Foods and Phytonutrients: Table of Potential Benefits for Health and Weight Loss.

Phytonutrients and Healthy Weight Loss:

If you’ve ever wondered why whole, unprocessed foods are not just better for our health but also our waistlines, then this table should help. There are literally thousands of various phytonutrients (aka phytochemicals) so this list is by no means comprehensive, but it does illustrate two key elements of any healthy, long-term diet plan: Variety! and Lots of Fresh Plant-Based Foods!

Food	Phytonutrients	Benefits
Berries (blueberries, raspberries, blackberries, strawberries, etc…)	Anthocyanidins, Ellagic Acid	Both have antioxidant activity which may aid in prevention of certain cancers. Anthocyanidins may also help prevent heart disease. Berries are also rich in vitamin C, another antioxidant and soluble fiber which can help lower cholesterol. Studies are also showing that blueberries may aid in weight loss by fighting belly fat.
Chili Peppers (Hot Peppers, any variety)	Capsaicin	Responsible for giving chilis their heat, capsaicin may also aid in weight loss by boosting metabolism and stimulating the release of endorphins (“feel-good” hormones). It may also interfere with the growth of cancer cells and prevent blood clotting. Chilis are also high in vitamin-C, another well-known antioxidant.
Citrus Fruit (Oranges, Grapefruit, Lemon, Etc…	Flavanones, Flavonoids, Coumarins, D-limonene, Carotenoids	D-limonene, found in citrus skin can leach into the fruit’s juice and can help neutralize cancer promoting toxins. Carotenoids not only protect the eyes from from free radical damage, but may also help prevent certain cancers. Flavonoids also act as antioxidants and may help lower cholesterol. Citrus fruit is also high in vitamin-C and pectin which can help with weight loss, hence the grapefruit diet and the popularity of the juice diet. Lastly, the powerful combination of phytochemicals in citrus can actually protect the phytochemicals of other foods so they can be better utilized by the body. A great example are the catechins in green tea (which can aid weight loss): Adding a sqeeze of lemon protects the potency of the catechins. How to maximize green tea’s benefits.
Cruciferous Vegetables (cauliflower, broccoli, brussel sprouts, cabbage)	Indoles, Isothiocyanates, Carotenoids	Isothiocyanates, particularly Sulforaphane, found in cruciferous vegetables can help neutralize cancer causing toxins thus preventing damage to cells. They may also interfere with tumor growth. Indoles may reduce the risk of breast cancer by making estrogen less potent. Carotenoids prevent free radical damage to the eyes and may also reduce the risk of certain cancers. Besides being high in fiber and low in calories, many cruciferous vegetables are also included in many popular detox diets for weight loss, and the alkaline soup diet.
Flax Seeds and Flax Flour	Lignans	Lignans are a phytochemical that also act as a phytoestrogen, which means they weakly mimic the effects of estrogen in the body. Though much research and debate is still going on as to lignans’ potential benefits and side effects (especially in men), one recent study found that diets high in lignans are associated with healthier weights and blood sugar levels in postmenopausal women.
Onions, Garlic, Shallots, Leeks, Scallions	Allylic sulfides, Flavonoids	Allylic sulfides and flavonoids may aid in neutralizing cancer-causing toxins and free radicals, and have been associated with lowering risks of colon and stomach cancers.
Herbs and Spices (thyme, rosemary, basil, ginger, turmeric, etc…)	Carnaso, Phenols, Terpenoids, Gingerols, Curcumin, etc…	Fresh herbs and spices are loaded with antioxidants and phytochemicals which can help prevent the growth of tumor cells and aid in neutralizalizing free radicals. Curcumin, the active phytochemical in turmeric (used in curry and also gives mustard its coloring) has shown strong potential in preventing the growth of fat cells, as well as preventing Alzheimer’s and heart disease.
Legumes (black beans, kidney beans, lentils, etc… )	Isoflavonoids, Lignans, Phytic acid, Phytosterols, Saponins	High in fiber and protein, legumes are a great addition to any healthy weight loss diet. Insoluble fiber and phytosterols are both helpful for naturally lowering cholesterol levels, while flavonoids can help lower the risks of cancer and heart disease.
Nuts	Ellagic Acid, Saponins	Along with nuts’ high content of healthy unsaturated fats, ellagic acid and saponins may also help protect the heart and blood vessels. Which nuts are best for weight loss.
Yellow and Orange Fruit and Vegetables; Dark Leafy Greens	Carotenoids (especially beta-carotene, lutein, and zeaxanthin)	Carotenoids are well-known for protecting the eyes from free radical damage, but they may also aid in the prevention of certain cancers and in strengthening the immune system.
Red Wine and Grapes (red or purple)	Flavonols, Resveratrol, Anthocyanidins, Ellagic Acid	Resveratrol is a phytochemical that has become a popular weight loss and antiaging supplement. It may reduce the risk of cancer by preventing free radical damage. Anthocyanidins and ellagic acid also act as antioxidants. Flavonols, especially quercitin, found in grapes may also help protect the heart.
Soy and Soy Products (tofu, soymilk)	Isoflavonoids (genistein and daidzein), Lignans, Phytosterols, Saponins	High in complete protein and low in calories soy is a great diet food, especially for women as the isoflavonoids and lignans may help prevent certain cancers, particularly breast cancer. Lignans, as mentioned earlier, are also associated with healthier body weights and blood sugar levels in postmenopausal women. Phytosterols and saponins may also help prevent cancer.
Dark Chocolate, Green and Black Tea	Flavonols (especially catechins and EGCG – epigallocatechin-3-gallate), Flavonoids	EGCG has potent anti-cancer effects and can help protect the heart and arteries. Catechins act as antioxidants and have been associated with weight loss. A recent study found that catechins can help reduce abdominal fat in particular by enhancing the effects of exercise. While green tea is well known for its benefits, the phytochemicals in black tea also have potent health benefits, including controlling blood sugar levels naturally.
Tomatoes	Carotenoids (especially Lycopene)	A potent antioxidant, lycopene may reduce the risk of prostate, lung, stomach, and other cancers, while protecting the heart, vessels, and eyes from free radical damage.
Grains (whole, minimally processed) such as wheat, oats, brown rice, barley, etc…	Saponins, Terpenoids, Phytic acid, Ellagic acid	Saponins may help prevent colon cancer by neutralizing free radicals and toxins in the intestines. Terpenoids, phytic acid, and ellagic acid may also neutralize the effects of free radicals, and reduce the risks for heart disease and cancer. Whole grains are rich in fiber, vitamins, and phytonutrients, which are all helpful as part of a healthy weight loss diet. Refined grains on the other hand, have had most of the fiber and nutrients stripped away. Avoid “enriched” grains – they have been heavily processed and simply have had some basic vitamins artificially added; the phytonutrients/chemicals are impossible to replace.