Phytochemicals in Fruits and Vegetables

Resveratrol in grapes is a benefit to COPD and other health concerns... in response to a new published study featured on NBC It's exciting to hear of the benefits of fruits and vegetables. The referenced study could give hope to those who, having stopped smoking, but still have to fight COPD. One thing I've noticed in all references to the benefits of the grape---both in media, and via e-mail---is the fact that these benefits are to be had from red wine. One study done in California showed that the same benefits can be had from drinking ordinary grape juice. This way the risks of the effects of alcohol would be completely by-passed. As little as two glasses of wine can affect the judgment of the one who drank them. Even this low amount of alcohol in the bloodstream can cause human errors when driving an automobile that could be fatal. That's why I prefer to boast about grapes, rather than wine. So, to get the benefits of the grapes, don't drink wine, drink pure grape juice. --------------------------------------------- Phytochemicals in Fruits and Vegetables Improving Health Naturally Newsletter by Dr. Carol Watson Pronounced "fight-o-chemicals,” phytochemicals fight to protect your health. They can have complementary and overlapping mechanisms of action in the body, including antioxidant effect, modulation of detoxification enzymes, modulation of the immune system, modulation of hormone metabolism, and antibacterial and antiviral effects. “Phyto” is a Greek word that means plant and phytochemicals are usually related to plant pigments. So, fruits and vegetables that are bright in colors: yellow, orange, red, green, blue and purple, generally contain the most phytochemicals and the most nutrients (vitamins/minerals). A phytochemical is a natural compound found in plant foods that works with nutrients and dietary fiber to protect against disease. Research suggests that phytochemicals, working together with nutrients found in fruits, vegetables and nuts, MAY help slow the aging process and reduce the risk of many diseases, including cancer, heart disease, stroke, high blood pressure, cataracts, osteoporosis and urinary tract infections. Why are Fruits and Vegetables Better Than Vitamins? Colorful fruits and vegetables contain thousands of phytochemicals that work together with nutrients to promote health and prevent disease. When you eat fruits and vegetables, the phytochemicals are easily absorbed to provide the maximum health benefits. In contrast, supplements or pills contain mega doses of only one or two phytochemicals. These isolated supplements, synthetically created in a lab, have not proven to be effective or even safe. Some studies are even showing now that these “mega-dose” synthetic vitamins can be harmful to our bodies! It is estimated that 80-90% of synthetic vitamins are not even absorbed into the bloodstream……..do you have expensive urine???? You can benefit from all of the phytochemicals and nutrients found in plant foods by eating at least 10 servings of fresh, raw fruits and vegetables a day and by incorporating more whole grains, nuts and seeds into your diet. Did you know that a 100 gram apple only has 5 mg of vitamin C in it? In a test tube, that 5 mg, working together with the other 12,000 nutrients in an apple, can give you the antioxidant protection of 1500 mg of synthetic, isolated vitamin C. The sad part is, in your body, the 1500 mg of vitamin C won't even get absorbed and it will come out in the urine or worse increase toxicity in the body! This is why I recommend Juice Plus+ to virtually every one with whom I come into contact. I know the value of whole food nutrition and the synergy of all those phytonutrients working together for prevention in my body. It is for all of us who either won’t, don’t, or can’t eat a minimum of 10 servings of fresh, raw, herbicide-free, vine-ripened produce every day. I feel so good knowing that I have this kind of protection pulsing through my blood stream every day. Check out my website link posted to the right for more information. Juice PLUS+ Capsules contain 17 fruits, vegetables, oats and grains. The ingredients are apples, cranberries, cherries, oranges, papaya, peaches, pineapples, beets, broccoli, carrots, cabbage, kale, tomatoes, parsley, spinach, barley (no gluten), and oats (no gluten). Compare these ingredients with the protection listed below from various phytonutrients that I have provided for your education. The below information is provided courtesy of the dole5aday website (www.dole5aday.com). CAROTENOIDS Carotenoids are the pigments responsible for the colors of many red, green, yellow and orange fruits and vegetables. Carotenoids are a large family of phytochemicals which include alpha-carotene, beta-carotene, lutein, lycopene, cryptoxanthin, canthaxanthin, zeaxanthin, lycopene and others. Carotenoids protect the body by decreasing risk of heart disease, stroke, blindness, and certain types of cancer. They may also help to slow the aging process, reduce complications associated with diabetes, and improve lung function. Fruits and vegetables that are dark green, yellow, orange or red contain carotenoids. Beta-Carotene may help to slow the aging process, reduce the risk of certain types of cancer, improve lung function, and reduce complications associated with diabetes. Beta-carotene is found in yellow-orange fruits and vegetables such as mangoes, cantaloupe, apricots, papaya, kiwifruit, carrots, pumpkins, sweet potatoes, and winter squash, and green vegetables, such as broccoli, spinach, and kale. Lutein is essential for maintaining proper vision as we age. It has been shown to reduce the risk of cataracts and macular degeneration, the leading causes of blindness in older people and may help reduce the risk of certain types of cancer. Kale, spinach and collard greens contain the most lutein of any fruit or vegetable. Other sources of lutein include kiwifruit, broccoli, collard greens, Brussels sprouts, Swiss chard, and Romaine lettuce. Lycopene Diets rich in lycopene have been shown to reduce the risk of prostate cancer and heart disease. Lycopene is found in red fruits and vegetables such as tomatoes and cooked tomato products, red peppers, pink grapefruit, watermelon. Zeaxanthin may help to prevent macular degeneration, which is the leading cause of visual impairment in people over 50. It may also help to prevent certain types of cancer. Corn, spinach, winter squash, and egg yolks contain zeaxanthin. FLAVONOIDS Flavonoids are another large family of protective phytochemicals found in fruits and vegetables. Flavonoids, also called bioflavonoids, act as antioxidants. Antioxidants neutralize or inactivate highly unstable and extremely reactive molecules, called free radicals, that attack the cells of our body every day. Free radical damage is believed to contribute to a variety of health problems, including cancer, heart disease and aging. There are many different types of flavonoids and each appears to have protective health effects. Some of the better known flavonoids include resveratrol, anthocyanins, quercetin, hesperidin, tangeritin, kaempferol, myricetin, and apigenin. Flavonoids are found in a variety of foods, such as oranges, kiwifruit, grapefruit, tangerines, berries, cranberries, apples, red grapes, red wine, broccoli, onions, and green tea. Resveratrol may reduce the risk of heart disease, cancer, blood clots and stroke. Red grapes, red grape juice, and red wine contain resveratrol. Anthocyanins, which are particularly high in blueberries, have been shown to protect against the signs of aging. In one study, elderly rats that ate the equivalent of a half-cup of blueberries daily for eight weeks improved balance, coordination, and short-term memory. Scientists think these results may apply to humans as well. Anthocyanins in blueberries and cranberries have also been shown to help prevent urinary tract infections. Blueberries, cherries, strawberries, kiwifruit, and plums contain anthocyanins. Quercetins may reduce inflammation associated with allergies, inhibit the growth of head and neck cancers, and protect the lungs from the harmful effects of pollutants and cigarette smoke. Apples, pears, cherries, grapes, onions, kale, broccoli, leaf lettuce, garlic, green tea, and red wine contain quercetins. Hesperidin is a flavonoid that may protect against heart disease. Hesperidin is found in citrus fruits and fruit juices, such as oranges and orange juice, grapefruit and grapefruit juice, tangerines, lemons, limes, mandarins, and tangelos. Tangeritin may help prevent cancers of the head and neck. Tangeritin is found in citrus fruits and their juices. SULPHORAPHANE Sulphoraphane is in a class of phytochemicals called isothiocyanates. Sulphoraphane may reduce the risk of colon cancer. Cruciferous vegetables such as broccoli sprouts, broccoli, cauliflower, kale, Brussels sprouts, cabbage, bok choy, collard greens, turnips and turnip greens contain sulphoraphane. LIMONENE Limonene is in a class of phytochemicals called mono-terpenes. It is found in the rinds and the edible white membranes of citrus fruits, such as oranges, grapefruit, tangerines, lemons and limes. Limonene may help to protect the lungs and reduce the risk of certain types of cancer. INDOLES This family of phytochemicals may reduce the risk of certain types of cancer, including breast cancer. Indoles are found in cruciferous vegetables, such as broccoli, cauliflower, kale, Brussels sprouts, cabbage, bok choy, collard greens, watercress, and turnips and turnip greens. PHENOLIC COMPOUNDS Ellagic acid is a phenolic compound that may reduce the risk of certain types of cancer and decrease cholesterol levels. Ellagic acid is found in red grapes, kiwifruit, blueberries, raspberries, strawberries, blackberries, and currants. ALLIUM COMPOUNDS Allium compounds may reduce the risk of certain types of cancer and lower cholesterol and blood pressure. Garlic, onions, chives, leeks, and scallions contain allium compounds. The AICR (American Institute for Cancer Research) & the World Cancer Research Fund compiled a 670 page report back in September of 1997 which consisted of a review by a panel of 150 expert scientists of over 4,500 studies on the connection between diet and cancer with the bottom-line conclusion as follows: THE COMMON DENOMINATOR TO PREVENTION OF CANCER (& degenerative diseases) IS A DIET RICH IN FRUITS AND VEGETABLES! LESSON FOR THE MONTH: Eat more fresh, raw, colorful fruits and vegetables every day for prevention. And, if you know that you won’t (let’s be honest), take Juice PLUS+®. Your partner in health, Dr. Carol Watson http://www.jpjuiceplus.com