Foods Containing Phytochemicals

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Phytochemicals are compounds that are produced by plants ("phyto" means "plant"). They are found in fruits, vegetables, grains, beans, and other plants. Some of these phytochemicals are believed to protect cells from damage that could lead to cancer.

Some scientists think that you could reduce your cancer risk by as much as 40% by eating more vegetables, fruits, and other plant foods that have certain phytochemicals in them. Research has shown that some phytochemicals may:

• help stop the formation of potential cancer-causing substances (carcinogens)
• help stop carcinogens from attacking cells
• help cells stop and wipe out any cancer-like changes

Some of the most beneficial phytochemicals are:

• beta carotene and other carotenoids in fruits and vegetables
• resveratrol in red wine
• polyphenols in tea
• isothiocyanates in cruciferous vegetables (members of the cabbage family that include bok choy, collards, broccoli, brussels sprouts, kohlrabi, kale, mustard greens, turnip greens, and cauliflower)

Because these phytochemicals are in the fruits, vegetables, beans, and grains you eat, it's fairly easy to include them in your diet. A carrot, for example, has more than 100 phytochemicals. Nutrition researchers estimate that more than 4,000 phytochemicals have been identified, but only about 150 have been studied in depth. More research is needed to find out which phytochemicals may offer benefits in reducing the risk of cancer.

Keep in mind that there is no evidence that taking phytochemical supplements is as good for you as eating the whole fruits, vegetables, beans, and grains that contain them. Most experts strongly believe that it's the combination of these compounds and the other foods you eat that keeps your body healthy. Loading up on one or two phytochemicals in pill form probably won't be as beneficial as eating a balanced diet with a variety of foods that includes 5 or more cups of fruits and vegetables per day and food from other plant sources, such as whole-grain breads, cereals, nuts, seeds, rice and pasta, and beans.