The Phytonutrient Revolution How Newly Discovered Plant Nutrients Can Heal What Ails You

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3 The Phytonutrient Revolution How Newly Discovered Plant Nutrients Can Heal What Ails You by Dan W. Harper Director of Research, UniScience Group

4 Copyright 2010 by UniScience Group Inc. All rights reserved. No part of this publication may be reproduced or transmitted in any form. This book is intended to give general information, not personal, one-on-one medical advice. No action should be taken based solely on the contents of this book. Instead, readers who fail to consult with appropriate health authorities assume the risk of any injuries. The information and opinions contained in this publication are believed to be accurate based on the information available to the author. However the contents have not been evaluated by the U.S. Food and Drug Administration and are not intended to diagnose, treat, cure or prevent disease. The author and publisher are not responsible for the use, effectiveness or safety of any procedure or treatment mentioned in this book. The publisher is not responsible for errors and omissions.

5 FABULOUS PHYTONUTRIENTS If you want to achieve optimum health, you need to give your body the nutrition it needs to function at peak performance. However, in our fastpaced modern world, that can be much easier said than done. Enter phytonutrients the latest buzzword in healthful eating. Phytonutrients are bioactive compounds found in certain foods particularly fruits and vegetables that work together with vitamins, minerals and fiber to promote good health. Studies show that a diet rich in these foods can help reduce your risk of many diseases like cancer, high blood pressure, diabetes, heart disease, stroke and many other chronic and life-threatening diseases. The problem is that, although the National Cancer Institute recommends eating five to nine servings of fruits and vegetables per day, most of us are lucky to get two or three a day. As a result, we aren t providing our bodies with the nutritional power needed to promote truly good health. HOW PHYTOS FUNCTION Scientists are continually discovering new ways that phytonutrients help keep us healthy. Some studies show that they can: block potential carcinogens from being formed in the body; act as antioxidants to protect against cellular DNA damage; stimulate detoxification enzymes; fire up the immune system; enhance cell-to-cell communication; keep inflammation in check; positively affect hormones; help the liver eliminate toxins; and function as antibacterial or antiviral agents. 5

6 Because of these actions, phytonutrients can help reduce the risk of many major diseases. It s no wonder that population studies clearly show that people who eat a colorful variety of phytonutrient-rich fruits and vegetables live longer, healthier lives. The Best Phytonutrient-Rich Foods While nearly all plant foods contain health-promoting phytochemicals, the following are the most phyto-dense food sources: 1. Soy 2. Tomato 3. Broccoli 4. Garlic 5. Flax seeds 6. Citrus fruits 7. Melons like cantaloupe, watermelon 8. Pink grapefruit 9. Blueberries 10. Sweet potatoes 11. Chili peppers 12. Legumes, beans and lentils Other phytonutrient-rich foods include green tea, red grapes, papaya, kale, nuts and seeds, artichokes, Brussels sprouts, onions, apples, squash, spinach, mangos, and mushrooms. ANTIOXIDANT POWER One of the most important roles phytonutrients play is that of antioxidant. Antioxidants behave like scavengers of free radicals, neutralizing them before they can do any damage to a cell s components. 6

7 Free radicals are the by-products of normal metabolism. They occur whenever you eat, exercise or even breathe. Free radicals can also be created by environmental pollutants, sunlight, cigarette smoke, fried or charbroiled food, pesticides and by many of the chemicals found in everything from household cleaners products to personal care products. These errant molecules are unstable because they are missing an electron. To complete themselves, these molecules steal an electron from a neighboring molecule, leaving behind a new free radical. This process can cause enormous damage to your body s cells and will continue unless an antioxidant halts the process. Phytonutrients halt free radical damage by offering their own electrons to the misbehaving molecules in place of the targeted cell s electron. When the phytonutrient electron pairs with the free radical molecule, it converts it into a stable molecule that is no longer a threat. THWARTING TOXINS Phytonutrients work with the liver to neutralize and eliminate toxins before they can make us sick. They do this by manipulating enzymes called Phase I and Phase II detoxification enzymes. Free radicals are produced during Phase I. Without adequate free radical protection, the liver sustains damage every time it metabolizes toxins. Fortunately, the phytonutrients in fruits and vegetables can help prevent this damage. The most important antioxidant during Phase I is glutathione. Foods rich in vitamin C berries, citrus fruit, peppers and tomatoes can help the body manufacture its own glutathione. In one double-blind study, average glutathione levels increased nearly 50 percent by simply boosting vitamin C intake by 500 mg. per day. This is easy to do by combining a multivitamin that provides 200 mg. of ascorbic acid with several servings of foods rich in vitamin C. REGULATING HORMONES Phytochemicals can also help keep hormones like estrogen and insulin at healthy levels. Excess amounts of these hormones are linked with an 7

8 increased risk of breast and colon cancer, as well as diabetes, obesity and some types of reproductive disorders. Lately, the focus has been on the negative health effects of xenoestrogens chemicals that have estrogenic properties. The human body is bombarded with these environmental xenoestrogens every day. They are in the foods we eat, as well as the personal care products, pharmaceuticals, plastics, household products, pesticides, birth-control pills and the sunscreens we use. However, according to researchers at the Strang Cancer Research Biochemical Endocrinology Lab, certain phytonutrients like those found in soy block these dangerous xenoestrogens by occupying estrogen receptor sites throughout the body. TYPES OF PHYTONUTRIENTS Different types of phytonutrients have different functions in the body. For example, some plant chemicals help eliminate toxins. Others protect cells from damage. And, as we ve seen, others regulate estrogen levels. Here is a brief overview of the variety of phytonutrients that can help ensure good health. Allylic Sulfides. These compounds are known for their ability to make you cry when you cut an onion. They also stimulate toxin-eliminating enzymes and can protect against a variety of gastrointestinal cancers. Population studies in the Netherlands found that the more onions you eat, the lower your risk. Garlic also contains allylic sulfides. Because of this, preliminary tests suggest that this pungent herb may protect against the formation of tumors. In fact, 76 percent fewer tumors developed in rats with cancer who ate a garlic-rich diet when compared to those eating normal chow. Other studies highlight allylic sulfide s unique ability to keep cholesterol and triglycerides from triggering blood clots. It also discourages hardening of the arteries. Carotenoids. These compounds are responsible for the vibrant colors in many fruits and vegetables. Thirty to 50 of these compounds can be 8

9 transformed into vitamin A in the body. Some of the best known carotenoids lycopene from tomatoes, lutein from spinach and kale, and zeaxanthin from leafy greens have shown an amazing ability to prevent and treat many diseases, including cancer and macular degeneration. Flavonoids. Flavonoids are highly pigmented antioxidants that can modify the body s response to viruses, allergens and carcinogens. Flavonoids also prevent platelets from sticking together and forming clots that can lead to a heart attack or stroke. During one study, Dutch researchers found that elderly men who ate fewer flavonoid-rich foods were 32 percent more likely to die from a heart attack than those who ate the most. One of the most beneficial groups of flavonoids are called proanthocyanidins, which can be found in French maritime pine bark, red wine and grape seeds. Studies show that proanthocyanidin-rich grape seed extract helps to prevent atherosclerosis, gastric ulcer, large bowel cancer, cataracts and diabetes. With antioxidant effects 20 to 50 times more powerful than vitamins C and E, pro-anthocyanidins have also been found to benefit venous insufficiency, varicose veins and diabetic retinopathy. There is also evidence that proanthocyanidins protect the lining of arteries, lower cholesterol levels and shrink arterial plaque. Isoflavons. The most well-known isoflavons are genistein and daidzein from soy. These phytonutrients act like estrogen regulators and help lower the risk of hormone-based cancers. A study of more than 21,000 women in Japan found that those who ate the most miso (a soy based soup) had a significantly lower risk of breast cancer. Indoles. Indole-3-carbinol, which is found in broccoli, cabbage and other cruciferous vegetables, regulates hormones by reducing the levels of harmful estrogen while increasing the more benign forms. It also stimulates detoxifying enzymes in the gut and liver, which protects against many toxins and carcinogens. Isothiocyanates. Sulforaphane, abundant in broccoli, is the most recognized type of isothiocyanate. Known for protecting against cancer, researchers are discovering that isothiocyanates are very effective at protecting the body against the damages triggered by cigarette smoke. 9

10 Lignans. These plant-based estrogens defend against hormone-related cancers. In clinical trials, the lignans in flaxseed not only help prevent breast cancer, they also stem tumor growth by 50 percent. Lignans also have the ability to lower both the cholesterol your body makes and cholesterol from the foods you eat. Monoterpenes. These phytonutrients work by blocking proteins that promote cell growth in various cancers. It is a strong inducer of both Phase I and Phase II detoxification enzymes that neutralize carcinogens. Phenolic Compounds. More commonly called polyphenols, these compounds are potent antioxidants that stimulate Phase II protective enzymes while they inhibit Phase I enzymes. Particularly effective polyphenols include ellagic acid from strawberries, epigallocatechin gallate (EGCG) from green tea and curcumin from the curry spice, tumeric. Saponins. Saponins are found in a wide variety of herbs, vegetables and legumes. Potent cancer fighters, saponins bind with bile acids to eliminate cancer-causing compounds. They also stimulate the immune system so that it can detect and destroy precancerous cells before they develop into fullblown cancer. Saponins have the ability to bind to cholesterol in the intestinal tract, which prevents absorption into the bloodstream. This lowers the risk of heart disease. 10

11 FINDING PHYTONUTRIENTS Phytochemical Sources Benefits Carotenoids Beta Carotene Lutein Lycopene Zeaxanthin Flavonoids Anthocyanins Hesperidin Quercetin Rutin Inositol Phytic Acid Isoflavones Daidzein Genistein Isothiocyanates Lignans Polyphenols Ellagic Acid Resveratrol Saponins Terpenes Red, orange and green fruits and vegetables including broccoli, carrots, cooked tomatoes, leafy greens, sweet potatoes, winter squash, apricots, cantaloupe, oranges and watermelon. Apples, chocolate, citrus fruit, coffee, dry beans, grains, grapes, green tea, most herbs, onions, red wine and soy. Nuts, soybeans and bran from corn, oats, rice, rye and wheat. Alfalfa, soybeans and soy products. Cruciferous vegetables like broccoli, cabbage, collard greens, kale, cauliflower and Brussels sprouts. Asparagus, barley, broccoli, carrots, flax, garlic, legumes, nuts, oats, seeds and wheat. Apples, berries, citrus fruit, green tea, grapes, peanuts, whole grains and wine. Alfalfa, asparagus, chickpeas, hibiscus, kelp, nuts, oats and soybeans. Cherries, citrus fruit peel, rosemary. Inhibits cancer and helps to prevent heart disease and macular degeneration. Functions as an antioxidant and improves immune function. Inhibits tumors and inflammation as it aids immune function. Prevents blood clots. May retard cell growth and act as an antioxidant. Inhibits tumor growth, limits production of cancercausing hormones. Acts as an antioxidant. Detoxifies carcinogens, blocks carcinogens and prevents tumor growth. Antioxidant properties. Lowers harmful estrogen levels and may help prevent hormone-related cancers. Prevents cancer formation by activating cancer-fighting enzymes, halts inflammation and acts as an antioxidant. Binds with and flushes out cholesterol. Stimulates immunity. May prevent heart disease and some cancers. Antioxidant. Blocks cancer-causing compounds. Slows cancer cell growth and strengthens immunity. Source: American Institute of Cancer Research 11

12 Eating a diet filled with whole foods especially fresh, organic fruits and vegetables is the best way to get health-supporting levels of these phytonutrients. Unfortunately, that can be all but impossible for many of us. Instead, you can augment a healthy diet with a whole foods phytonutrient supplement that provides a wide variety of these plant chemicals. Combining fresh foods with a high quality supplement every day can boost your immunity, enhance your energy levels and help you guard against the degenerative diseases that unnecessarily afflict far too many Americans as they grow older. 12

13 SELECTED REFERENCES Demark-Wahnefried W. Flaxseed supplementation (not dietary fat restriction) reduces prostate cancer proliferation rates in men presurgery. Cancer Epidemiology, Biomarkers & Prevention. 2008;17: Dorant E. Consumption of onions and a reduced risk of stomach carcinoma. Gastroenterology. 1996;110: Fleischauer AT. Garlic consumption and cancer prevention: meta-analyses of colorectal and stomach cancers. American Journal of Clinical Nutrition. 2000; 72: Gould MN. Cancer chemoprevention and therapy by monoterpenes. Environmental Health Perspectives. 1997; 105: Hertog MG. Epidemiological evidence on potential health properties of flavonoids. Proceedings of the Nutrition Society. 1996;55: Mikstacka R. Antioxidant Effect of trans-resveratrol, Pterostilbene, Quercetin and Their Combinations in Human Erythrocytes In Vitro. Plant Foods for Human Nutrition Jan 27. [Epub ahead of print] Nishino H. Phytochemicals in hepatocellular cancer prevention. Nutrition & Cancer. 2009;61: Szostak WB. Nutrition in prevention of age-related macular degeneration. Przegl Lek. 2008;65: Yamamoto S. Soy, isoflavones, and breast cancer risk in Japan. Journal of the National Cancer Institute. 2003; 95:

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