anthocyanins, quercetin and rutin) – Block various stages of carcinogenesis. Found in broccoli, cabbage, cucmber, squash, tomatoes, berries and citrus fruits.
Anthocyanins are powerful antioxidents with greater protective power than vitamins C and E or beta carotene, anthocyanins help maintain healthy tissue and retard the aging process. They also reduce adhesion of platelets to blood vessel walls, fighting atherosclerosis, blood clots, heart attack and stroke.
Phenols (polyphenols, quercetin, phloretin glycosides, cholorogenic acid and epicatechin)
Ellagic acid – anti –tumor and anti-carcinogen properties.
Resveratrol – a potent antioxidant and anti-cancer agent is prevalent in red wine and provides protection against cardiovascular disease and forever giving my mother justification to start drinking at noon ;)
Let’s look at some of our favorite fruits like cherries, plums, prunes, apples, blackberries, blueberries, cranberries, raspberries, strawberries for photochemicals.
Berries-
Berries are some of the most powerful compounds you can ingest. Not only are they nutrient-dense but they contain extremely high levels of antioxidants and photochemicals.
Blueberries, strawberries, blackberries and Cherries prevent oxidation in the body. Oxidized cholesterol leads to the inflammation of blood vessel walls and eventually plaque buildup.
Studies done at Ohio State University showed that extracts from the raspberry, strawberry and muscadine grapes cut the growth of breast and cervical cancer cell lines in half … IN HALF! Blueberries and blackberries were also shown to inhibit these types of cell growth.
Elderberries- Elderberry extract decreases low density lipoprotein (LDL) – the unfavorable cholesterol. It also been shown as a stress –reducer by having an effect on bio-markers for stress such as blood sugar, magnesium levels and blood plasma levels.
Blueberries – Very anthocyanin rich and with the highest rating for berries on the oxygen radical absorbancy capacity (ORAC) scale. These little blue powerhouses improve eye health, reduce varicose veins, inhibit enzymes that promote cancer and are highly anti-inflammatory.
Cranberries – High in anti-microbial properties inhibit bacteria such as Listeria, Ecoli and other foodbourne pathogens from adhering to the lining of the gut and urinary tract. Unsweetened cranberry products are recommended because high levels of sugar added to juice and dried cranberries can diminish these properties.
Raspberries – Also very high in Phytochemicals , raspberries are shown to reduce tumor growth and are have anti-carcinogen properties because of the Ellagic acid levels.
“All Season” Fruits
Apples – the flavinoids in apples have high anti-inflammatory properties. The flavinoid quercetin protects lungs from cigarette smoke and overall environmental pollutants. Polyphenols in the skins of apples (quercetin, phloretin glycosides, chlorogenic acid and epicatechin) inhibit enzymic activity responsible for carcinogenic and tumor cell activity. Apples are also a great source of soluble fiber.
Bananas- a great natural source of potassium, magnesium, riboflavin and fiber.
Cherries – 17 antioxident compounds have been discovered in cherries. They are the leading fruit in anti-inflammatory properties. The anthocyanins in cherries were shown more effective than aspirin and ibuprofen for painful conditions like gout and arthritis. When mixed with hamburger meat, cherries make a great fat substitute and can reduce harmful heterocyclic aromatic amines (HAAs) produced by grilling meats by 70%!** And cherry hamburgers just sound awesome. They are also a source of melatonin a natural sleep inducing chemical.
Citrus- Phytochemicals called Monoterpenes inhibit detoxification enzymes that inhbit breast tumor growth and can actually aid in regression. In lab animals those that consumed citrus juice had cancer metastasized to other organs half as fast as those who were given only water. Other flavinoids, tangeretin and genistein present in tangerines has been shown effective on estrogen-based cancer cells.
Watermelon- watermelon is a large source of the Cartinoid, Lycopene and is actually more available to the body than the larger promoted Tomato.
Raisins - containing the second highest level of antioxidents on the ORAC scale. Because of the catechin and quercetin, Raisins take on a pre-biotic properties and can balance the Ph in the gut, helping to ward off food borne pathogens.
Prunes – most of us think of prunes in a negative light. They are only eaten by elderly people who have trouble pooping right? .. stigmas aside prunes have some VERY powerful properties. Their anti-microbial properties are proven so effective prune puree can be used as a food preserver inhibiting pathogen growth. In fact Texas A&M did a study where plum puree was more effective in preventing lipid oxidation in meat than synthetic antioxidants like BHA and BHT. …WOW
*and yes …. The high fiber content will help “move” things along ;)
WHEW!!! Add all of these powerhouse fruits to your shopping list today, whether you eat them fresh, in dried or juice form or even blend in a smoothie the health benefits are undeniable. Mother nature really knew what she was doing!
BUY ORGANIC
It is important to remember that the food industry these days is more interested in their bottom line than your antioxidant consumption. Many corners are cut, chemical pesticides and waxes are used that are toxic to humans and quite honestly contradict all of the wonderful antioxidant properties of these fruits. Choose organically grown fruits whenever possible to avoid these toxins and WASH your fruits and vegetables thoroughly in a 1:3 ratio of white vinegar and water to remove germs and debris from transport.
Source
Hunter. B (2006). A Whole Foods Primer. Chapter 2. Basic Health Publications. Laguna Beach, CA
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