What are super foods? |
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Scientists in recent years have found compounds in our foods that have health giving properties additional to the known nutrients that are present in our foods. These ‘biologically active ingredients’ recently discovered in plant based foods are called phytochemicals. They are present in food and they tend to give the plants its flavour, texture, colour and appearance. The scientists are building up a picture of their health benefits such protecting us from heart disease and certain cancers.
Some of the phytochemicals act as ‘antioxidants’ which means that they protect our bodies from the damaging effects from the excess of substances called ‘free radicals’. We all make ‘free radicals’ in our bodies to create energy, however they become damaging when they are produced in excess through stress, tobacco smoking, pollution, sunlight, radiation, through high intensity physical activity and illness. This excess of ‘free radicals’ can cause cell damage and may predispose us to cancer, heart disease, other illnesses and premature ageing.
Not all free radicals are damaging, some help to kill germs, fight bacteria, and heal cuts. The problem arises when too many are formed and can not be controlled by the body’s defence mechanism. Antioxidants present in our food can help to neutralise the excess ‘free radicals’ and prevent them doing any damage in the body.
Carotenoid
Beta carotene found in orange pigment of carrots and other orange coloured plants and was the first phytochemicals to be discovered. It can be converted in the body into vitamin A an important antioxidant. Lycopene is the red pigment found in tomatoes, watermelon and red grapefruit has been shown to have antioxidant properties and can help reduce heart attack risk by lowering LDL (bad) cholesterol. Lycopene has also been shown to help in the prevention against prostate cancer, lung, stomach and other cancers.
Bioflavonoids
Flavonoids provide the orange and yellow colour to citrus fruit and are antioxidants. They are thought to protect us from certain cancers, taxifolin and rutin are found in oranges and grapefruits, ellagic acid is found in strawberries, blackberries, cherries and grapes. High levels of the sub-group called flavonols in the diet include quercetin found in black tea, red wine, onions, apples, potatoes, grapes and broad beans have been linked to a reduced risk on heart disease. Green tea contains catechins which has an antioxidant benefit.
Glucosinolates
Broccoli, sprouts and water cress are good sources of glucosinolates and they appear to have an anti cancer effect by helping our natural immune defenses.
Organosulphides
Organosulphides are found in garlic, onions, leeks and chives and they provide sulphides that help to stimulate our immunity and have antioxidant properties appearing to help protect us from stomach cancers, ulcers and heart disease. Garlic is a rich source of allicin which has anti viral and antibiotic properties. It is thought to be able to prevent pre-cancerous cells from forming and help lower LDL (bad) cholesterol and increase (HDL) good cholesterol.
Phyto-oestrogens
Phytochemicals have a similar structure to the hormone oestrogen and there have been a lot of information about the health benefits of eating isoflavonoids from a high soya intake such as helping with menopausal symptoms and preventing breast cancer. However, 2003 COT Phytoestrogen and Health report suggested that the evidence in inconclusive. Women with breast cancer should avoid a high soya diet and caution should be used when feeding infants with soya infant formulas to avoid high exposure to phytoestrogens in early life.
Top Tips
For more diet, health, food and fitness information visit www.weightplan.com
Bioflavonoids, Carotenoids, Glucosinolates, health, Healthy food, Organosulphides, phytochemicals, Phytoestrogens, superfoods, Top Tips
Some of the phytochemicals act as ‘antioxidants’ which means that they protect our bodies from the damaging effects from the excess of substances called ‘free radicals’. We all make ‘free radicals’ in our bodies to create energy, however they become damaging when they are produced in excess through stress, tobacco smoking, pollution, sunlight, radiation, through high intensity physical activity and illness. This excess of ‘free radicals’ can cause cell damage and may predispose us to cancer, heart disease, other illnesses and premature ageing.
Not all free radicals are damaging, some help to kill germs, fight bacteria, and heal cuts. The problem arises when too many are formed and can not be controlled by the body’s defence mechanism. Antioxidants present in our food can help to neutralise the excess ‘free radicals’ and prevent them doing any damage in the body.
Carotenoid
Beta carotene found in orange pigment of carrots and other orange coloured plants and was the first phytochemicals to be discovered. It can be converted in the body into vitamin A an important antioxidant. Lycopene is the red pigment found in tomatoes, watermelon and red grapefruit has been shown to have antioxidant properties and can help reduce heart attack risk by lowering LDL (bad) cholesterol. Lycopene has also been shown to help in the prevention against prostate cancer, lung, stomach and other cancers.
Bioflavonoids
Flavonoids provide the orange and yellow colour to citrus fruit and are antioxidants. They are thought to protect us from certain cancers, taxifolin and rutin are found in oranges and grapefruits, ellagic acid is found in strawberries, blackberries, cherries and grapes. High levels of the sub-group called flavonols in the diet include quercetin found in black tea, red wine, onions, apples, potatoes, grapes and broad beans have been linked to a reduced risk on heart disease. Green tea contains catechins which has an antioxidant benefit.
Glucosinolates
Broccoli, sprouts and water cress are good sources of glucosinolates and they appear to have an anti cancer effect by helping our natural immune defenses.
Organosulphides
Organosulphides are found in garlic, onions, leeks and chives and they provide sulphides that help to stimulate our immunity and have antioxidant properties appearing to help protect us from stomach cancers, ulcers and heart disease. Garlic is a rich source of allicin which has anti viral and antibiotic properties. It is thought to be able to prevent pre-cancerous cells from forming and help lower LDL (bad) cholesterol and increase (HDL) good cholesterol.
Phyto-oestrogens
Phytochemicals have a similar structure to the hormone oestrogen and there have been a lot of information about the health benefits of eating isoflavonoids from a high soya intake such as helping with menopausal symptoms and preventing breast cancer. However, 2003 COT Phytoestrogen and Health report suggested that the evidence in inconclusive. Women with breast cancer should avoid a high soya diet and caution should be used when feeding infants with soya infant formulas to avoid high exposure to phytoestrogens in early life.
Top Tips
- The best source of antioxidants and phytochemicals is through our food, you don’t need to buy expensive special formulated drinks or foods that contain these compounds, and you can get them from a natural diet.
- The health message is eat plenty of brightly coloured fruit and vegetables for protective health benefits.
- Eat a variety of different coloured vegetables and include garlic, onions and leeks.
- Drink plenty of green of black tea (you can get caffeine free if preferred).
- A regular glass of red wine may be beneficial.
- Make sure that you store your oils in cool dark place to keep their healthy properties.
- Women with breast cancer and women on thyroxine therapy are advised against eating a high soya intake. Consult your doctor.
- Infants should avoid a high phytoestrogen exposure by avoiding soya infant formulas, unless otherwise indicated. Consult your doctor.
For more diet, health, food and fitness information visit www.weightplan.com
Bioflavonoids, Carotenoids, Glucosinolates, health, Healthy food, Organosulphides, phytochemicals, Phytoestrogens, superfoods, Top Tips