Phytonutrients Guide: Weekly Benefits, Anti-Cancer Foods & Bone Health

Jenifer Theresal J

Senior Dietician, Kauvery Hospital, Tennur, Trichy

What is Phytonutrients/Phytochemicals?

Plant foods contain thousands of natural chemicals. These are called phytonutrients or phytochemicals.”Phyto” refers to the Greek word for plant. These chemicals help protect plants from germs, fungi, bugs, and other threats. Phytonutrients give foods their color and smell though there are still phytochemicals. Eating a colorful diet is an easy way to make sure you’re getting all types of phytochemicals.

The 5 main actions of Phytonutrients / phytochemicals

Anti-cancer properties
- Phytochemicals act as chemoprevention, they hinder cancer development by preventing DNA damage. They can also repair mutated genes, slow cancer growth and help abnormal cells die more quickly. Making simple dietary changes to include more phytochemicals provides a safe, cost-effective way to prevent cancer.
Lipid Profile
Anti-oxidant activity
Anti – inflammatory properties
Bone – protective.

Properties	Weeks	Benefits	Food sources
Anti-cancer Properties	1st week of the year Capsaicin	Boost your immune system, further reducing risk, also help to relieve types of pain such as neuralgia (burning pain in nerves).	Chili, pepper (bell pepper), red capsicum.
	2nd week Genistein	Inhibition of carcinogenesis, decreases cancer cell proliferation, decrease tumor angiogenesis	Soya milk, chickpea, red kidney bean, peas, sweetcorn, haricot beans, mung beans, backed beans.
	3rd week Daidzein	It has a role as an neoplastic agent and act as phytoestrogen, it decreases oxidative stress	Lentils, potato, tomato, cabbage, broccoli, mushroom, turnip, asparagus, cucumber, radish, mung beans, soybeans
	4th week λ - tocotrienol	Tocotrienols can suppress the growth of different malignancies, including those of breast, lung, ovary, prostate, liver, brain, colon, myeloma, and pancreas.	Palm oil, rice bran oil, coconut oil, barley germ, wheat germ, flax seed, safflower, walnut, pumpkin seeds, grapes and grapes seeds, Hazelnut, amaranth leaves, maize.
	5th week CLA (conjugated linoleic acid)	A fatty acid found naturally in ruminant animal food products, has been identified as a potential anti-obesogenic agent, with substantial efficacy in mice, and modest efficacy in obese.	Dairy products includes (homogenized milk, butter, plain yogurt, cheddar cheese, mozzarella cheese, cottage cheese, salmon, and shrimp).
	6th week of the year L. Acidopilus	It can reduced chemo-induced diarrhea in children with acute lymphoblastic leukemia	Sauerkraut, tempeh, yogurt, kimchee and fermented foods includes pickles.
	7th week Limonene	Alter the signaling pathways within cancer cells in a way that stops cancer cells from multiplying and causes their death (this is called "apoptosis")	Orange, lemon and grapefruit.
	8th week Equol	S-equol significantly inhibited the growth of both sensitive and resistance cells also been demonstrated in other cancer models.	Soy beans, red clover, legumes and nuts.
	9th week Curcumin	It acts as a potential therapeutic agent for various neurological disorders such as dementia, multiple sclerosis and Huntington's disease, due to its antioxidant, anti-inflammatory properties.	Turmeric, along with pepper increase absorption.
	10th week Ellagic acid	It has been studied for its potential to protect the skin from UV damage and improve skin hydration.	Blackberries, raspberries, strawberries, cranberries, walnuts, pomegranate.
	11th week of the year Luetin	Lutein intake can prevent age-related vision loss and cataracts, and improve symptoms in people who have these conditions	GLV includes Kale, spinach, broccoli, peas and pumpkin, pistachios, Brussels sprouts.
	12th week Carnosol	It may also help improve cognitive function, reduce the risk of heart disease, and improve blood sugar levels.	Turkey, chicken broth, fish, egg, milk, and cheese
	13th week L. Bulgaricus	It plays crucial role in IBD, and helpful in reduction of colonization, improvement in vitamins synthesis and nutrients absorption, stimulation of epithelial cell-proliferation and differentiation, fortification of intestinal barrier and optimization of intestinal transit.	Yogurt, pickle, sauerkraut, kefir.
Lipid profiles	14th week of the year β - glucan	Activation sets off adaptive immune cell responses, inhibiting tumor growth and metastasis	Cereals like barley, rye (Kambu), mushroom and seaweed.
	15th week G. Tocotrienol	Gamma + Delta Tocotrienol isomers reduce cholesterol levels, prevent nutritional deficiencies, and treat aging, Alzheimer's disease, clogged arteries, diabetes, kidney failure, and stroke	Grape fruit seed oil, oats, hazelnuts, maize, olive oil, rye (Kambu), flax seeds oil, poppy seed oil and sunflower oil.
	16th week MUFA	Lowering your risk of heart disease and stroke	Plant based oils such as olive oil, canola oil, peanut oil, safflower oil and sesame oil.
	17th week Quercetin	Quercetin reduces the concentration of blood glucose levels, preserves the function of islets cells, number of β cell numbers in diabetic mice.	Citrus fruits include lemon, orange, apple, onions, parsley, sage, olive oil, grapes, blueberries and blackberries, onion, broccoli, tomatoes.
	18th week of the year ω - 3 fats	Keep the heart healthy by slightly lowering blood pressure. Lower levels of fats called triglycerides in the blood. Lower the risk of irregular heartbeats.	Fish and sea foods (salmon, herring, sardines) Nuts and seeds (flaxseed, chia seeds, walnuts) Plant oils (flaxseed oil, soybean oil, canola oil)
	19th week Resveratrol	Decreased the body weight and fat mass in mice with HFD-induced obesity, showing reduced leptin and lipids in plasma, modulated metabolism of glucose and insulin, and restored immune dysfunction	Peanuts, pistachios, grapes, blueberries, cranberries, cocoa and dark chocolate.
	20th week of the year Tannins	Tannic acid can cause side effects such as stomach irritation, nausea, vomiting, and liver damage.	Tea, Onion, cucumber, tomato, peas, coriander, rosemary, mint, wine, beer.
	21th week Saponins	Saponins decrease blood lipids, lower cancer risks, and lower blood glucose response. A high saponin diet can be used in the inhibition of dental caries	Kidney Beans, chickpeas, soybean, spinach, onion, quinoa.
	22th week Guar and pectin	Regular addition of guar is proven to benefit pre-diabetics and prevent the onset of type 2 diabetes	Pears, apples, guavas, quince, plums, gooseberries, and oranges
Anti-oxidant activity	23th week CLA	CLA might help reduce body fat deposits and improve immune function.	Dairy products includes (homogenized milk, butter, plain yogurt, cheddar cheese, mozzarella cheese, cottage cheese, salmon, and shrimp).
	24th week Ascorbic Acid	It used to treat and prevent scurvy, increased wound healing properties, it improves the intestinal malabsorption problems caused by cancer or renal disease.	Orange, lemon, strawberries, broccoli, bell pepper, kiwifruit, grapefruits, Brussels sprouts.
	25th week of the year β - Carotene	In case of cancer it acts as an anti-inflammatory antioxidant and enhances immunity, it improves the healthy skin and mucous membranes.	Carrots, spinach, lettuce, tomatoes, sweet potatoes, broccoli, mango, pumpkin, red bell peppers, dark leafy greens, meat (liver)
	26th week Polyphenolics	Its help to provide a significant protection against development of several chronic diseases such as cardiovascular diseases (CVDs), cancer, diabetes, infections, aging, asthma etc.	Apple, pears, onions, black and green olives, spinach, asparagus, potatoes, broccoli, strawberries, plums, hazelnuts beans, ginger, cumin, cloves, cinnamon,
	27th week of the year Tocopherols	Inhibits the production of new free radicals, while gamma-tocopherol traps and neutralizes the existing free radicals.	Sunflower seeds, almonds, walnuts, hazelnuts and pine nuts
	28th week Tocotrienols	A part of the vitamin E family, improving heart health, preventing osteoporosis	Grapefruit seed oil, oats, hazelnuts, maize, rye, flaxseed oil, poppy seed oil and sunflower oil
	29th week Indole 3 carbinol	Improved the regression of cervical intraepithelial neoplasia (CIN)	Broccoli, cabbage, cauliflower, sprouts, spinach.
	30th week λ - Tocopherol	It have effects on cellular processes including immune system, cell proliferation and apoptosis, also helpful in preventing cardiovascular disease.	Wheat germ oil, sunflower seeds, roasted almonds, sunflower oil, peanut butter, safflower oil, hazelnuts, corn oil
	31st week Ellagic acid	It has been documented for its anti-allergic, anti-atherosclerotic, cardio protective, hepato protective, nephron protective and neuroprotective due to its antioxidant, anti-inflammatory, anti-mutagenic, and anti-proliferative properties.	Blackberries, raspberries, strawberries, cranberries, walnuts, pomegranate.
	32nd week of the year Lycopene	It has been found to be efficient in ameliorating cancer insurgences, diabetes mellitus, cardiac complications, oxidative stres-mediated malfunctions, inflammatory events, skin and bone diseases.	Tomatoes, apricots, water melons, papayas, grapes, peaches and cranberries
	33rd week Glutathione	An imbalance between the production of free radicals and the body’s ability to fight them off.	Green Asparagus, avocado, cucumber, broccoli, turmeric.
	34th week Lutolin	Inhibits estrogen biosynthesis by decreasing aromatase expression and destabilizing aromatase protein	Celery, parsley, broccoli, onion leaves, carrots, peppers, cabbage, apple skin, chrysanthemum flowers.
	35th week Catechins	It inhibit carcinogenesis, tumor growth, cancer cell invasion, and tumor angiogenesis	Green tea, apples, blueberries, gooseberries, grape seeds, kiwi, strawberries, cocoa.
	36th week Gingerol	Beneficial for inflammatory-related conditions and pain relief, specifically menstrual cramps and also arthritis-based conditions	Ginger
	37th week of the year Chlorogenic acid	Improve glucose tolerance, enable weight loss / prevent weight gain, and improve blood pressure in hypertensive patients.	Pears, kiwifruit, plums, coffee beans, betel, carrots, apple, artichoke, grapes, tea.
	38th week Tannins	Reduce blood pressure, decrease the serum lipid level, produce liver necrosis, and modulate immune responses.	Tea, Onion, cucumber, tomato, peas, coriander, rosemary, mint.
Anti - Inflammatory	39th week CLnA (conjugated alpha linoleic acids)	Improving cardiovascular health and has also shown anti carcinogenic activities	Pomegranate seeds, bitter melon seeds, cherry pits
	40th week EPA (Eicosapentaenoic acid)	EPA prevents the blood from clotting easily, reduces triglyceride levels in the blood, and has effects that might reduce pain and swelling.	Fatty fishes includes Salmon, mackerel, sardines and anchovies also includes fish oil, cod liver oil, seaweeds, flaxseeds, chia seeds.
	41st week DHA (docosahexaenoic acid)	Keep the heart healthy by slightly lowering blood pressure. Lower levels of fats called triglycerides in the blood. Lower the risk of irregular heartbeats.	Salmon, tuna, mackerel, canned sardines, squid, mussels, oysters, pickled herring, crab, fish (caviar)
	42nd week GLA (gamma-linoleic acid)	Reduce symptoms of nerve damage in people with nerve pain due to type 1 or type 2 diabetes.	Hemp seeds, margarine, shrimp, potatoes, pine nuts and peanuts
	43rd week of the year Capsaicin	Improve certain aspects of cardiovascular health, including blood vessel function	Chili, pepper (bell pepper), red capsicum.
	44th week Quercetin	Help protect against heart disease and cancer. Quercetin can also help stabilize the cells that release histamine in the body and thereby have an anti-inflammatory and antihistamine effect.	Citrus fruits include lemon, orange, apple, onions, parsley, sage, olive oil, grapes, blueberries and blackberries, onion, broccoli, tomatoes.
	45th week Curcumin	Can help in the management of oxidative and inflammatory conditions, metabolic syndrome, arthritis, anxiety, and hyperlipidemia.	Turmeric, along with pepper it increase absorption.
Bone - Protective	46th week CLA	Help reduce body fat deposits and improve immune function.	Dairy products includes (homogenized milk, butter, plain yogurt, cheddar cheese, mozzarella cheese, cottage cheese, salmon, and shrimp).
	47th week of the year Soy protein	Reduce the risk of a range of health problems, including cardiovascular disease, stroke, coronary heart disease (CHD) and some cancers, as well as improving bone health.	Tempeh, miso, soy milk, tofu, soybean, edamame.
	48th week Genistein	Improvement of glucose metabolism, impairment of angiogenesis in both hormone-related and hormone-unrelated cancer cells	Soya milk, chickpea, red kidney bean, peas, sweetcorn, haricot beans, mung beans, backed beans.
	49th week Deidzein	Menopausal relief, osteoporosis, blood cholesterol, and lowering the risk of some hormone-related cancers, and heart disease.	Lentils, potato, tomato, cabbage, broccoli, mushroom, turnip, asparagus, cucumber, radish, mung beans, soybeans.
	50th week Calcium	Release hormones and enzymes that support body functions.	Milk, cottage cheese, tofu, fig, amaranth leaves, almonds, edamame, quinoa, cottage cheese, yogurt, bean, pumpkin seeds, whole egg.
	51st week of the year Inulin	Regulating lipid metabolism, weight loss, lowering blood sugar, inhibiting the expression of inflammatory factors, reducing the risk of colon cancer, enhancing mineral absorption, improving constipation, and relieving depression.	Prebiotics includes asparagus, onions, wheat, oats, garlic, soybeans and artichokes.
	Last week of the year Fructo-oligosaccharides (FOS)	Used for constipation, traveler's diarrhea, and high cholesterol levels. Fructo-oligosaccharides are also used as prebiotics. Prebiotics act as food for “good” bacteria in the intestine.	Soybeans, Onion, garlic, asparagus, banana, artichoke, wheat products.

Conclusion

Phytochemicals are natural chemicals that plants create to protect themselves from the environment, disease, and predators. They are most abundant in colorful fruits and vegetables. When phytochemicals have potential health benefits, they are called phytonutrients. The most common categories of phytonutrients are polyphenols and carotenoids. Polyphenols include phenolics because of their unique chemical structure. Some common phenolics are anthocyanins and quercetin. These can be found in berries, purple sweet potatoes, onions, grapes, and cabbages. Carotenoids create yellow and orange pigments and include lutein and lycopene. Good food sources of carotenoids are carrots, leafy greens, avocado, broccoli, and many fruits like oranges and papaya. Tomatoes are one of the best foods to find lycopene. Phytochemicals are of great research interest for health because they have anti-inflammatory, antioxidant, and anti-carcinogenic properties. Carcinogens are cancer-causing and phytochemicals may be protective against them. Although it is known that phytochemicals benefit health, there is currently no known recommended daily intake for them. All the rich sources are explained in a 365.25 day table based on the weeks on it.

The Phytonutrients — 365.25 Days/52 Weeks of Phytonutrients help’s to develop our shape

Jenifer Theresal J

Nightingale Journals