If we routinely find ourselves eating iceberg lettuce, try some new varieties, such as rocket or baby spinach. Instead of potato, try a different colour – maybe sweet potato or pumpkin.

Which phytochemical? 
What are they good for? 
Where from? 
How much? 
How to prepare?

Flavonoid: 
Anthrocyanidins, especially Cyanidin 
Very strong antioxidants, improve insulin sensitivity, anti-inflammatory in arthritis, protect against skin cancer from UV radiation 
The skins of red-coloured berries, 
apples, pears, peaches, plums, 
dark chocolate 
1 serve of 1 of these fruits daily. 
30gm of good quality dark chocolate regularly

Yellow flavonoid: 
Luteolin (a  flavone) 
Anti-inflammatory, anti-cancer, anti-allergenic, helps promote healthy glucose levels, reduces risk of  cataracts and colon cancer 
Celery, green peppers, parsley, 
artichoke leaves, olive oil, rosemary, lemons, sage, peppermint, thyme 
Mix all these greens in a salad and eat most days. Cook artichokes in water for 30 mins, cool, then mix oil/lemon vinaigrette. Pull off the leaves, dip and eat

Flavonoid: 
Catechins 
Anti-aging, anti-inflammatory, protects against cancer, skin cancer and atherosclerosis 
Tea (particularly green and white), 
chocolate, grapes, berries, apples 
Drink green tea daily.  serve of these fruits daily. 30gm of good 
quality dark chocolate regularly

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Flavonoid: 
Quercetin 
Anti-allergy, anti-inflammatory, protects against cancer, prostatitis, asthma and bronchitis 
Yellow onions, scallions, kale, 
broccoli, apples, berries, tea 
Red apples eaten with the skin are best – ‘an apple a day’

Tetraterpene: 
Lycopene (a red carotenoid) 
Anti-inflammatory, acts against cell damage 
Tomato (raw, paste, sauce, puree, soup), watermelon, pink 
grapefruit, baked beans 
Tomatoes cooked with skins and some fat 3 times per week. 1/2 cup of these fruits 3 times per week

Isoflavones: 
Daidzein and Genistein 
Relieves menopausal symptoms, inhibits arteriosclerosis, protects prostate from cancer and enlargement, prevents 
osteoporosis 
Soy – beans, tempeh, miso, tofu, soy milk, soy yoghurt 
Soy copes with processing so get your 1/2 cup from cooked, tinned or packaged soy products 3 times per week

Isothiocyanate 
precursors: 
Glucosinolates 
Anti-tumour, anti-cancer, supports liver detoxification pathways 
Bok choy, broccoli, Brussels sprouts, cabbage, cauliflower, horseradish, kale, kohlrabi, mustard, radish, rutabaga, turnip, watercress 
2 serves per day from this list. 
Cook but only ever so lightly – steam or a quick stir-fry

Stilbene: 
Resveratrol 
Anti-inflammatory, antiarteriosclerotic, anti-cancer and anti-aging actions. (These findings not in humans, but the research is promising) 
Grapes, wine, grape juice, peanuts, berries of Vaccinum species, including blueberries, bilberries, cranberries 
Red wine/grape juice – 4 glasses a week. 1 serve per day of any of the berries. 20 peanuts 3 times per week

Tetraterpenes: 
Beta-carotene (orange 
carotenoid) 
Protects against cancer, 
antioxidant, anti-aging, prevents Vitamin A deficiency 
Pumpkin, carrot, sweet potato, spinach, kale, red pepper, 
pawpaw 
1 cup of root  vegetables – cut, stir 
fried and cooked with oil. Fruit is always best raw every day

Lignans: 
Enterdiol 
Protects against breast cancer, promotes ovulation, reduces pre/peri-menopausal symptoms, 
decreases insulin resistance, 
lowers cholesterol 
Linseeds (flax) and sesame seeds 
1 tablespoon of flax oil per day, or add ground flax to any meal. 
Sprinkle sesame seeds or spoon tahini on salads

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