Phytonutrients

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Eat a rainbow of raw foods.

Eat different colors and textures. The Chinese five elements links color with different organ systems.


 * Wood/Green: a period of growth, which generates abundant wood and vitality
 * Fire/Red: a period of swelling, flowering, which overflows with fire and energy
 * Earth/Yellow: the in-between transitional seasonal periods, or a separate 'season' known as Late Summer or Long Summer - in the latter case associated with leveling and dampening (moderation) and fruition
 * Metal/Metal: a period of harvesting and collecting
 * Water/Black: a period of retreat, where stillness and storage pervades

Nutrition discoveries continue day by day. One such discovery is phytonutrients. Nutrition is more than proteins, carbohydrates, oils, vitamins, and minerals. For this reason, we are trying to get more raw fruits and vegetables into our diets. We look at each group and try to add in a food from that group.

Phytonutrients come from plants and many experts believe they are necessary for sustaining human life. Phytochemicals are protective, disease-preventing, compounds. They protect plants from disease, injuries, insects, drought, excessive heat, ultraviolet rays, poisons, and pollutants in the air or soil. Phytonutrients are part of the plant's immune system.

Phytochemicals assist in disease prevention. Phytochemicals are associated with the prevention and/or treatment of at least four of the leading causes of death in Western countries - cancer, diabetes, cardiovascular disease, and hypertension. They are involved in many processes including ones that help prevent cell damage, prevent cancer cell replication, and decrease cholesterol levels.

While there is ample evidence to indicate the health benefits of diets rich in fruits, vegetables, legumes, whole grains and nuts, no specific food has been acknowledged by scientists and government regulatory authorities as providing a health benefit. Current medical research is focused on whether health effects could be due to specific essential nutrients or phytochemicals. Linus Pauling Institute at Oregon State University

The following is a list of phytochemicals present in commonly consumed foods (wikipedia.org).

The old grannies are right: an apple a day does keep the doctor away, but now we have to ask, "Which apple? Grown where?" (Adele Davis)

Do you eat something from each category, daily, weekly, monthly, seasonsly? If not, what could you add? The Average American family only eats five different vegetables. Change it up; have a variety. Eat a rainbow. Fruit, vegetable, herb.

Phenolic compounds
Lignan contents of Dutch plant foods: a database i...[Br J Nutr. 2005&#93; - PubMed Result sesame seed, Brassica|Brassica vegetables
 * Natural monophenols
 * Apiole – parsley
 * Carnosol – rosemary.
 * Carvacrol – oregano, thyme.
 * Dillapiole – dill.
 * Rosemarinol – rosemary.
 * Flavonoids (polyphenols) – red, blue, purple pigments.
 * Flavonols
 * Quercetin – red and yellow onions, tea, wine, apples, cranberry|cranberries, buckwheat, beans.
 * Gingerol – ginger.
 * Kaempferol – strawberry|strawberries, gooseberry|gooseberries, cranberries, peas, brassicates, chives.
 * Myricetin – grapes, walnuts.
 * Rutin – citrus fruits, buckwheat, parsley, tomato, apricot, rhubarb, tea, pagoda tree fruits.
 * Isorhamnetin
 * Flavanones
 * Hesperidin – citrus fruits.
 * Naringenin – citrus fruits.
 * Silybin – Silybum marianum|blessed milk thistle.
 * Eriodictyol
 * Flavones
 * Apigenin – chamomile, celery, parsley.
 * Tangeritin – tangerine and other citrus peels.
 * Luteolin
 * Flavan-3-ols
 * Catechins – white tea, green tea, black tea, grapes, wine, apple juice, Cocoa solids|cocoa, lentils, black-eyed peas.
 * (+)-Catechin
 * (+)-Gallocatechin
 * (-)-Epicatechin
 * (-)-Epigallocatechin
 * (-)-Epigallocatechin gallate (EGCG) – green tea;
 * (-)-Epicatechin 3-gallate
 * Theaflavin – black tea;
 * Theaflavin-3-gallate – black tea;
 * Theaflavin-3'-gallate – black tea;
 * Theaflavin-3,3'-digallate – black tea;
 * Thearubigins
 * Anthocyanins (flavonals) and Anthocyanidins  – red wine, many red, purple or blue fruits and vegetables.
 * Pelargonidin – bilberry, raspberry, strawberry.
 * Peonidin – bilberry, blueberry, cherry, cranberry, peach.
 * Cyanidin – red apple & pear, bilberry, blackberry, blueberry, cherry, cranberry, peach, plum, Crataegus|hawthorn, loganberry, cocoa.
 * Delphinidin – bilberry, blueberry, eggplant.
 * Malvidin – bilberry, blueberry.
 * Petunidin
 * Isoflavones (phytoestrogens)
 * Daidzein (formononetin) – soy, alfalfa sprouts, red clover, chickpeas, peanuts, other legumes.
 * Genistein (biochanin A) – soy, alfalfa sprouts, red clover, chickpeas, peanuts, other legumes.
 * Glycitein – soy.
 * Dihydroflavonols
 * Chalconoids
 * Coumestans (phytoestrogens)
 * Coumestrol – red clover, alfalfa sprouts, soy, peas, brussels sprouts.
 * Phenolic acids
 * Ellagic acid – walnuts, strawberries, cranberries, blackberries, guava, grapes.
 * Gallic acid – tea, mango, strawberries, rhubarb, soy.
 * Salicylic acid – peppermint, licorice, peanut, wheat.
 * Tannic acid – nettles, tea, berries.
 * Vanillin – vanilla beans, cloves.
 * Capsaicin – chilli peppers.
 * Curcumin – turmeric, mustard plant|mustard. (Oxidizes to vanillin.)
 * Hydroxycinnamic acids
 * Caffeic acid – burdock, Crataegus|hawthorn, artichoke, pear, basil, thyme, oregano, apple.
 * Chlorogenic acid – echinacea, strawberries, pineapple, coffee, sunflower, blueberries.
 * Cinnamic acid – cinnamon, aloe.
 * Ferulic acid – oats, rice, artichoke, orange (fruit)|orange, pineapple, apple, peanut.
 * Coumarin – citrus fruits, maize.
 * Lignans (phytoestrogens) – seeds (flax, sesame, pumpkin, sunflower, poppy), whole grains (rye, oats, barley), bran (wheat, oat, rye), fruits (particularly berries) and Brassica#Species|vegetables. Linus Pauling Institute at Oregon State University
 * Silymarin – artichokes, milk thistle.
 * Matairesinol – flax seed, sesame seed, rye bran and meal, oat bran, poppy seed, strawberries, blackcurrants, broccoli.
 * Secoisolariciresinol – flax seeds, sunflower seeds, sesame seeds, pumpkin, strawberries, blueberries, cranberries, zucchini, blackcurrant, carrots.
 * Pinoresinol and lariciresinol –
 * Tyrosol esters
 * Tyrosol – Olive Oil
 * Hydroxytyrosol – Olive Oil
 * Oleocanthal – Olive Oil
 * Oleuropein – Olive Oil


 * Stilbenoids
 * Resveratrol – grape skins and seeds, wine, nut (fruit)|nuts, peanuts
 * Pterostilbene – grapes, blueberries
 * Piceatannol – grapes


 * Punicalagins – pomegranates

Terpenes (isoprenoids)

 * Carotenoids (tetraterpenoids)
 * Carotenes - orange (colour)|orange pigments
 * α-Carotene – to vitamin A, in carrots, pumpkins, maize, tangerine, orange.
 * β-Carotene – to vitamin A, in dark, leafy greens (vegetable)|greens and red, orange and yellow fruits and vegetables.
 * γ-Carotene
 * δ-Carotene
 * Lycopene – Vietnam Gac, tomatoes, grapefruit, watermelon, guava, apricots, carrots, autumn olive.
 * Neurosporene
 * Phytofluene – carambola|star fruit, sweet potato, orange.
 * Phytoene – sweet potato, orange.
 * Xanthophylls - yellow pigments.
 * Canthaxanthin – paprika.
 * Cryptoxanthin – mango, tangerine, orange, papaya, peaches, avocado, pea, grapefruit, kiwi.
 * Zeaxanthin – wolfberry, spinach, kale, turnip greens, maize, egg (food)|eggs, red pepper, pumpkin, oranges.
 * Astaxanthin – microalge, yeast, krill, shrimp, salmon, lobsters, and some crabs
 * Lutein – spinach, turnip greens, romaine lettuce, eggs, red pepper, pumpkin, mango, papaya, oranges, kiwi, peaches, squash (fruit)|squash, legumes, brassicates, prune (fruit)|prunes, sweet potatoes, Honeydew (melon)|honeydew melon, rhubarb, plum, avocado, pear.
 * Rubixanthin – rose hips.


 * Monoterpenes
 * Limonene – essential oil|oils of citrus, cherries, spearmint, dill, garlic, celery, maize, rosemary, ginger, basil.
 * Perillyl alcohol – citrus oils, caraway, mentha|mints.
 * Saponins – soybeans, beans, other legumes, maize, alfalfa.
 * Lipids
 * Phytosterols – almonds, cashews, peanuts, sesame seeds, sunflower seeds, whole wheat, maize, soybeans, many vegetable oils.
 * Campesterol - buckwheat.
 * beta Sitosterol – avocados, rice bran, wheat germ, corn oils, fennel, peanuts, soybeans, Crataegus|hawthorn, basil, buckwheat.
 * gamma sitosterol
 * Stigmasterol – buckwheat.
 * Tocopherols (vitamin E)
 * omega-3, omega-6 fatty acid|6,9 fatty acids – dark-green leafy vegetables, grains, legumes, nuts.
 * gamma-linolenic acid – Oenothera|evening primrose, borage, blackcurrant.


 * Triterpenoid
 * Oleanolic acid - American pokeweed, honey mesquite, garlic, java apple, cloves, and many other Syzygium species.
 * Ursolic acid - apples, basil, bilberries, Cranberry|cranberries, elder flower, peppermint, lavender, oregano, thyme, Crataegus|hawthorn, prunes.
 * Betulinic acid - Ber tree, white birch, tropical carnivorous plants Triphyophyllum peltatum and Ancistrocladus|Ancistrocladus heyneanus, Diospyros|Diospyros leucomelas a member of the persimmon family, Dilleniaceae|Tetracera boiviniana, the jambul (Syzygium|Syzygium formosanum), and many other Syzygium species.
 * Moronic acid - Rhus javanica (a sumac), mistletoe

Betalains

 * Betalains
 * Betacyanins
 * betanin - beets, chard
 * isobetanin - beets, chard
 * probetanin - beets, chard
 * neobetanin - beets, chard
 * Betaxanthins (non glycosidic versions)
 * Indicaxanthin - beets, sicilian opuntia|prickly pear
 * Vulgaxanthin - beets

Organosulfides

 * Dithiolthiones (isothiocyanates)
 * Sulphoraphane – Brassicaceae|Brassicates.
 * Thiosulphonates (allium compounds)
 * Allyl methyl trisulfide – garlic, onions, leek (vegetable)|leeks, chives, shallots.
 * Diallyl sulfide – garlic, onions, leeks, chives, shallots.

Indoles, glucosinolates/ sulfur compounds

 * Indole-3-carbinol – cabbage, kale, brussels sprouts, rutabaga, mustard greens, broccoli.
 * sulforaphane - broccoli
 * 3,3'-Diindolylmethane or DIM - broccoli family
 * Sinigrin - broccoli family
 * Allicin - garlic
 * Alliin - garlic
 * Allyl isothiocyanate - horseradish, mustard, wasabi
 * Piperine - black pepper
 * Syn-propanethial-S-oxide - cut onions.

Protein inhibitors

 * Protease inhibitor (pharmacology)|Protease inhibitors – soy, seeds, legumes, potatoes, eggs, cereals.

Other organic acids

 * Oxalic acid – orange, spinach, rhubarb, tea and coffee, banana, ginger, almond, sweet potato, bell pepper.
 * Phytic acid (inositol hexaphosphate) – cereals, nuts, sesame seeds, soybeans, wheat, pumpkin, beans, almonds.
 * Tartaric acid – apricots, apples, sunflower, avocado, grapes.
 * Anacardic acid - cashews, mangoes.

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