FoodReference.com Logo

FoodReference.com   (Since 1999)
 

Food Articles, News & Features Section

Home       Food Articles       Food Trivia       Today in Food History       Recipes       Cooking Tips       Videos       Food Quotes       Who's Who       Food Trivia Quizzes       Crosswords       Food Poems       Cookbooks       Food Posters       Recipe Contests       Culinary Schools       Gourmet Tours       Food Festivals & Shows

  You are here > 

 

CULINARY SCHOOLS &
COOKING CLASSES

From Amateur & Basic Cooking Classes to Professional Chef Training
Over 1,000 schools & classes listed for U.S., Online & Worldwide

Culinary Posters and Food Art

See also: Healthy Food Choices Videos

Phytochemicals

 


The Power of Phytochemicals

A phytochemical (fight-o-chemical) is a natural bioactive compound found in fruits and vegetables that works together with vitamins, minerals, and fiber to promote good benefit your health in many ways. The bioactive functions of phytochemicals — or the way they work in your body — is an ongoing area of research.


For example, some studies show that phytochemicals can:
Act as antioxidants
Stimulate detoxification enzymes
Stimulate the immune system
Positively affect hormones
Act as antibacterial or antiviral agents
 
Why Fruits & Vegetables are Better Than Supplements
Phytochemicals are usually related to the color of fruits and vegetables — green, yellow-orange, red, blue-purple, and white. Hundreds of phytochemicals have been discovered. You can benefit from all of them by eating 5 to 9 servings of colorful fruits and vegetables everyday.
 
Remember, only fruits and vegetables, not pills or supplements, can give you phytochemicals and nutrients in the healthy combinations nature intended. When you eat fruits and vegetables, nutrients are easily absorbed to provide maximum health benefits. In contrast, supplements or pills contain large doses of only one or a couple of phytochemicals. These isolated supplements have not been proven to be effective or even safe.

Eat a Variety of Fruits and Vegetables
By eating a variety of colorful fruits and vegetables — green, yellow-orange, red, blue-purple, and white — you're giving your body a wide range of nutrients that are important for good health. Each color offers something unique, like different vitamins, minerals, and disease-fighting phytochemicals, that work together to protect your health. Only fruits and vegetables, not pills or supplements, can give you these nutrients in the healthy combinations nature intended. Here are some examples:

GREEN
Lutein and Zeaxanthin
Turnip, Collard, and Mustard Greens, Kale, Spinach, Lettuce, Broccoli, Green peas, Kiwi, Honeydew Melon
 
Indoles
Broccoli, Cabbage, Brussels Sprouts, Bok Choy, Arugala, Swiss Chard, Turnips, Rutabaga, Watercress, Cauliflower, Kale
 
Vitamin K
Swiss Chard, Kale, Brussels Sprouts, Spinach, Turnip Greens, Watercress, Endive, Lettuce, Mustard Greens, Cabbage
 
Potassium
Leafy greens, Broccoli
 
YELLOW/ORANGE
Beta-Carotene & Vitamin A

Carrots, Sweet potatoes, Pumpkin, Butternut Squash, Cantaloupe, Mangoes, Apricots, Peaches
 
Bioflavonoids & Vitamin C
Oranges, Grapefruit, Lemons, Tangerines, Clementines, Peaches, Papaya, Apricots, Nectarines, Pears, Pineapple, Yellow Raisins, Yellow Pepper
 
Potassium
Bananas, Oranges, Grapefruit, Lemons, Pineapple, Apricots
 
RED
Vitamin C

Cranberries, Pink grapefruit, Raspberries, Strawberries, Watermelon, Red Cabbage, Red Pepper, Radishes, Tomatoes
 
Anthocyanins
Raspberries, Cherries, Strawberries, Cranberries, Beets, Apples, Red Cabbage, Red Onion, Kidney Beans, Red Beans
 
BLUE/PURPLE
Anthocyanins & Vitamin C

Blueberries, Blackberries, Purple Grapes, Black Currants, Elderberries
 
Phenolics
Dried Plums (Prunes), Raisins, Plums, Eggplant
 
WHITE
Allium & Allicin

Garlic, Onions, Leeks, Scallions, Chives
 
Eat 5 to 9 a Day for Better Health
 

TOP 

   Home       About Us & Contact Us       Food Articles       Magazines       Food Links  

Please feel free to link to any pages of FoodReference.com from your website.

For permission to use any of this content please E-mail: james@foodreference.com

All contents are copyright © 1990 - 2014 James T. Ehler and www.FoodReference.com unless otherwise noted.
All rights reserved.

You may copy and use portions of this website for non-commercial, personal use only.

Any other use of these materials without prior written authorization is not very nice and violates the copyright.

Please take the time to request permission.

 

 

 

 

 

 

POPULAR PAGES

FREE Food & Beverage Publications
An extensive selection of free magazines and other publications for qualified Food, Beverage & Hospitality professionals