Foods
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Phytochemicals and Carotenoids
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Vitamins and other valuable food components
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Benefits
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Apples
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Flavonoids
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May have activity against certain cancers (lung). Also may help maintain healthy cholesterol. May protect against asthma.
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Beans
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Flavonoids
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Folate, iron, potassium, and zinc
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Some experts believe beans are the perfect food.
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Berries, all kinds of dark colored
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Ellegic Acid
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Vitamin C, minerals
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The anthocyanins in berries such as bilberries, blueberries, cranberries, elderberries, and others, have numerous healthful properties including anti-cancer and antioxidant effects. Bilberry (Vaccinium myrtillis) is widely used to prevent macular degeneration. Blueberries may protect the aging brain. (In one study blueberries were most effective.)
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Broccoli (also kale, Brussels sprouts, cauliflower)
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Flavonoids, isothiocyanates, lutein, beta and alpha carotene. Note: Young sprouts of broccoli and cauliflower contain much higher levels of isothiocyanates than their mature forms.
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Vitamin C, folate, fiber, and selenium
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Anticancer properties. Protective against heart disease and stroke.
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Carrots and other bright yellow vegetables
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Lutein, beta carotene and other provitamin A carotenoids
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Vitamin A (converted from carotenoids), Vitamin C
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Protects eyes, lungs. (Cooking carrots may increase the potency of food nutrients.)
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Chocolate, dark. Note: Milk chocolate does not have benefits.
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Flavonoids
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Heart protective (may improve lipids and help prevent blood clotting. May have protective properties against lung cancer (not other cancers).
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Eggs
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Lutein
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Many B vitamins, vitamin A, vitamin D
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Although egg yolks are high in cholesterol, very little of it has a negative effect on people with normal levels. And the health benefits of eggs are now known to be very high. (People with diabetes or those with high cholesterol should restrict eggs, however.)
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Fish, oily (mackerel, salmon, sardines)
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Vitamin B3, B12. Essential fatty acids, selenium
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Heart and brain protective.
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Garlic
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Allium (organosulfurs)
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Possibly protective against certain cancers, heart diseases, and infection. Heating garlic can reduce benefits. Allowing crushed fresh garlic to stand 10 minutes before heating, however, may preserve beneficial chemicals while cooking.
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Ginger
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Zingiberaceae
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Cancer fighting properties.
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Grains (whole)
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Lignans (phytoestrogens)
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Vitamin B, Selenium (important antioxidant mineral), fiber, folate
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May help reduce the ability of cancer cells to invade health tissue.
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Grapes, including purple grape juice, and red wine
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Flavonoids, (resveratrol, quercetin and catechin)
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Fight heart disease and cancer. May help lower the risk for asthma.
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Nuts
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Vitamin E, Vitamin B1, essential fatty acids, folate
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Protects the heart and may help prevent stroke.
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Onions
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Flavonoids, allium (organosulfurs)
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May have activity against certain cancers (lung).
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Oranges
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Monoterpenes
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Vitamin C, folate, potassium.
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Many health benefits. Increases HDL levels.
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Potatoes (Sweet)
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Vitamin C, vitamin E, vitamin A
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Many health benefits.
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Soy. The best products are tofu, soy milk, or whole soy protein.
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Isoflavones (phytoestrogens), flavonoids, phytosterol, phytate, saponins.
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May have effects similar to estrogen, including maintaining bone and benefiting the heart in women. May also be protective against prostate cancer and possibly other cancers. More studies are needed. Effects on breast cancer are uncertain. (Note: Soy may have different effects in men than in women. Of some concern is one study reporting more mental decline in men who consume greater amounts of tofu.)
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Spinach and other dark green leafy vegetables
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Zeaxanthin, Beta carotene
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Vitamin C, folate, Vitamin A (converted from carotenoids)
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Protects lungs and brain.
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Tea (Both black and green tea are beneficial. Best results associated with green tea.)
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Flavonoids (primarily catechins)
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Cancer fighting properties, particularly in green tea, which may be especially beneficial for smokers.
Both black and green tea may protect against heart disease and stroke, although studies are mixed.
Tea drinking also may help with weight control and help prevent osteoporosis.
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Tomatoes
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Lycopene, Flavonoids
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Vitamin C, biotin, minerals
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Studies link to reductions in prostate and other cancers. Infection fighters.
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Note on Organic versus Inorganic Products. There is some evidence that organic produce has higher levels of antioxidants and that some agricultural chemicals may destroy flavonoids. Nevertheless, organic produce is expensive, and fruits and vegetables, no matter how they are grown, are still filled with healthful nutrients.
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