Phytochemicals are compounds that occur naturally in vegetables and fruit. Over 4000 phytochemicals have been identified. Many help prevent disease by acting as anti-oxidants that help to protect against various diseases.

Phytochemicals linked to reduced cancer risk:

• Indoles and isothiocyanates may protect against colon cancer. These can be found in broccoli, Brussels sprouts, arugula, cabbage, cauliflower, kale, bok choy, rutabaga and turnip.
  
• Isoflavones such as genistein may offset the effects of estrogens in breast and ovarian cancer. They are found in soybean products such as tofu.
  
• Lycopene may help prevent prostate cancer. It is found in tomatoes and tomato products, such as juices and sauces.
  
• Phytosterols may help prevent colon cancer and decrease cholesterol absorption from foods. They are found mainly in soybeans.
  

Phytochemicals linked to reduced risk of heart disease or stroke

• Allicin is what gives garlic and onions their odour. It may help reduce blood cholesterol and blood pressure.
  
• Quercitin may reduce the risk of heart disease by preventing LDL cholesterol from oxidizing. It’s found in onions.
  
• Flavonoids in citrus fruits may inhibit blood clotting.
  

Phytochemicals linked to eye health

• Lutein and zeaxanthin are anti-oxidants that may help prevent macular degeneration. They can be found in spinach, corn, red peppers, romaine lettuce, okra, kale and other leafy greens.
  

Supplements with anti-oxidants and phytochemicals don’t provide the benefits of real food. The benefits of eating vegetables and fruit probably come from a combination of protective factors, including some that we have yet to discover.

The benefits of specific phytochemicals have yet to be proven. But eating a variety of colorful vegetables and fruit every day will provide a variety of nutrients including vitamins, minerals and fibre.