(aka Phytochemistry, and Antioxidants)

Phytochemistry comes from the Greek word phyto- which means ‘plant’. So, Phytochemistry is “Plant Chemistry”. Phytochemistry is the wonderous and magical micronutrients hidden unseen cradled in the fiber of the greens, grains, fruits, nuts, and seeds we eat. These Phytochemicals are the key to the health engendering and healing properties we seek. These special friends hiding in the fiber of plants are the nutritional foundation of the program written for you by Doctor John.

Here is a list of a few of the healing Phytosterols, Phytochemicals, and Phenolic compounds found in our plants:

Magical Chemistry:

Lycopene: Lycopene is found in the red pigment of grapefruit and watermelon; and it is the primary carotenoid in Tomatoes. Lycopene is associated with reduced heart disease, autoimmune disease, and skin cancer. It also appears to reduce all cause- mortality [death]. Cooking Tomatoes increases their Lycopene content significantly! So eat them cooked (think pasta sauce) or lightly microwave tomatoes before placing on your ‘Giant Salad’.

Sulforaphane: The powerful antioxidant in our Cruciferous Vegetables (as in Broccoli, Kale, Brussel Sprouts, Red Cabbage, and Arugula). The Myrosinase enzyme facilitates the reaction producing Sulforaphane. It is partially lost in cooking. You can ‘add back’ the enzyme Myrosinase by combining cooked Cruciferous vegies with a little raw Arugula, Kale, Red Cabbage, or Mustard Greens.

Isothiocyanates:  Myrosinase  in Cruciferous Vegetables (CVs) comes in contact with Glucosinolate compounds when CVs are chopped, blended, or chewed. This produces potent anti- cancer Isothiocyanates. This is why Dr. John recommends we eat CVs like Broccoli, Red Cabbage, Arugula, and Bok Choi every day! Note: Cruciferous vegetables also suppress TOR a notorious cancer promoter (see Curcumin)

Flavonoids (polyphenolic compounds): These are predominant in oranges, lemons, grapefruits, green tea, berries, and apples. Flavonoids found in Berries, Cherries and Pomegranates are anti-inflammatory compounds which may decrease heart disease, prevent many cancers, and protect you from diabetes.

Gamma Oryzanol: Antioxidant found in Brown Rice lost in the production of White Rice.

Nitric Oxide (NitrOx): NitrOx promotes blood flow by making arteries pliable and able to dilate. It therefore relieves symptoms of heart disease and ED [Erectile Dysfunction]. NitrOx improves athletic performance, lowers blood pressure; and it is thought to improve cognition (brain function). Pant foods that raise the level of NitrOx include: Beets, Leafy Greens, Nuts and Seeds. Citrus fruit with Vitamin C increases absorption of Nitrates which are converted to NitrOx.

Carotenoids: You can almost see the carotenoid antioxidants by the red, orange, yellow and green pigments that you see as you look at the vegetables that contain them. Tomatoes, carrots, apricots, leafy greens and sweets potato are among the vegetables and tubers high in carotenoids. They are potent antioxidants; and some are converted to Vitamin A- important for vision and normal growth. People who consume Carotenoids experience lower rates of a number of cancers including lung and prostate.

Anthocyanins: All the reddish fruits and vegetables contain this phytochemical pigment including Blueberries, Radicchio, Red Grapes, and Eggplant. Black and Red Rice also contain these potent antioxidants.

Alliinase: In Onions, Scallions, and Garlic– Anti-inflammatory with probable anti- cancer properties.

Lutein and Zeaxanthin: These special carotenoids are abundant in Kale, Spinach, Swiss Chard and in other green leafy vegies. They are generating a lot of attention. L & Z appear to have a significant role in enhancing and preserving cognitive powers (brain function) and help prevent Alzheimer’s! L & Z eliminate free radicals (oxidative products); and they decrease the risk of macular degeneration and cataract formation.

Chlorogenic Acid: Coffee and Tea antioxidant. The antioxidant effect may be diminished by adding cow’s milk by casein protein binding).

Quercetin: Found in Apples, Berries, Red Wine, Green Vegetables, and Onions are Heart and Cancer protective.

Selenium: In whole grain, in nuts (particularly Brazil Nuts) and legumes. It is important for reproduction, the Thyroid, and in blocking free radicals which cause oxidative damage to DNA.

Anti- angiogenic factors and Aromatase Inhibitors– They may be the reason cooked mushrooms and soy reduce your risk of Breast Cancer in clinical studies.

Lignans: Lignans in Green Vegetables and Seeds lower the Glycemic Index in whole foods. High Glycemic foods, like sugar and white flower, cause blood sugar to rapidly bounce and insulin to spike after eating. Flaxseed is the highest source of plant Lignans. They are also high in Chia seed, Broccoli, and Kale (cruciferous)  vegetation. These lignans are increasingly been shown to decrease cancer risk particularly in breast and prostate cancer.

Lectins and the “The Plant Paradox”: Lectins are a class of proteins which bind carbohydrates. They are ubiquitous in beans, greens, and tomatoes. The healthiest cultures on the planet in rural China, Africa to Guam- cultures with little heart disease, stroke, or breast cancer- eat a copious amount of these nutritional wonders.  The only ‘Paradox’ is in the bad science propelling a recent author to ignorantly impugn Lectins as a modern dietary scourge. The toxic lignin found in beans is completely eliminated during cooking. We do not eat raw beans! However, if we were to avoid Lectins we would be left with a predominantly animal meat and fat diet. Our western epidemic of Obesity and Heat Disease would undoubtedly intensify perversely.

Ellagic Acid: Found in Berries (like Blackberries, Strawberries, Raspberries, and Pomegranate) and Walnuts. Ellagic Acid’s anticancer activity is mediated by immune system activation. Lengthening telomeres [end projections of our chromosomes] increases longevity.

Curcumin in Turmeric: “It’s the yellow color😊! Curcumin displays potent antioxidant activity. It suppresses TOR, acting as a potent Sirtuin down-regulator. Sirtuins are necessary to prevent chronic inflammation found in Heart Disease, Stroke, Osteoporosis, Kidney Disease, and other chronic diseases. Dr. John recommends Turmeric every day.

Genistein: It is a plant Isoflavone antioxidant found in Soy, Currents, and Raisins. It behaves as an anti-inflammatory; and, it may help ameliorate heart disease, as well as breast and other cancers.

Resveratrol: A dark purple pigment and mild antioxidant in Blueberries and Grapes. It is also found in Pistachios, and in Dark Chocolate

Butyrate: Is an anti-inflammatory agent [a SCFA] produced by Bifidobacterium, Lachnospiraceae and other gut bacteria in a healthy microbiome. The good gut bacteria require an environment rich in plant fiber and minimal to no animal products. Plant-Based people with high butyrate have lower rates of colon cancer, diabetes, and heart disease.

Conclusion: Micronutrient Phytochemicals number in the thousands. The abbreviated list Dr. John has provided to you is miniscule. We are just beginning to sort out Phytochemicals, and to understand their life sustaining properties. These Phytochemicals and micronutrients help stabilize our immune system and our cell membranes. They aid in nerve conduction, and cardiac function. They are essential in helping us fight infection. They help prevent cancer; and they aid in the prevention of Type 2 Diabetes. These micronutrients act as antioxidants, thereby decreasing inflammation, free radical formation and genetic damage in our cells. These Phytochemicals do not act alone. They are synergistic- they need all of their friends to make our bodies strong. You need more than an individual instrument to play a symphony. It takes an entire orchestra!

This magical plant- sourced chemistry works best when ingested from fiber rich whole plants; but not well when taken as isolated supplements. Eat a rainbow of green, red, yellow, and orange plants, fruits, nuts, and seeds! Dr John

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