"Phytochemicals: nature's
wonder compounds"

Phytochemicals are plant compounds that provide numerous benefits to the body.

phytochemicals in fruits and vegetables

Researches have shown that these chemicals, particularly those naturally-occuring in foods, may help slow down the aging process.

Phytochemicals have also shown to be effective in reducing certain types of cancer such as colon and breast cancer.

It also reduces the risk of developing many diseases including heart diseases, cataracts, osteoporosis and urinary tract infections.

Phytochemical Benefits to health Fruits and Vegetables Sources
Beta-carotene helps slow down aging, reduces the risk of certain types of cancer mango, cantaloupe, apricots, papaya, kiwifruit, carrots, pumpkins, broccoli, spinach, kale
Lutein reduces the risk of cataracts and macular degeneration Kale, spinach, collard greens, turnip greens, kiwifruit, broccoli, brussels sprouts, swiss chard, romaine lettuce, spinach, green peas
Lycopene reduces the risk of prostate cancer and heart disease, reduces the risk of sun-related skin damage and of macular degeneration and cataracts tomatoes and cooked tomato products, red peppers, pink grapefruit, watermelon
Zeaxanthin may help prevent macular degeneration orange bell pepper, corn, spinach, winter squash, Japanese persimmon, egg yolks (animal source)
Resveratol acts as antioxidants to reduce oxidative stress, may reduce the risk of heart disease, cancer and stroke red grapes and its juices, red wine, peanuts
Anthocyanins may help improve balance, coordination and short-term memory, may also help prevent urinary tract infections, powerful antioxidant blueberries, cherries, kiwifruit, plums and strawberries
Quercetins helps reduce inflammation associated with allergies, protects the lungs from pollutants such as cigarette smoke apples, pears, grapes, cherries, green tea, red wine, onions, garlic, broccoli, kale
Hesperidin may protect against heart diseases, may lower blood pressure and cholesterol levels citrus fruits and juices: orange, grapefruit, tangerine, lemon, mandarin, lime
Tangeritin may help prevent cancers of the head and neck citrus fruits and its juices
Ellagic acid may reduce the risk of certain cancers, have strong antioxidant properties walnuts, kiwifruit, blueberries, raspberries, strawberries, blackberries, currants, red grapes
Sulphoraphane may reduce the risk of colon and breast cancer broccoli sprouts, broccoli, cauliflower, kale, brussels sprouts, cabbage, collard greens, bok choy, turnips
Limonene may help protect the lungs and reduce certain types of cancer edible and white membranes of citrus fruits such as oranges, lemons, and lime
Indoles may reduce the risk of breast cancer brocolli sprouts, brocolli, cauliflower, kale, brussels sprouts, cabbage, collard greens, bok choy, turnips
Saponins may lower cholesterol, blood sugar and triglycerides soybeans, peas
Allium compounds may lower cholesterol and blood pressure, helps reduce the risk of certain types of cancer onions, garlic, chives, leeks, scallions

In general, phytochemicals have cancer-fighting properties. This is why eating lots of fruits and vegetables containing these wonder compounds are highly recommended by health experts.

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How about phytochemicals found in Philippine fruits?

What many Filipinos don't know is that our native fruits such as durian, papaya and mangosteen contain phytochemicals that have cancer-fighting properties.

Here is the list of the most common native fruits in the Philippines with the phytochemicals they contain:

Philippine fruit Phytochemicals
coconut lauric acid
mangosteen cathechins, xanthones: mangostin, normangostin, gartanin
avocado isoflavones, genistein, saponin, beta-sitosterol, daidzein
balimbing (star fruit) saponins, alkaloids, flavonoids and tannins
durian (Civer-cat fruit tree) indoles, polyphenols
tiyesa (egg fruit) flavonoid glycosides, polyphenols
santol carotene
chico (sapodilla) phenolics, carotenoids
siniguelas (Spanish plum) anthocyanins /polyphenols, flavonoids
sampaloc (tamarind) saponins, alkaloids and glycosides
ube (yam) phenolic compounds
dalandan (sweet orange) carotene, limoneene
dalanghita (tangerine orange) limonene, hesperidin
langka (jackfruit) carotenoids
kamias (cucumber tree) saponins and triterpenoids oxalic acid, luteolin and apigenin
camachile (sweet tamarind) flavonoids, quercetin
duhat (black plum/ java plum) tannins
rambutan (ramboutanier) phenolic acid (rind)
peanut resveratol
lansones (langsat) tetranoterpenoids, limonoids (seed)
caimito (star apple) anthocyanin
papaya (melon tree) beta-carotene, cryptoxanthin
mangga (mango) cryptoxanthin, lutein, anachardic acid

There's no excuse not to eat your fruits! Aside from having lots of cancer-fighting phytochemicals, they also taste good!

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