May 30, 2013 by  
Filed under Health Blog

A large amount of research that has been conducted on the health benefits of fruit and vegetables has shown that the foods with the highest levels of phenolic compounds (phenolic acids, flavonoids, stilbenes, coumarins, and tannins) offered the most protection from chronic diseases, such as cancer and cardiovascular disease.

The following research found that “Among the 11 common fruits consumed in the United States, cranberry has the highest total phenolic content, followed by apple, red grape, strawberry, pineapple, banana, peach, lemon, orange, pear, and grapefruit (1). Among the 10 common vegetables consumed in the United States, broccoli possesses the highest total phenolic content, followed by spinach, yellow onion, red pepper, carrot, cabbage, potato, lettuce, celery, and cucumber (2). It is estimated that flavonoids account for approximately two-thirds of the phenolics in our diet and the remaining one-third are from phenolic acids” (Liu 2004).

This confirms that the more variety of fruit and vegetables we consume on a regular basis, the less chance we have of developing chronic diseases. While fresh, organic food consumption is ideal, high-quality antioxidant supplementation to complement the daily diet may also help reduce disease risk.

Yours In Great Health,
Sar Rooney BHSc., ND., DC., DASc., GDSc. (Hons), MATMS, MNHAA, MHATO
Naturopathic Medicine Practitioner, Lecturer, Researcher

Earth Medicine TM
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Source: Liu RH. Potential Synergy of Phytochemicals in Cancer Prevention: Mechanism of Action. J. Nutr. December 1, 2004 vol. 134 no. 12 3479S-3485S.

1. Sun, J., Chu, Y.-F., Wu, X. & Liu, R. H. (2002) Antioxidant and antiproliferative activities of fruits. J. Agric. Food Chem. 50:7449-7454.
2. Chu, Y.-F., Sun, J., Wu, X. & Liu, R. H. (2002) Antioxidant and antiproliferative activities of vegetables. J. Agric. Food Chem. 50:6910-6916.

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