This document lists various phytochemicals found in foods and their potential health benefits. It discusses phytochemicals like allicin in garlic and onions that may lower cholesterol and protect against cardiovascular disease, as well as capsaicin in hot peppers that may reduce blood clotting. Additionally, it mentions carotenoids in foods like carrots and kale that may have anti-cancer benefits, and flavinoids in berries that may help improve memory. Overall, the document outlines different phytochemicals and their presence in foods, linking several to potential anti-cancer and heart-health promoting effects.

1. Phytochemicals & a Healthy You
Phytochemical Name Food Source Benefits
Allicin Garlic or onions May lower serum cholesterol
and
and protect against
cardiovascular disease.
Capsaicin Hot peppers May reduce blood clotting.
Carotenoids Carrots,
Carrots, sweet potatoes, spinach, May have anti-cancer benefits.
potatoes, spinach, anti-
kale,
kale, etc.
Flavinoids Blueberries,
Blueberries, black raspberries,
raspberries, May help to improve memory.
and cranberries
Indoles Cruciferous vegetables Appear to block carcinogens
from damaging DNA.
Isothiocyanates
Isothiocyanates Cruciferous vegetables Inhibit enzymes that promote
cancer activity.
Lignans Whole grains and some seeds May help prevent cancers that
(flax seeds) are estrogen positive from
spreading or metastasizing.
Limonene Citrus fruits May inhibit cancer growth.
Lycopene Tomatoes, grapefruit,
Tomatoes, pink grapefruit, May retard the growth of
watermelon, guava, and papaya cancers, particularly prostate
guava,
cancer.
Phenolic Acids Coffee and fruits May promote excretion of
carcinogens.
Phytic Acid Whole grain May inhibit free radical
activity.
activity.
Phytosterols Soybeans May slow rate of some cancers.
Resveratrol Grapes, peanuts,
Grapes, peanuts, and red wine.
wine. Inhibits cell growth and lowers
risk of blood clotting.
Saponions Legumes and vegetables May slow DNA replication
which affects growth rate of
cancer
cancer cells.
Tannins wine,
Tea, wine, and legumes Can inhibit cancer activity.
Vitamin C Vegetables and fruit May help lower the risk of oral,
throat, larynx, and esophageal
cancer.