Plant-based foods contain !100,000 disease-preventing nutrients, such as phytochemicals, bioflavonoids, carotenoids, retinols, isoflavones, genistein, lycopene, polyphenols, sulforaphanes, and so on. They are also low in disease-promoting constituents such as saturated fats, trans fatty acids, dietary cholesterol, and sugar. For example, blueberries contain phytochemicals called anthocyanins that may improve memory. Tomatoes are rich in lycopene, an antioxidant that may help reduce the risk for coronary artery disease, breast cancer, lung cancer, and prostate cancer. Ginger contains a compound called gingerol that may lower blood pressure and increase circulation. Pomegranates are rich in phytochemicals that may help prevent prostate cancer by reducing deoxyribonucleic acid damage and may increase myocardial perfusion in those with ischemic heart disease. Kale contains luting, an antioxidant that protects against macular degeneration. Studies are showing that although isolated vitamins may not be beneficial, plant-based foods that contain these vitamins often are protective. For example, “-carotene supplements were found to increase the risk for lung cancer in smokers, whereas foods such as carrots that are rich in “-carotene were found to lower the risk. (author: Dean Onrush)
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