Phytochemicals: 21st-Century Eating

July 06, 2008

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Phytochemicals: 21st-Century Eating

by Mary Silva, M.S., R.D.
reviewed by Robert Needlman, M.D., F.A.A.P.

Generations of children have grown up listening to the phrase, "Eat your fruits and vegetables, they're good for you." Now scientists are making discoveries that support this time-honored piece of advice. What's so great about fruits and vegetables? Well, aside from containing a fantastic variety of vitamins and minerals, we now know that they offer something beyond what we consider traditional nutrients.

The hot new word in nutritional circles is "phytochemical, " the 21st-century name given to the naturally occurring substances in plant foods that are believed to play a role in disease prevention. There are hundreds of phytochemicals, and bright colors can be a tip off to their presence--from the bold orange found in carrots and pumpkins to the deep hues of blueberries. Every day, it seems, we learn about similar beneficial compounds in garlic, onions, Brussels sprouts, watermelons, green tea, and so on.

How do they fight disease?
Although there are many theories about how phytochemicals combat illness, particularly certain cancers and heart disease, no one is really sure how they work. Researchers do seem to agree, however, that phytochemicals provide protection only in conjunction with the vitamins, fiber, and other substances found in plants, which is why they do not recommend taking a phytochemical pill as a substitute for eating the actual plants.

Their role in a child's diet
The Food Guide Pyramid encourages everyone, young or old, to consume at least five servings of fruits and vegetables every day. While most children aren't about to snack on Brussels sprouts or sip green tea, parents can serve many kid-friendly fruits and veggies rich in phytochemicals. For example:

Apples. Whether pressed into juice, mashed into sauce, baked, or simply sliced up raw, apples are a big hit with most children. They contain a phytochemical called quercetin, a member of the flavonoid family, which is thought to play a role as a powerful antioxidant protecting against cancer and heart disease.

Broccoli. A member of the cruciferous family, this vegetable often appeals more to kids than some of its cousins (Brussels sprouts, cauliflower, cabbage, and kale). The cruciferous family is rich in phytochemicals like beta carotene and sulphoraphane, which rank among the most potent cancer-prevention agents.

Corn. Even some of the fussiest eaters light up at the sight of corn on the cob. Which is a good thing: Corn contains zeaxanthin, which is credited with helping to prevent visual problems caused by macular degeneration.

Grapes. The red varieties of this sweet and juicy kid-pleaser contain resveratrol, which may help protect against heart disease.

Tomatoes. Another favorite with the young set, tomatoes contain lycopene, which seems to help ward off prostate cancer.

With a little effort on your part, your child's diet can contain some potent phytochemicals, paving the way to good eating habits that will last a lifetime. And even if she currently avoids veggies and turns up her nose at most fruits, don't despair. Children's tastes change all the time, and your goal should be to make a selection of fruits and vegetables readily available and set a good example. Chances are, she'll come around sooner or later.


RELATED INFORMATION

			The Food Guide Pyramid for Kids
			Healthy Eating
			Vitamins, Minerals and Nutrients

Created December 14, 2000
Reviewed August 26, 2004

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