These compounds have antioxidant properties and work against blood clots in blood vessels & Fruits and vegetables fight CANCERS...Compounds found in fruits, vegetables and nuts are the real performers in your Good health. Get to know them... Isoflavones, Phytoestrogens, Tannins, Lutein, Beta-Carotene, Lycopene, Resveratrol, Pectin, Flavonoids, Plant Stanols and Sterols & Anti Oxidant properties, The effects on health of these bioactive compounds are well After some debate, the Harvard Medical School researchers have confirmed that another compound, Resveratrol, which is found in nuts, in grapes and cocoa, does provide anti-aging benefits. Resveratrol is a naturally- occuring polyphenols antioxidant that is produced by plants to protect them from excessive ultraviolet light, infections and climate changes. Lycopene, another potent antioxidant found in tomatoes and other fruits, is said to protect against prostate cancer and inhibits tumour cell growth in animals. There is sufficient evidence to recommend eating foods sources which are rich in bioactive compounds say nutritionists. “Your diet should be rich in fruits and vegetables - The BIOACTIVE bioactive compounds, the foods they are found in and how are they good for you: 1) Flavonoids There are over 4,000 compounds classified as flavonoids. Naturally occurring plant pigments, flavonoids are one of the reasons fruits and vegetables are so good for you. Found in: Mainly citrus fruits, berries, onions, particularly red onions, green tea and dark chocolate (with cocoa content of 70 percent or greater). Why are they good for you? Among the many benefits attributed to flavonoids are reduced risk of cancer, heart disease, asthma, and stroke. They are referred to as “nature’s biological response modifier” because of their ability to modify the body’s reaction to other compounds such as allergens, viruses They help the body build immunity and fight off unhealthy scavengers. Try to include 6 fruit and vegetables daily. 2 vegetables for every fruit, some green tea, and maybe a bit of 99 percent cocoa, and you will be good to go. 2) Lycopene Found in: Tomatoes are the most concentrated food source of lycopene, although apricots, guava, watermelon, papaya, and pink grapefruit are also significant sources. Processed tomato products have higher levels of lycopene than raw tomatoes. This is because the cooking process breaks down the cell walls of the tomato which makes the lycopene more available. Why is it good for you? Eating tomato products with oil helps the lycopene to be more readily absorbed by the body. Topping a tomato salad with a little olive oil will dramatically increase the body’s ability to absorb and utilise the lycopene. Dietary intake of tomatoes and tomato products containing lycopene have been shown to be associated with decreased risk of chronic diseases such as cancer and cardiovascular diseases in several recent studies. Serum and tissue lycopene levels have also been inversely related with the chronic disease risk. The antioxidant activity of lycopene is twice that of beta carotene. Studies have shown relationship between lycopene intake and reduced risk of heart disease and cancer especially prostate, lungs, cervix, skin and stomach. It is known to protect the skin from damage resulting from UV sun exposure. It is also said to lower LDL (“bad” cholesterol), enhance the body’s defences, and protect enzymes, DNA, and cellular fats. Recommended daily intake of lycopene is 35 mgs which can be obtained by ingesting two glasses of tomato juice or through a combination of tomato products. 3)Pectin Found in: Pectin, a soluble fibre is found in many fruits. Citrus peels contain the highest concentration of pectin, followed by lemons, oranges, apples and carrots. Why is it good for you? Pectin being a soluble fibre helps regulate digestion. Studies suggest that citrus and apple pectin help lower LDL or Bad cholesterol, blood pressure and blood sugar levels. It also assists in weight loss. It makes you feel full much faster since it absorbs water during the process of digestion. Soluble fibre even slows down the absorption of carbohydrates. This keeps the blood glucose levels stable and keeps hunger pangs at bay. It has shown to both help relieve diarrhoea as well as constipation. Intake of high levels of pectin may lead to gastro-intestinal troubles. Pectin supplements may interfere with the absorption of other medications as well as important nutrients such as calcium, zinc, iron, magnesium. 4) Beta-Carotene. Found in: Almost all the green-yellow-orange (GYO) vegetables and fruits are rich sources of beta carotene. Why is it good for you? Beta-Carotene has powerful antioxidant functions, helps the body scavenge free radicals and limiting the damage to cell membranes, DNA and protein structures in the cell. Research studies suggest that dietary intake of foods high in Beta-Carotene has positive association with decreased risk of cardiovascular disease as well as oral cavity and lung cancers. When converted to Vitamin A in the intestines it has all the functions of Vitamin A such as sperm production, maintenance of epithelial functions, growth and development. 5) Lutein. Found in: Foods rich in lutein include egg yolk, broccoli, spinach, kale, corn, orange pepper, kiwi fruit, grapes, orange juice, zucchini, and squash, raw or lightly steamed. Why is it good for you? Lutein is absorbed best when it is taken with a high-fat meal. To maximally boost lutein absorption, add a little olive oil on the steamed vegetables and eat along with a hardboiled egg. Supplementing diet with pectin or beta- carotene may reduce absorption of lutein. Lutein is one of two major carotenoids found as a colour pigment in the human eye (macula and retina). It is thought to function as a light filter, protecting the eye tissues from sunlight damage. Many studies have shown that lutein reduce the risk of chronic eye diseases, including age-related macular degeneration (AMD) and cataracts. 6) Resveratrol. Found in: In the skin of red grapes, peanuts, especially sprouted peanuts, cocoa. Why is it good for you? Very few studies conducted in humans. But animal studies suggest resveratrol’s role in extending life span, cardioprotective effects, role in cancer prevention. Resveratrol is not known to be toxic or cause adverse effects in humans, but there have been only a few controlled clinical trials to date. Resveratrol supplements are available, but the effective doses for chronic disease prevention in humans are not known. 7) Tannins. Found in: The best-known human dietary sources of tannins are tea, coffee and wine. Trace amounts of tannins are found in pomegranates, cranberries, strawberries, blueberries, hazelnuts, walnuts, pecans and red-coloured legumes such as kidney beans. Why is it good for you? Anti-bacterial, anti-inflammatory, and anti-parasitic effects. Drinking tea and coffee in an attempt to benefit from these Tannins should generally be done in moderation, preferably in-between meals. Tannins can disrupt digestion by blocking the body’s absorption of certain nutrients including iron and calcium. Adding lemon or drinking tea between meals will counteract this problem. Adding milk to coffee and tea could be a good way to ensure you are getting extra calcium. Phytoestrogens. Found in: Phytoestrogens are plant-based compounds that act like the hormone estrogen. The estrogenic plant compounds are widespread in food, including herbs and seasonings (garlic, parsley), grains (soybeans, wheat, rice), vegetables (beans, carrots, potatoes), fruits (date, pomegranates, cherries, apples), and drinks (coffee). The two most studied phytoestrogen groups are lignans and isoflavones. Lignans are products of intestinal microbial breakdown of compounds found in whole grains, fibres, flax seeds and many fruits and vegetables. Isoflavones, such as genistein and daidzein, occur in soybeans and other legumes. Why are they good for you? Phytoestrogens have been suggested as cancer preventatives and as treatments for menopausal symptoms and osteoporosis. On the other hand studies have documented reproductive and fertility problems with high levels of phytoestrogens (mainly soy isoflavones-genistein). 9) Plant Stanols and Sterols. Found in: Foods that contain plant sterols include nuts, legumes, whole grains, fruits and vegetables. and some foods are fortified to include more plant sterols. They are also available in supplement form. Why are they good for you? They have powerful cholesterol-lowering properties. It has been shown effective in reducing both total and LDL (Bad) Cholesterol. They can prevent real cholesterol from being absorbed into your bloodstream. Instead of clogging up your arteries, the cholesterol just goes out with the waste. This correlates to a reduction in the risk of heart disease US National Cholesterol Education Program recommends that people who have high cholesterol get 2 grams of stanols or sterols a day. 10) Isoflavones. Found in: Isoflavones are found in small amounts in a number of legumes, grains, and vegetables, but soybeans are by far the most concentrated source of isoflavones in the human diet. Why are they good for you? Evidence remains unclear on isoflavones healthful or harmful properties. Studies show conflicting results. Important Note: Supplements of the bioactive compounds should be taken under medical guidance. Clinical data is insufficient and most of the studies have not been conducted for sufficiently long enough to know about the long-term effects. Intake of these compounds through wholesome foods and diet is always recommended as its safe and there is much more in whole natural foods apart from just one particular compound or nutrient. The bioactive compounds, the foods they are found in and how are they good for you: 1) FlavonoidsThere are over 4,000 compounds classified as flavonoids. Naturally occurring plant pigments, flavonoids are one of the reasons fruits and vegetables are so good for you. Found in: Mainly citrus fruits, berries, onions, particularly red onions, green tea and dark chocolate (with cocoa content of 70 percent or greater). Why are they good for you? Among the many benefits attributed to flavonoids are reduced risk of cancer, heart disease, asthma, and stroke. They are referred to as “nature’s biological response modifier” because of their ability to modify the body’s reaction to other compounds such as allergens, viruses They help the body build immunity and fight off unhealthy scavengers. Try to include 6 fruit and vegetables daily. 2 vegetables for every fruit, some green tea, and maybe a bit of 99 percent cocoa, and you will be good to go. 2) Lycopene Found in: Tomatoes are the most concentrated food source of lycopene, although apricots, guava, watermelon, papaya, and pink grapefruit are also significant sources. Processed tomato products have higher levels of lycopene than raw tomatoes. This is because the cooking process breaks down the cell walls of the tomato which makes the lycopene more available. Why is it good for you? Eating tomato products with oil helps the lycopene to be more readily absorbed by the body. Topping a tomato salad with a little olive oil will dramatically increase the body’s ability to absorb and utilise the lycopene.Dietary intake of tomatoes and tomato products containing lycopene have been shown to be associated with decreased risk of chronic diseases such as cancer and cardiovascular diseases in several recent studies. Serum and tissue lycopene levels have also been inversely related with the chronic disease risk. The antioxidant activity of lycopene is twice that of beta carotene. Studies have shown relationship between lycopene intake and reduced risk of heart disease and cancer especially prostate, lungs, cervix, skin and stomach. It is known to protect the skin from damage resulting from UV sun exposure. It is also said to lower LDL (“bad” cholesterol), enhance the body’s defences, and protect enzymes, DNA, and cellular fats. Recommended daily intake of lycopene is 35 mgs which can be obtained by ingesting two glasses of tomato juice or through a combination of tomato products. 3)Pectin Found in: Pectin, a soluble fibre is found in many fruits. Citrus peels contain the highest concentration of pectin, followed by lemons, oranges, apples and carrots. Why is it good for you? Pectin being a soluble fibre helps regulate digestion. Studies suggest that citrus and apple pectin help lower LDL or Bad cholesterol, blood pressure and blood sugar levels. It also assists in weight loss. It makes you feel full much faster since it absorbs water during the process of digestion. Soluble fibre even slows down the absorption of carbohydrates. This keeps the blood glucose levels stable and keeps hunger pangs at bay. It has shown to both help relieve diarrhoea as well as constipation.Intake of high levels of pectin may lead to gastro-intestinal troubles. Pectin supplements may interfere with the absorption of other medications as well as important nutrients such as calcium, zinc, iron, magnesium. 4) Beta-Carotene.Found in: Almost all the green-yellow-orange (GYO) vegetables and fruits are rich sources of beta carotene. Why is it good for you? Beta-Carotene has powerful antioxidant functions, helps the body scavenge free radicals and limiting the damage to cell membranes, DNA and protein structures in the cell.Research studies suggest that dietary intake of foods high in Beta-Carotene has positive association with decreased risk of cardiovascular disease as well as oral cavity and lung cancers.When converted to Vitamin A in the intestines it has all the functions of Vitamin A such as sperm production, maintenance of epithelial functions, growth and development. 5) Lutein. Found in: Foods rich in lutein include egg yolk, broccoli, spinach, kale, corn, orange pepper, kiwi fruit, grapes, orange juice, zucchini, and squash, raw or lightly steamed.Why is it good for you? Lutein is absorbed best when it is taken with a high-fat meal. To maximally boost lutein absorption, add a little olive oil on the steamed vegetables and eat along with a hardboiled egg. Supplementing diet with pectin or beta- carotene may reduce absorption of lutein. Lutein is one of two major carotenoids found as a colour pigment in the human eye (macula and retina). It is thought to function as a light filter, protecting the eye tissues from sunlight damage.Many studies have shown that lutein reduce the risk of chronic eye diseases, including age-related macular degeneration (AMD) and cataracts. 6) Resveratrol. Found in: In the skin of red grapes, peanuts, especially sprouted peanuts, cocoa.Why is it good for you? Very few studies conducted in humans. But animal studies suggest resveratrol’s role in extending life span, cardioprotective effects, role in cancer prevention. Resveratrol is not known to be toxic or cause adverse effects in humans, but there have been only a few controlled clinical trials to date. Resveratrol supplements are available, but the effective doses for chronic disease prevention in humans are not known. 7) Tannins. Found in: The best-known human dietary sources of tannins are tea, coffee and wine. Trace amounts of tannins are found in pomegranates, cranberries, strawberries, blueberries, hazelnuts, walnuts, pecans and red-coloured legumes such as kidney beans.Why is it good for you? Anti-bacterial, anti-inflammatory, and anti-parasitic effects.Drinking tea and coffee in an attempt to benefit from these Tannins should generally be done in moderation, preferably in-between meals.Tannins can disrupt digestion by blocking the body’s absorption of certain nutrients including iron and calcium. Adding lemon or drinking tea between meals will counteract this problem. Adding milk to coffee and tea could be a good way to ensure you are getting extra calcium. Phytoestrogens. Found in: Phytoestrogens are plant-based compounds that act like the hormone estrogen. The estrogenic plant compounds are widespread in food, including herbs and seasonings (garlic, parsley), grains (soybeans, wheat, rice), vegetables (beans, carrots, potatoes), fruits (date, pomegranates, cherries, apples), and drinks (coffee). The two most studied phytoestrogen groups are lignans and isoflavones. Lignans are products of intestinal microbial breakdown of compounds found in whole grains, fibres, flax seeds and many fruits and vegetables. Isoflavones, such as genistein and daidzein, occur in soybeans and other legumes.Why are they good for you? Phytoestrogens have been suggested as cancer preventatives and as treatments for menopausal symptoms and osteoporosis. On the other hand studies have documented reproductive and fertility problems with high levels of phytoestrogens (mainly soy isoflavones-genistein). 9) Plant Stanols and Sterols..... Found in: Foods that contain plant sterols include nuts, legumes, whole grains, fruits and vegetables. and some foods are fortified to include more plant sterols. They are also available in supplement form.Why are they good for you? They have powerful cholesterol-lowering properties. It has been shown effective in reducing both total and LDL (Bad) Cholesterol. They can prevent real cholesterol from being absorbed into your bloodstream. Instead of clogging up your arteries, the cholesterol just goes out with the waste. This correlates to a reduction in the risk of heart disease ... US National Cholesterol Education Program recommends that people who have high cholesterol get 2 grams of stanols or sterols a day. 10) Isoflavones. Found in: Isoflavones are found in small amounts in a number of legumes, grains, and vegetables, but soybeans are by far the most concentrated source of isoflavones in the human diet. Why are they good for you? Evidence remains unclear on isoflavones healthful or harmful properties. Studies show conflicting results.Important Note:Supplements of the bioactive compounds should be taken under medical guidance. Clinical data is insufficient and most of the studies have not been conducted for sufficiently long enough to know about the long-term effects. Intake of these compounds through wholesome foods and diet is always recommended as its safe and there is much more in whole natural foods apart from just one particular compound or nutrient.
Posted on: Sat, 15 Jun 2013 15:58:33 +0000
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