Did you know that in addition to vitamins and minerals, other substances found in many fruits and vegetables may have health benefits? Thanks to exciting research conducted over the past several years, scientists are continuing to identify and study these plant chemicals or “phytochemicals”, which appear to be associated with lowered risk of cancer and other diseases.
What are phytochemicals?
Phytochemicals are contained in plant foods, such as fruits, vegetables and grains. In some cases, they give fruits and vegetables their vibrant colours. Some examples of potentially health-promoting phytochemicals include the following:
Carotenoids
- Beta-carotene: found in dark yellow, orange and dark green leafy fruits and vegetables, such as carrots, sweet potatoes, pumpkin, rock melon, mango, broccoli, spinach and kale.
- Lutein: found in leafy greens, such as spinach, kale, Swiss chard and romaine lettuce.
- Lycopene: found in tomatoes and tomato products, pink grapefruit and watermelon.
- Polyphenols: found in black and green tea and in wine.
Flavanoids:
- Flavanones: found in citrus fruit.
- Isoflavones: found in soybeans and soy-based foods.
- Anthocyanins: found in brightly coloured fruits and vegetables, such as berries, cherries, plums, red grapes and red cabbage.
Understanding antioxidants
One of the ways in which phytochemicals and nutrients – like vitamin C, vitamin E, beta-carotene and lycopene – are thought to promote health is through their “antioxidant” capabilities. In studies, these antioxidants appear to prevent or repair damage caused to the body’s cells by harmful substances called “free radicals”. By keeping cells healthy and preventing damage to DNA, many scientists believe antioxidants may impart some protection from diseases such as cancer, cardiovascular disease and cataracts. For example, studies have shown that diets rich in tomatoes and tomato products may help reduce the risk of some types of cancer, including prostate cancer. Some examples of tomato products include Campbell’s Tomato soups, V8 vegetable juice and tomato puree.
Another reason to eat your fruits and veggies
Hundreds of studies have shown an association between fruit and vegetable consumption and decreased risk of heart disease and cancer. Because these studies involved antioxidants from food sources (as opposed to dietary supplements), experts recommend eating several servings of a variety of fruits and vegetables every day.
Here are some tips for increasing your intake of phytochemicals:
- Drink V8 vegetable juice or V8 Fruit and Vegetable juice instead of soft drink at meals. One serve of V8 vegetable juice contains three serves of vegetables per serve, and one serve of V8 fruit and vegetable juice contains one serve of fruit and one serve of vegetables.
- Top your favourite cereal with fresh berries, or add frozen berries to your favourite muffin mix.
- Have a cup of Campbell’s Tomato or vegetable soup as a snack or for lunch.
- Include plenty of vegetables with your main meals and eat fruit and vegetables as snacks throughout the day. Remember you need to aim for 2 serves of fruit and 5 serves of vegetables a day. (For more information on serves please see How many serving should I eat?)
- Add chopped spinach and tomatoes to your scrambled eggs.
- Once in a while, have a combination of vegetables as your main course, instead of just as a side dish. Have a look at some of the great recipe ideas in the Campbell’s Kitchen Club.