Gale Maleskey
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 Also, look for a mixture of those phytonutrients with the strongest evidence of health benefits. These include mixed carotenoids (just betacarotene is not enough) including lycopene, suggests Andrew Weil, M.D., clinical professor of internal medicine and director of the program in integrative medicine at the University of Arizona College of Medicine in Tucson, and author of Eight Weeks to Optimum Health. Or look for a supplement that includes substantial amounts of a particular phytonutrient you want, he says.
If you're concerned about prostate cancer, for instance, look for lycopene. |
| Whatever phytonutrients you take, it's important to keep in mind that they are not substitutes for real fruits and vegetables, says McCord. "I used to think it was just a philosophical thing, but there is more and more evidence that there does seem to be something beneficial about getting nutrients in the whole food package as opposed to just taking supplements." You still need to consume the natural sources of these health-conferring compounds. |
Mary G. Enig
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 These phytonutrients are involved in numerous tissue functions playing major roles as antioxidants, and in the case of lutein and zeaxanthin, they are antioxidants that serve as light-absorbing pigments in the retina and are protective of the macula. Lutein and zeaxanthin are found in egg yolks. Tomatoes are a source of lycopene and zeaxanthin.
Biotonutrients such as carnitine, coenzyme Q10, inositol, and lipoic acid, are important fat-soluble nutrients, which are vitamin-like substances from both animal and plant sources. |
| A Dozen Important Dietary Does and Don'ts
W Do consume optimal amounts of fat-soluble vitamins A, D, E, and K and fat-soluble phytonutrients and biotonutrients (pages 71 to 73).
W Do eat at least one egg a day if you are not allergic to them; more than one is likely to be better for some people. If you are feeding children, be sure that they eat a rninimum of one whole egg a day. (Fish eggs can take the place of poultry eggs for some purposes.) W Do consume optimal amounts of omega-3 fatty acids. |
Prevention Magazine
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 It's also rich in tumor-squelching phytonutrients like sulforaphane and indoles, experts say. dant vitamins like vitamin E and beta-carotene, you can keep your immune system strong while staving off a host of conditions, among them heart disease, cancer, and cataracts.
Cauliflower also contains folate, which is important because too little folate is perhaps the country's most common nutritional deficiency. Three uncooked florets of cauliflower provide 9 percent of the DV for folate.
Since folate can help blood work more efficiently, it's often recommended for preventing anemia. |
| Regulating Hormones
A third way in which some phytonutrients fend off disease is by keeping certain hormones—most notably the female sex hormone estrogen—at healthy levels.
Estrogen is a good news-bad news kind of hormone. When it's produced at normal levels, it helps control everything from menstruation to childbirth. At the same time, it helps keep artery-clogging cholesterol in check, thus preventing heart disease. When estrogen levels rise, however, they can stimulate hormone-related cancers like those of the breast and ovaries, says Leon Bradlow, Ph.D. |
| The discovery of phytonutrients has changed everything we know about foods. Oats, for example, have long been known to lower cholesterol because of the dietary fiber they contain. But that's not the only reason they protect the heart. Scientists now know that oats contain natural chemicals that are 50 percent more powerful than even vitamin E in reducing the risk of heart disease.
Apples are another food that will surprise you. They've always been thought to be healthy, mostly because they are so chock-full of vitamins and fiber. |
| Fruits and vegetables are loaded with plant compounds called phytonu-trients, which also have antioxidant abilities. Some phytonutrients have been shown to disable cancet-causing substances as well.
In a study at the University of Michigan in Ann Arbor, researchers found that people who got the most glutathione, a phytonutrient found in avocados, grapefruit, winter squash, oranges, tomatoes, and potatoes, had lower blood pressures and cholesterol levels and maintained healthier weights than folks who got the least. |
| Belgium's Burly Cancer-Beaters
Like other cruciferous vegetables, brussels sprouts are chock-full of natural plant compounds called phytonutrients, which may help protect against cancer. These compounds may be particularly effective against common cancers like those of the breast and colon.
One of the key protective compounds in brussels sprouts is sulforaphane. Sulforaphane triggers the release of enzymes that help rid your body's cells of toxic wastes and reduce your risk for cancer, says Jon Michnovicz, M.D., Ph.D. |
| Perhaps the best-known of the phytonutrients is beta-carotene, a plant pigment that puts the orange glow in sweet potatoes, carrots, and cantaloupe. Studies have shown that people who eat diets high in fruits and vegetables, particularly those containing large amounts of beta-carotene, have much lower
DELicious
ComBJNATiONS
There's virtually no limit to the tastes and textures that you can create by mixing a variety of fruits and vegetables in your juicer. Here are a few simple combinations you may want to try. |
Barnet Meltzer, M.D.
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 Essential nutrients, such as vitamins, minerals, and amino acids (the building blocks of protein) contribute to cell structure and physiological functioning. phytonutrients, such as flavonoids and carotenes, protect the body from cancer and the damaging effects of free radicals. Co-nutrients, such as enzymes and fiber, also provide substantial health benefits. Nutrients nurture and nourish the body. Anti-nutrients do exactly the opposite. They deplete and weaken. The only thing they increase is your oxidative stress level. |
| The abundance of proanthocyanins, quercetin, 4-oxo-flavonoids, and other phytonutrients makes berries viricidal fruits that can be used to fight off infection. Blueberries help to treat diarrhea. Billberry prevents macular degeneration and the development of cataracts. Due to its ability to acidify urine, cranberry is commonly prescribed to treat bladder infections.
Nutrient Value: Berries are a very good source of vitamins B) and C. They are also high in vitamin E, potassium, water-soluble fiber, and antioxidants. Blueberries are high in manganese. |
| The leaves and heart have the highest concentration of protective phytonutrients. Artichokes are also known to lower cholesterol levels.
Nutrient Value: Artichokes are high in a starchy carbohydrate called inulin, which is good for diabetics: Along with insulin, it helps to regulate blood sugar. Artichokes are also a solid source of calcium and iron.
Selection and Care: Layers of dark green leaves and bracts (scales) encircle the soft, juicy heart at the center of the vegetable. Look for consistently colored vegetables that have compact, tight-fitting bracts. |
Gale Maleskey
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| While it's true that some phytonutrients are available as nutritional supplements, no matter how "complete" the supplements are, they're bound to leave out many of the phytos that are found in fruits and vegetables. Not only that, but the mixture of these nutrients that you get naturally from carrots, blueberries, broccoli, and other plant foods provides some benefits that generally can't be duplicated by a laboratory-produced pill.
You're better off supplementing your diet with a wide range of fresh fruits and vegetables. |
Mark Stengler, N.D.
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 Lignans in flaxseed, for example, are phytonutrients that have a protective effect.
That said it's evident that a high-fiber diet can be protective against certain kinds of cancer— especially colon cancer. This makes sense to me, as toxins are bound by fiber and removed through the stool. Also, when fiber is acted on by bacteria in the colon, it produces the substance butyric acid, what's known as a "short-chain fatty acid" Butyric acid is the main energy source for the colonic cells, and it's thought to be one of the mechanisms that helps dietary fiber prevent colon cancer. |
Robyn Landis
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 Food versus Pills
As phytonutrients show up on our shelves as synthetic pills, there are some things to think about before you dismiss carrots and reach for capsules.
As with herbs, there is the question of whether the phytochemicals are effective by themselves, or whether other components in the food or plant are required for their function, or at least to enhance the primary component's activity. Many phytochemicals, like active compounds in herbs, may be synergistic with other compounds. No one is sure yet exactly how this happens, or which ones work together. |
Ronald L. Hoffman, M.D.
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 New efforts are under way to reformulate supplements with broad-spectrum carotenoids and individual phytonutrients with daunting names like lycopene and zeazanthine.
DOSAGE: Mixed carotenoids, 5,000-20,000 I.U.; Vitamin A, 5,000 I.U. As little as 30-60 I.U. a day of vitamin A supplement has been shown to enhance immune response, though the RDA is 5,000. Some people don't easily convert beta-carotene to vitamin A, so it's important to have both in the diet or as supplements. |
| We've mentioned these compounds, both phytonutrients, in chapter 16.) Also available are phytonutrient concentrates, which along with immune-enhancing vitamins might improve the outcome for such a patient.
• I still get my period. Do I need a mammogram?
Another test that's the subject of a lot of recent controversy is the annual mammogram for women who are in their forties or fifties. There is a consensus that women after the age of fifty, and after menopause, should have an annual mammogram. Typically, routine screening mammograms are recommended only for postmenopausal women. |
Sheldon Saul Hendler and David Rorvik
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 Many of the products currently marketed have resveratrol in combination with other phytonutrients and vitamins. Some supplements deliver 16 milligrams per serving or higher. There is no typical dosage. Functional food products containing resveratrol are being developed.
HOW SUPPLIED
Capsules — 15 mg, 50 mg, 200 mg Tablets — 10 mg
LITERATURE
Bowers JL, Tyulmenkov VV, Jernigan SC, Klinge CM. Resveratrol acts as a mixed agonist/antagonist for estrogen receptors alpha and beta. Endocrinology. 2000; 141:3657-3667.
Burkitt MJ, Duncan J. |
Rebecca Wood
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 It is an excellent source of vitamins A and C as well as the numerous phytonutrients common to the cruciferous (cabbage) family.
Use Bok choy stems are juicy and sweet and take a few minutes longer to cook than the mild-tasting greens. Delicious in stir-fries and soups, bok choy leaves are also used as a vegetable wrap for food morsels. If the plant is flowering, use the flowers as well.
Buying There are several varieties of bok choy, including baby types with up to 12-inch-long stemmed heads. The most common have white stalks, but one Shanghai variety has a green stalk. |
| Their known phytonutrients aid the enzymes that ward off carcinogens and other outside invaders; they also inhibit cancer formation, detoxify carcinogens, and protect against colorectal, stomach, and respiratory cancers. Their leaves—especially their dark green leaves—often contain more phytochemicals than their other parts. Therefore, favor kale, collards, arugula, and Brussels sprouts over cauliflower or a pale cabbage, and even the leaves of broccoli over broccoli heads and stems. |
| Cabbage is an excellent source of numerous anticarcinogenic phytonutrients; it reduces pitta and kapha.
The outer, greener cabbage leaves contain more chlorophyll, vitamin E, and calcium than the inner, pale leaves. Cabbage is higher in vitamin C than oranges and is a superior source of vitamin U, an ulcer remedy. Cabbage is also a good source for many minerals. Phenolic compounds give red cabbage its characteristic color as well as additional antioxidant properties.
Use Cabbage can be eaten raw, as in slaws. |
Mark Stengler, N.D.
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| Grapes, strawberries, cherries, and blueberries ail contain phytonutrients known as flavonoids that have potent antioxidant activity.
* Red wine and red grape juice have also been shown to have the flavonoids that are protective against heart disease.
* Citrus fruit—including oranges, lemons, and limes—ail contain flavonoids.
* Carrots contain the carotenoids that help prevent cancer. These carotenoids | are also found in orange and yellow types of squash.
If Cruciferous vegetables including broccoli, cauliflower, cabbage, Brussels sprouts, and kale contain various antioxidants. |
| We already know a number of other phytonutrients that seem to be effective for treatment of specific health problems. Flavonoid-rich supplements such as grape seed extract or pycnogenol are excellent for varicose veins. Anthocyanosides as found in bilberry are excellent for eye conditions such as cataracts or poor night vision. Curcumin extracted from turmeric has potent antiinflammatory properties. Indole 3 carbinol is helpful for women with abnormal pap smears, indicating cervical dysplasia. |
Robyn Landis
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| See pages 112-119 for more on phytonutrients.)
Take vitamin and mineral supplements wisely. The antioxidant vitamins and minerals are especially important.
Drink plenty of water. We recommend at minimum 8 to 10, preferably 12 to 15 glasses of water a day (I manage 20 plus).
Bust stress. Consciously seek to arrange your life so that there is as little physical and emotional wear and strain as possible.
Reduce toxicity. Take measures to reduce your exposures to environmental pollutants. |
Mark Stengler, N.D.
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| These phytonutrients are even more powerful than the vitamins most commonly taken as antioxidants—vitamins C and E.
Diseases such as cancer, heart disease, and many other chronic conditions are linked to the damage caused by free radicals, so any antioxidants that help prevent this damage will also help guard against these diseases. In fact, every aspect of aging is associated, in part, with various kinds of free-radical activity.
When the green tea polyphenols go to work in your body, they offer some powerful protection against the ravages of free radicals. |
J. E. Williams, O.M.D.
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 STEP 2: Antioxidants and Bio-oxidative therapies
STEP 4: phytonutrients and Enzymes
Figure 15-1: Cornerstones of Viral Immunity
Practice detoxification therapies at least once a year.
Take a digestive enzyme with meals; use proteolytic enzymes between meals.
• Take antioxidants along with a multivitamin and mineral supplement.
Managing Inflammation: Viruses stimulate immune activity and activate systemic inflammation. Viruses also cause localized tissue damage and inflammation. |
David Heber, M.D., Ph.D.
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 Fresh guavas are rich in phytonutrients and belong in the orange/yellow group.
Kiwi Fruits from China to California and New Zealand
The history of the kiwi fruit began in the Chang Kiang Valley of China. Called "yang tao," it was considered a delicacy by the great khans, who relished the fruit's brilliant flavor and emerald-green color. Knowledge of the fruit expanded to other countries in the mid-1800s to 1900s. A collector for the Royal Horticultural Society of Britain sent samples home in 1847, and another sent seeds to England in 1900. |
| These chemicals are called "phytonutrients" or "phytochemicals," and each of these colored compounds works in different ways to protect your genes and your DNA. By making sure you eat a representative of each of these seven color-coded groups of fruits and vegetables every day, you will be meeting the recommendations of many government agencies, including the National Cancer Institute, that you eat five to nine servings of fruits and vegetables every day.
You will be going further to ensure that your body has what it needs to protect your DNA. Not all fruits and vegetables are the same. |
| Many of the phytonutrients are actually the pigment molecules that lend ripe fruits and vegetables their distinctive hues.
Carotenoids are chemical compounds that absorb visible light and so determine that carrots are orange, tomatoes are red, and marigolds are yellow. Approximately seven hundred different carotenoids have been isolated from plants and animals. About fifty to sixty of these are present in a typical diet. These carotenoids are specifically broken down by the body, often during the process of absorption into the bloodstream from the small intestine. |
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