Phytochemicals and Antioxidants

Phytochemicals are nonnutritive plant chemicals that contain protective, disease-preventing compounds for the plant and may provide protection for the human body as well. More than 900 different phytochemicals have been identified as components of food, and many more phytochemicals continue to be discovered today. It is estimated that there may be more than 100 different phytochemicals in just one serving of vegetables.

Research on phytochemicals is focusing on their anti-cancer abilities, their antioxidant properties and their beneficial effect on cholesterol production or transport which is important for heart health.

Dietary Sources of Phytochemicals
with Proposed Health Benefits

Ways to increase your phytochemical intake from your diet include:

• Add one new fruit or vegetable to your shopping cart each week
• Double your portion size of fruits and vegetables. Include at least 5 servings/day!
• Eat fruit for snacks and desserts.
• Keep a bowl of fresh seasonal fruits on the counter.
• Use raw vegetables for dipping and side dishes
• Add sautéed vegetables to casseroles or sauces
• Introduce new fruits and vegetables to children
• Make summer popsicles with fresh fruit puree
• Drink green, herbal or black tea
• ALWAYS serve a green leafy vegetable with meals
• Use fresh or dried herbs. Cloves, allspice, cinnamon, rosemary, thyme, marjoram were found to contain high levels of antioxidants in one study of commercial dried herbs.
• Sprinkle ground flaxseed on food.
• Eat more tomato sauce. Tomatoes contain the antioxidant lycopene which is even more bioavailable after cooking breaks down the cell wall.
• Eat the albedo of citrus fruits. The albedo is the white part of the citrus fruit. Albedo tastes neutral and sweet unlike the colored part of the skin, which is bitter and could be contaminated with pesticides. The albedo is rich in pectin and the phytochemicals limonin and glucarates. The pectin lowers your cholesterol, curbs appetite and is rich in vitamin C, as is the flesh of the citrus fruit.

Antioxidants include Vitamin C, E and the phytochemicals beta-carotene and lycopene, among others. Antioxidants are thought to be cancer preventative and heart healthy. Antioxidants reduce the oxidation of LDL cholesterol and, thus, reduce the fatty buildup that produces the arterial plaque that causes atherosclerotic heart disease.

The phytochemical, diindolylmethane, also known as DIM, is found in the cruciferous vegetables (broccoli, cabbage, cauliflower, brussel sprouts and bok choi). DIM is one of the antioxidants with promising anti-cancer research, particularly breast cancer. It is believed to be important in supporting balanced estrogen metabolism. It may be of benefit in many estrogen-related conditions in women and men.

Dr. Zipper can evaluate your initial blood work and recommend supplements to augment your dietary intake. If you desire more specific information, testing is available, at an additional charge, which examines your lymphocytes for functional intracellular deficiencies. Dr. Zipper will then be able to view your vitamin, amino acid, carbohydrate, mineral and antioxidant levels and make recommendations based on your intracellular deficiencies.