While no specific food has been officially acknowledged by scientists and government regulatory authorities as providing a health benefit, there is ample evidence to indicate the health benefits of diets rich in fruits, vegetables, legumes, whole grains and nuts. Current medical research is focused on whether health effects could be due to specific essential nutrients or phytochemicals.
AscensionCafe and PracticalSustenance have consistently stressed the value of micronutrients in our diet. On the micronutrient field the Most Valuable Players or MVPs of health include the Minerals, Vitamins, and Phytochemicals of the plant world.
Most people I talk with are unfamiliar with the term phytochemicals and so we offer this working definition: Phytochemicals are chemical compounds that occur naturally in plants (phyto means “plant” in Greek). Some are responsible for color and other organoleptic properties, such as the deep purple of blueberries and the smell of garlic. The term is generally used to refer to those chemicals that may have biological significance, such as through the role played by antioxidants.
There are over ten thousand of these chemical compounds that are believed to provide health benefits. Not all of them have names, but situated among the stars are these:
Phenolic compounds
Natural monophenols
• Apiole – parsley, celery leaf.
• Carnosol – rosemary, sage
• Carvacrol – oregano, thyme, pepperwort, wild bergamot.
• Dillapiole – dill, fennel root.
• Rosemarinol – rosemary.
Polyphenols
Flavonoids
red, blue, purple pigments
• Flavonols
• Quercetin – red and yellow onions, tea, wine, apples, cranberries, buckwheat, beans.
• Gingerol – ginger.
• Kaempferol – tea, strawberries, gooseberries, cranberries, grapefruit, apples, peas, brassicates (broccoli, kale, brussels sprouts, cabbage), chives, spinach, endive, leek,tomatoes.
• Myricetin – grapes, red wine, berries, walnuts.
• Rutin – citrus fruits, oranges, lemons, limes, grapefruit, berries, peaches, apples, pagoda tree fruits, asparagus, buckwheat, parsley, tomatoes, apricots, rhubarb, tea.
• Isorhamnetin – red turnip, goldenrod, mustard leaf, ginkgo biloba.
• Flavanones
• Hesperidin – citrus fruits.
• Naringenin – citrus fruits.
• Silybin – blessed milk thistle.
• Eriodictyol
• Flavones
• Acacetin – Robinia pseudoacacia, Turnera diffusa.
• Apigenin – chamomile, celery, parsley.
• Chrysin – Passiflora caerulea, Pleurotus ostreatus, Oroxylum indicum.
• Diosmetin – Vicia.
• Tangeritin – tangerine and other citrus peels.
• Luteolin – beets, artichokes, celery, carrots, celeriac, rutabaga, parsley, mint, chamomile, lemongrass, chrysanthemum
• Flavan-3-ols (flavanols)
• Catechins – white tea, green tea, black tea, grapes, wine, apple juice, cocoa, lentils, black-eyed peas.
• (+)-Catechin
• (+)-Gallocatechin
• (-)-Epicatechin
• (-)-Epigallocatechin
• (-)-Epigallocatechin gallate (EGCG) – green tea;
• (-)-Epicatechin 3-gallate
• Theaflavin – black tea;
• Theaflavin-3-gallate – black tea;
• Theaflavin-3′-gallate – black tea;
• Theaflavin-3,3′-digallate – black tea;
• Thearubigins.
• Proanthocyanidins.
• Flavanonols
• Anthocyanidins (flavonals) or Anthocyanins – red wine, many red, purple or blue fruits and vegetables.
• Pelargonidin – bilberry, raspberry, strawberry.
• Peonidin – bilberry, blueberry, cherry, cranberry, peach.
• Cyanidin – red apple & pear, bilberry, blackberry, blueberry, cherry, cranberry, peach, plum, hawthorn, loganberry, cocoa.
• Delphinidin – bilberry, blueberry, eggplant.
• Malvidin – bilberry, blueberry.
• Petunidin
Isoflavonoid
• Isoflavones (phytoestrogens).
• Daidzein (formononetin) – soy, alfalfa sprouts, red clover, chickpeas, peanuts, kudzu, other legumes.
• Genistein (biochanin A) – soy, alfalfa sprouts, red clover, chickpeas, peanuts, other legumes.
• Glycitein – soy.
• Isoflavanes.
• Isoflavandiols.
• Isoflavenes.
• Pterocarpans or Coumestans (phytoestrogens)
• Coumestrol – red clover, alfalfa sprouts, soy, peas, brussels sprouts.
Flavonolignan
• Silymarin – artichokes, milk thistle.
Lignans
A phytoestrogens – seeds (flax, sesame, pumpkin, sunflower, poppy), whole grains (rye, oats, barley), bran (wheat, oat, rye), fruits (particularly berries) and vegetables.
• Matairesinol – flax seed, sesame seed, rye bran and meal, oat bran, poppy seed, strawberries, blackcurrants, broccoli.
• Secoisolariciresinol – flax seeds, sunflower seeds, sesame seeds, pumpkin, strawberries, blueberries, cranberries, zucchini, blackcurrant, carrots.
• Pinoresinol and lariciresinol – sesame seed, Brassica vegetables
Stilbenoids
• Resveratrol – grape skins and seeds, wine, nuts, peanuts, Japanese Knotweed root
• Pterostilbene – grapes, blueberries
• Piceatannol – grapes
• Pinosylvin
Curcuminoids
• Curcumin – turmeric, mustard. (Oxidizes to vanillin.)
Hydrolyzable tannin
• Ellagitannins
• Punicalagins – tea, berries
• Castalagins
• Vescalagins
Aromatic acid
Phenolic acids
• Salicylic acid – peppermint, licorice, peanut, wheat.
• Vanillin – vanilla beans, cloves.
• Gallic acid – tea, mango, strawberries, rhubarb, soy.
• Ellagic acid – walnuts, strawberries, cranberries, blackberries, guava, grapes.
• Tannic acid – nettles, tea, berries.
Hydroxycinnamic acids
• Caffeic acid – burdock, hawthorn, artichoke, pear, basil, thyme, oregano, apple, olive oil.
• Chlorogenic acid – echinacea, strawberries, pineapple, coffee, sunflower, blueberries.
• Cinnamic acid – cinnamon, aloe.
• Ferulic acid – oats, rice, artichoke, orange, pineapple, apple, peanut.
• Coumarin – citrus fruits, maize.
Capsaicin
chilli peppers.
Tyrosol esters
• Tyrosol – olive oil
• Hydroxytyrosol – olive oil
• Oleocanthal – olive oil
• Oleuropein – olive oil
Alkylresorcinols
wholegrain wheat, rye and barley
Terpenes (isoprenoids)
Carotenoids (tetraterpenoids)
Carotenes
orange pigments
• α-Carotene – to vitamin A, in carrots, pumpkins, maize, tangerine, orange.
• β-Carotene – to vitamin A, in dark, leafy greens and red, orange and yellow fruits and vegetables.
• γ-Carotene – to vitamin A,
• δ-Carotene
• Lycopene – Vietnam Gac, tomatoes, grapefruit, watermelon, guava, apricots, carrots, autumn olive.
• Neurosporene
• Phytofluene – star fruit, sweet potato, orange.
• Phytoene – sweet potato, orange.
Xanthophylls
yellow pigments.
• Canthaxanthin – paprika.
• Cryptoxanthin to vitamin A, in – mango, tangerine, orange, papaya, peaches, avocado, pea, grapefruit, kiwi.
• Zeaxanthin – wolfberry, spinach, kale, turnip greens, maize, eggs, red pepper, pumpkin, oranges.
• Astaxanthin – microalge, yeast, krill, shrimp, salmon, lobsters, and some crabs
• Lutein – spinach, turnip greens, romaine lettuce, eggs, red pepper, pumpkin, mango, papaya, oranges, kiwi, peaches, squash, brassicates, prunes, sweet potatoes, honeydewmelon, rhubarb, plum, avocado, pear, cilantro.
• Rubixanthin – rose hips.
Monoterpenes
• Limonene – oils of citrus, cherries, spearmint, dill, garlic, celery, maize, rosemary, ginger, basil.
• Perillyl alcohol – citrus oils, caraway, mints.
Saponins
soybeans, beans, other legumes, maize, alfalfa.
Lipids
• Phytosterols – almonds, cashews, peanuts, sesame seeds, sunflower seeds, whole wheat, maize, soybeans, many vegetable oils.
• Campesterol – buckwheat.
• beta Sitosterol – avocados, rice bran, wheat germ, corn oils, fennel, peanuts, soybeans, hawthorn, basil, buckwheat.
• gamma sitosterol
• Stigmasterol – buckwheat.
• Tocopherols (vitamin E)
• omega-3, 6,9 fatty acids – dark-green leafy vegetables, grains, legumes, nuts.
• gamma-linolenic acid – evening primrose, borage, blackcurrant.
Triterpenoid
• Oleanolic acid – American pokeweed, honey mesquite, garlic, java apple, cloves, and many other Syzygium species.
• Ursolic acid – apples, basil, bilberries, cranberries, elder flower, peppermint, lavender, oregano, thyme, hawthorn, prunes.
• Betulinic acid – Ber tree, white birch, tropical carnivorous plants Triphyophyllum peltatum and Ancistrocladus heyneanus, Diospyros leucomelas a member of the persimmonfamily, Tetracera boiviniana, the jambul (Syzygium formosanum), chaga, and many other Syzygium species.
• Moronic acid – Rhus javanica (a sumac), mistletoe
Betalains
• Betacyanins
• betanin – beets, chard
• isobetanin – beets, chard
• probetanin – beets, chard
• neobetanin – beets, chard
• Betaxanthins (non glycosidic versions)
• Indicaxanthin – beets, sicilian prickly pear
• Vulgaxanthin – beets
Organosulfides
• Dithiolthiones (isothiocyanates)
• Sulphoraphane – Brassicates.
• Polysulfides (allium compounds)
• Allyl methyl trisulfide – garlic, onions, leeks, chives, shallots.
• Sulfides
• Diallyl disulfide – garlic, onions, leeks, chives, shallots.
Indoles, glucosinolates/ sulfur compounds
• Indole-3-carbinol – cabbage, kale, brussels sprouts, rutabaga, mustard greens, broccoli.
• Sulforaphane – broccoli, cauliflower, brussels sprouts, cabbages
• 3,3′-Diindolylmethane or DIM – broccoli family, brussels sprouts, cabbage, kale
• Sinigrin – broccoli family, brussels sprouts, black mustard
• Allicin – garlic
• Alliin – garlic
• Allyl isothiocyanate – horseradish, mustard, wasabi
• Piperine – black pepper
• Syn-propanethial-S-oxide – cut onions.
Protein inhibitors
• Protease inhibitors – soy, seeds, legumes, potatoes, eggs, cereals.
Other organic acids
• Oxalic acid – orange, spinach, rhubarb, tea and coffee, banana, ginger, almond, sweet potato, bell pepper.
• Phytic acid – (inositol hexaphosphate) – cereals, nuts, sesame seeds, soybeans, wheat, pumpkin, beans, almonds.
• Tartaric acid – apricots, apples, sunflower, avocado, grapes, tamarind.
• Anacardic acid – cashews, mangoes.
• Malic acid – apples
— © 2013 Robert H. Kalk
Consider the First Source!
In the beginning was the Word, and the Word choreographed an assembly of amino acids into an exquisite array of specific proteins. Then God said, “I give you every seed-bearing plant on the face of the whole earth and every tree that has fruit with seed in it. They will be yours for food.” In so doing God demonstrated a penchant for genomic writing, preceeded by an amazing series of prebiotic events, in a highly orchestrated presentation of evolutionary overcontrol.
