unhulled seeds such as flax and sesame — that contain the best
sources of all the phytonutrients.
Some plant compounds in this category that are commonly syn-
thesized as drugs include caffeine, nicotine, morphine and cocaine.
These compounds are not considered nutrients, so the term “phyto-
chemical” would best apply.One reason studies continue to show that eating fruits and veg-
etables prevents cancer and most other chronic diseases, while the
common dietary supplements don’t, is the presence of phytonutri-
ents. Likewise, dietary supplements made from these same foods also
contain the naturally occurring phytonutrients.
More than 15 years ago, epidemiologist John Potter of the
University of Minnesota, was quoted in the April 25, 1994, issue of
Newsweek, providing us with a snapshot of the bigger scientific pic-
ture: “At almost every one of the steps along the pathway leading to
cancer, there are one or more compounds in vegetables or fruit that
will slow up or reverse the process.” Unfortunately, most people
don’t eat enough of the foods that contain these powerful nutrients.136 • IN FITNESS AND IN HEALTH
Some Examples of Phytonutrients
Carotenoids- alpha- and beta-carotene
- lutein
- lycopene
- zeaxanthin
Limonene
Tocopherols - beta, delta, gamma
Tocotrienols - alpha, beta, delta, gamma
Isoflavones
Lignans - sesamin
Tannins
Anthocyanins
Flavonoids- lutein
- hesperetin
- diadzein
- naringin
- tangeretin
Isothiocyanates - sulforaphan
- indol-3-carbinol
- crambene
Cyano-glycosides - cocaine
- nicotine
- morphine
- caffeine