Foods

Text Continues Below

---

Phytochemicals and Carotenoids

Vitamins and other valuable food components

Benefits

Apples

Flavonoids

May have activity against certain cancers (lung). Also may help maintain healthy cholesterol. May protect against asthma.

Beans

Flavonoids

Folate, iron, potassium, and zinc

Some experts believe beans are the perfect food.

Berries, all kinds of dark colored

Ellegic Acid

Vitamin C, minerals

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.)

Broccoli (also kale, Brussels sprouts, cauliflower)

Flavonoids, isothiocyanates, lutein, beta and alpha carotene. Note: Young sprouts of broccoli and cauliflower contain much higher levels of isothiocyanates than their mature forms.

Vitamin C, folate, fiber, and selenium

Anticancer properties. Protective against heart disease and stroke.

Carrots and other bright yellow vegetables

Lutein, beta carotene and other provitamin A carotenoids

Vitamin A (converted from carotenoids), Vitamin C

Protects eyes, lungs. (Cooking carrots may increase the potency of food nutrients.)