Phytochemicals: The Cancer Fighters in Your Foods

Phytochemicals: The Cancer Fighters in Your FoodsPhytochemicals are naturally occurring plant chemicals (phyto means plant in Greek). They provide plants with color, odor and flavor.  Once we eat them, however, research shows they can influence the chemical processes inside our bodies in helpful ways.Findings from laboratory studies have shown that phytochemicals have the potential to:Stimulate the immune systemBlock substances we eat, drink and breathe from becoming carcinogensReduce the kind of inflammation that makes cancer growth more likelyPrevent DNA damage and help with DNA repairReduce the kind of oxidative damage to cells that can spark cancerSlow the growth rate of cancer cellsTrigger damaged cells to commit suicide before they can reproduceHelp to regulate hormonesWhile research continues, the best bets for achieving the maximum health benefits possible include:Eat a varied diet high in a variety of vegetables, fruits, whole grains and beansFavor brightly colored or strongly flavored vegetables and fruits, which are often the best sources of phytochemicalsStick to food sources – phytochemicals in supplement form may not be as easily absorbed as those from food.Thousands of phytochemicals have been identified so far, and scientists have only begun to investigate their promise. This chart lists some of the phytochemicals attracting serious scientific attention, identifies food sources and outlines potential benefits.PhytochemicalsPhytochemical(s)Plant SourcePossible BenefitsCarotenoids (such as beta-carotene, lycopene, lutein, zeaxanthin)Red, orange and green fruits and vegetables including broccoli, carrots, cooked tomatoes, leafy greens, sweet potatoes, winter squash, apricots, cantaloupe, oranges and watermelonMay inhibit cancer cell growth, work as antioxidants and improve immune responseFlavonoids (such as anthocyanins and quercetin)Apples, citrus fruits, onions, soybeans and soy products (tofu, soy milk, edamame, etc.), coffee and teaMay inhibit inflammation and tumor growth; may aid immunity and boost production of detoxifying enzymes in the bodyIndoles and Glucosinolates (sulforaphane)Cruciferous vegetables (broccoli, cabbage, collard greens, kale, cauliflower and Brussels sprouts)May induce detoxification of carcinogens, limit production of cancer-related hormones, block carcinogens and prevent tumor growthInositol (phytic acid)Bran from corn, oats, rice, rye and wheat, nuts, soybeans and soy products (tofu, soy milk, edamame, etc.)May retard cell growth and work as antioxidantIsoflavones (daidzein and genistein)Soybeans and soy products (tofu, soy milk, edamame, etc.)May inhibit tumor growth, limit production of cancer-related hormones and generally work as antioxidantIsothiocyanatesCruciferous vegetables (broccoli, cabbage, collard greens, kale, cauliflower and Brussels sprouts)May induce detoxification of carcinogens, block tumor growth and work as antioxidantsPolyphenols (such as ellagic acid and resveratrol)Green tea, grapes, wine, berries, citrus fruits, apples, whole grains and peanutsMay prevent cancer formation, prevent inflammation and work as antioxidantsTerpenes (such as perillyl alcohol, limonene, carnosol)Cherries, citrus fruit peel, rosemaryMay protect cells from becoming cancerous, slow cancer cell growth, strengthen immune function, limit production of cancer-related hormones, fight viruses, work as antioxidantsreprinted from:  American Institute for Cancer Research