Phytonutrients are the vitamins and minerals derived from fruits and vegetables. They flush away toxic chemicals, help prevent free radical damage, and keep certain hormones balanced. Think of them as nature’s pharmacy—free, safe, and readily available. Some key types include:
- Allylic sulfides. These compounds give onions, garlic, and related herbs their pungent odor and unique flavor. They raise HDL (good) cholesterol, lower blood triglyceride levels, and protect the heart. They may prevent age-related cognitive decline.
- Indoles and isothiocyanates. These compounds are plentiful in broccoli, cabbage, cauliflower, and mustard greens. They help stimulate enzymes known to prevent cancer and block estrogen activity in cells. They are antioxidants, and some research shows they may improve brain function.
- Saponins. These chemicals bind with cholesterol and help the body flush it out. They also stimulate the immune system and help prevent heart disease and certain types of cancer. They are antioxidants, so they help keep your brain healthy by getting rid of those pesky free radicals. Saponins can be found in chickpeas, nuts, oats, potatoes, soybeans, spinach, and tomatoes.
- Lignans. These chemicals are known antioxidants, which help support brain function by helping to eliminate free radicals. Lignans are particularly abundant in flaxseed.
- Monoterpenes. Yet another cancer preventative, this phytonutrient blocks the action of certain cancer-causing compounds. It is also believed to be an an- tioxidant that can prevent damage to neurological functions caused by free radicals. Monoterpenes can be found in citrus fruits such as oranges and grapefruit, as well as cherries.