The ABC’s of PHYTOCHEMICALS: Part 3

For optimum health, we should be consuming foods rich in vitamins, minerals, and phytochemicals that perform a vast number of tasks that keep our bodies running properly. This article is the third installment of a series outlining some of the phytochemicals in the foods we eat along with some of the health-promoting actions research has shown them to perform. Please read on to see which foods contain what, and see how you can benefit from incorporating a wide variety of these foods in your diet.

Fructooligosaccharides – Onions, Bananas, and Oranges

Fructooligosaccharides provide soluble dietary fiber which:
- Promotes the movement of material through the digestive system
- Increases stool bulk and helps alleviate constipation
- Attaches to cholesterol and removes it from the body, thereby reducing the risk of heart disease
- Helps keep blood sugar from spiking, making it helpful in controlling diabetes
- Helps us feel fuller faster, so we don’t eat as much
Fructooligosaccharides are prebiotic which means they:
- Feed the healthy bacteria (probiotics) in our gut and improve health
- For a great video on what the bacteria in our guts does, watch “The Gut: Our Second Brain” on Amazon
Fructooligosaccharides help improve mineral absorption
Fructooligosaccharides help decrease levels of serum cholesterol which improves cardiovascular health and reduces our risk of heart attacks and strokes

Indoles – Broccoli, Cabbage, Kale

Associated with lower risk of lung and colorectal cancer
May help lower risk of breast and other hormone driven cancers

Isoflavones – Soybeans, Navy Beans, Pinto Beans, & Other Legumes

Improve health of postmenopausal women
- Improve cognition in postmenopausal women
- Studies have shown a significant increase in bone density in postmenopausal women who consume soy
Isoflavones can help young and old alike
- Older adults who consumed more soy had improved dexterity, verbal fluency, and spatial memory and construction
- Young, healthy adults fed a high soy diet for 10 weeks showed significant improvements in mental flexibility as well as short and long-term memory
High intake of isoflavones has been associated with lower risk of coronary artery disease
- They help reduce cholesterol in those with elevated cholesterol
- They exert beneficial effects on the endothelial cells that line the arteries – the endothelial cells are responsible for releasing nitric oxide which helps our blood vessels expand to improve blood flow, lower blood pressure, and reduce formation of clots
Antioxidant Effects of Isoflavones
- Protect against UVB rays from the sun
- Antioxidant effect of soy may protect against neurodegenerative diseases
Anti-inflammatory activity
- Anti-diabetic properties
  - Relieves painful peripheral neuropathy
  - Reverses oxidative stress and inflammation
  - Helps with vascular dysfunction

I hope you’ll continue each day making improvements to your diet and start consuming a larger variety of plant foods and begin reaping the rewards of better dietary choices. No one is perfect, but there’s always room for improvement. We can cut down on the processed foods and instead consume more produce. There is power on our plates, the power to destroy our health or the power to improve it. With every bite, we choose in which direction our health is moving. Let’s make the most of every bite!