Essential Phytonutrients for a Healthy Diet

Monoterpenes - These are a class of phytonutrients that act as antioxidants, limit cholesterol synthesis and help enzymes protect against carcinogens. Limonene, a cancer fighting compound found in citrus fruits, rosemary and celery, and capsaicin, an antioxidant that lowers triglycerides and LDL cholesterol found in chili peppers, are both monoterpenes.

Anthocyanadins - Found particularly in fruits such as blueberries, blackberries, raspberries, black currants, and red and purple grapes, anthocyanadins are the purple-blue pigments which protect plants from the damaging effects of oxidation. And this is the very effect that benefits us when we eat these fruits as they provide us with potent antioxidant protection in both fat-soluble and water-soluble forms. These phytonutrients are thought to be more potent than both vitamin C and E.

Indoles - Indoles help us to detoxify foreign compounds like environmental pollutants such as pesticides or air pollution. They also prevent abnormal stimulation of estrogen, protecting against estrogen dependent cancers like breast and ovarian cancer. They inhibit enzymes that initiate cancer, improve immune response and slow tumor growth. You can find them in cruciferous vegetables (especially broccoli), radishes, watercress, rutabagas and mustard and turnip greens.

Carotenoids - One of the most common classes of phytonutrients, this group have a variety of uses in the body. Carotenoids include beta-carotene, the precursor to vitamin A, as well as lutein and zeaxanthin which protect against age related macular degeneration. These compounds are responsible for red, yellow or orange pigments found in fruits and vegetables. You'll find them in carrots, broccoli, pumpkin, tomatoes, pink grapefruit and many others.

Phenols - Also known as phenolic compounds, polyphenols and polyphenolic compounds, this class of phytochemical can block enzymes responsible for inflammation and can protect against inflammation caused by solar radiation. These compounds also lower the risk of heart disease and stroke, inhibit tumor formation and form complexes with reactive metals which prevent them from depositing in tissues and helps to eliminate them from the body. They can be found in many foods including beets, berries, citrus, nuts, eggplant, figs, carrots, green tea, plums, whole grains, pomegranates, radishes, lemons, limes, red cabbage.

Alyll Sulfides - Found in garlic and onions, alyll sulfides work by increasing the production of enzymes to help rid the body of carcinogens before they can do any damage to the cells. They are anti-fungal and anti-parasitic as well as having anti-cancer, immunity-enhancing and memory-enhancing properties.

Catechins - When cells mutate and begin to reproduce themselves uncontrollably, these are the beginning stages of cancer. Normally the body's own immune system detects and destroys these mutant cells, but sometimes it becomes overwhelmed and some get by. Catechins, found in green tea and red wine, are part of a class of phytochemicals known as flavonoids, and they act to prevent cell mutation and keep cells reproducing normally.

Isoflavones - Also in the flavonoid family of phytonutrients, isoflavones have been the subject of extensive research on their ability to protect against hormone-dependent cancers including breast cancer. You can find them in soy (fermented), apples, carrots, corn, lentils, sesame seed, flax and whole grains like rye.

Lignans - A class of isoflavones, lignans act as antioxidants. They inhibit the production of estrogen by the fatty tissue, help lower cholesterol levels, protect against colon cancer and help prevent gallstone formation. You can find lignan in barley, flax, legumes, millet, oats, plums, rice, spelt and walnuts.

Sulfurophane - One of a class of compounds called isothiocyanates, sulfurophane activates the liver to produce enzymes which bind to carcinogens and eliminate them from the cells. It also inhibits enzymes that cause cancer and helps to rid the body of carcinogenic substances found in cigarette smoke. You can find it in cabbage, kale and other cruciferous vegetables, scallions, spinach and radishes.