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Phytochemicals, also called past few years it seems like Terpenes (isoprenoids) 植物性營養素﹐也叫植 「馬鈴薯中富含巨量的 •多酚
phytonutrients, are the next everybody is jumping on the •Carotenoids(tetraterpenoids) 物性化合物﹐是健康領 植物性營養素」 7 •酚酸
big step in health. We’ve all phytochemicalbandwagon! • Monoterpenes 域中即將領導風潮的主 •羥基肉桂酸
這些標題描述的都是富
read the headlines: But just what are these • Saponins 要角色。我們都曾經見 •酷醇酵素
含多種植物性營養素的
phytochemicals? Strictly • Lipids 到過這樣的大標題﹕ •芪類化合物
“Lupeol compound in fruits 各種植物。在過去的幾
speaking, phytochemicals
foundtodestroycancertumors 「研究發現﹐水果中的 年中﹐好像人人都在追
are chemicals that are Betalains 萜烯(異戊二稀化合物)包括
intheheadandneckfasterthan 蛇麻醇酯複合物摧毀頭 趕植物性營養素的時尚
producedbyplants.However, •類 胡蘿蔔素(芪類化合
chemotherapy drugs”1 部和頸部惡性腫瘤的速 浪潮﹗但是﹐到底什麼
that explanation has been Organosulfides 物)
度要快於化學治療的藥 是植物性營養素呢﹖嚴
“Phytonutrientsinbroccoliand narrowedtothose“chemicals • Dithiolthiones •單萜類
物。」 1 格地說﹐植物性營養素
soyfoundtopreventspreadof from plants that may affect (isothiocyanates) •皂甙
就是植物中產生的各種
breastcancer,ovariancancer”2 health, but are not essential • Thiosulphonates (allium 「研究發現﹐西蘭花和 •脂質
化學物質。然而﹐這種
nutrients.”8 Also known as compounds) 大豆中的植物性營養素
“ Phytochemicals in red wine 解釋僅局限地指那些
phytonutrients,manyofthese 可以預防乳腺癌和卵巢 甜菜素
mayslowAlzheimer’sdisease”3 “植物中可能會影響健康
plant compounds may have Indoles (glucosinolates) 癌的擴散。」 2
的化學物質﹐但不是指植
“ Green tea chemical shows healthbenefitsthathaveonly 烯丙基硫化物
「紅葡萄酒中的植物性 物中的基礎營養素”8 直
protective effect against recently been scientifically Other organic acids •硫 糖 甘 水 解 物 ( 異 硫
營養素可以降低阿爾茨 到最近﹐許多植物複合
Huntington’s disease”4 validated. However, certain • Oxalic acid 氰酸鹽類)
海默氏病的發展進程」 3 物﹐或稱植物營養素﹐
phytochemicals may prove • Phytic acid (inositol •T hiosulphonates(蒜蔥
“Blueberries, cranberries, 才被科學家證明﹐它們
to be just as essential as beta hexaphosphate) 「綠茶中的化學物質表 素)
strawberriesallcontainpowerful 具有健康的效益。
carotene or calcium as • Tartaric acid 現出預防亨廷頓舞蹈症
phytochemicalsthatfightcancer,research continues. The flavonoids, or 無論如何﹐隨著研究的 引垛(葡萄二酸脂)
的作用」 4
heartdisease,highcholesterol polyphenols, and the 不斷深入﹐某些植物性
and more”5 Phytochemicals fall into 「 藍 莓 ﹑ 小 紅 莓 ﹑ 草 營養素會象胡蘿蔔素或
carotenoids have been most 其它有機酸
several types,9 mainly: 莓中都含有強效的植物 者鈣質一樣﹐被證明是
“Common mint leaf destroys widelystudied,sofar.Someof •草酸
theflavonoidsappeartoactin 性營養素﹐可以抵禦癌 身體健康所必須的基本 •植酸(肌醇六磷酸)
cancer tumors, new Phenolic compounds
amannersimilartothefemale 症 ﹑ 心 臟 病 ﹑ 高 膽 固 醇 要素。 •酒石酸
research reveals”6 • Monophenols
hormoneestrogen.Estrogen- 和其它多種疾病」 5
• Polyphenols
“Potatoes chock full of 植物性營養素分為許多
• Phenolic acids likesubstancesfromsoybeans, 「 最 新 研 究 顯 示 ﹐ 普 通 種﹐ 9 主要有﹕ 至今﹐黃酮類﹑多酚類
phytochemicals”7 • Hydroxycinnamic acids soy products, garbanzo 和胡蘿蔔素類已經被廣
的薄荷葉可以摧毀惡性
These headlines all refer to • Tyrosol esters beans,chickpeas,licoriceand 腫瘤」 6 酚化合物 泛地研究過。某些黃酮
plants high in a variety of • Stilbenoids other plant sources are called •單酚化合物 類具有與女性雌激素類
phytochemicals. Over the phytoestrogens.
Carotenoids from carrots, ellagic acid in grapes, moment. What is known, 似的作用。來自大豆﹑ 大豆中的異黃酮﹐豆類 控制中心(CDC)這些機構
yams, cantaloupe, squash strawberries, raspberries and widely acknowledged 大豆製品﹑埃及豆﹑山 中的皂甙﹐十字花科蔬 制定的﹑廣為認同的以
and apricots appear to and nuts; phthalides and by institutions as the World 藜豆﹑甘草和其它植物 菜中的引垛﹑異硫氰酸 高健康的植物性食品組
be cell protective agents. polyacetylenes in the Health Organization, the 中的類似雌激素一樣的 鹽和硫糖甘水解物﹐葡 成的飲食﹐包括每天平
Xanthophylls, which are also umbelliferousvegetables;and American Cancer Society, 物質被稱作植物性雌激 萄﹑草莓﹑木莓﹑和堅 均食用1½到2杯的水果和
classified as carotenoids, a whole range of flavonoids, and the Centers for Disease 素。 果中的鞣花酸﹐傘形花 2½到3杯的蔬菜–由不同
includeluteinandzeaxanthin, carotenoids and terpenoids Control (CDC), is that a diet 科蔬菜中的苯酞類和多 種類和不同顏色混合的
來自胡蘿蔔﹑蕃薯﹑羅
and are found in spinach, in various plant foods. These high in healthy plant foods 炔類﹐以及各種植物食 植物食品﹐和6盎司的全
馬甜瓜﹑南瓜和杏中的
peasandasparagus.Research beneficial chemicals block that includes, on average, 1½ 品中的黃酮類﹑胡蘿蔔 穀物食品﹐ 11 這將為您的
胡蘿蔔素具有保護細胞
indicates these may also various hormone actions to 2 cups of fruit and 2½ to 3 素和類萜素﹐這些有益 身體提供最廣泛多樣的
的作用。葉黃素類中包
reduce the risk of unchecked and metabolic pathways cupsofvegetablesaday—with 健康的化學物質阻斷了 植物性營養素。
括葉黃素﹑黃質素﹐也
cell growth and promote eye that are associated with the a good mix of different kinds 會引發癌症的各種荷爾
被歸類於胡蘿蔔素中﹐ 我們還知道﹐假如食用
health. Lycopene is another development of cancer.”10 and colors of plant foods— 蒙的活動能力和新陳代
它們主要存在於菠菜﹑ 天然食物﹐您幾乎不可
carotenoidfoundintomatoes, and6ozofwholegrains,11 will 謝的渠道。」 10
Others, such as the more 羽衣甘藍和蕪菁甘藍葉 能會過量攝取任何一種
strawberries and other foods give you the widest variety of
than 60 flavonoids in citrus, 中。研究顯示﹐這些物 另外﹐如柑桔中超過60 植物性營養素﹐這些食
with red pigment. It has been phytochemicalsforyourbody
exhibit anti-inflammatory 質還可以降低生長氾濫 種的黃酮類﹐顯示出 物除了其中的某些會引
found to support a healthy to use.
properties, improve blood 細胞的危險﹐促進眼部 抗炎症的特性﹐可抑制 起過敏以外﹐不會引起
prostate and youthful skin.
viscosity and activate the We also know that it’s 健康。茄紅素是另外一 血栓﹐並激活人體自身 任何副作用。而不幸的
Phytochemicals and Chronic body’s own detoxification practically impossible 種胡蘿蔔素﹐主要存在 的排毒系統。植物性營 是﹐對於那些經過化學
Diseases systems.Phytochemicalsmay to overdose on any 於西紅柿﹑草莓和其它 養素還有助於降低膽固 處理過的植物性營養素
also help promote a healthy phytochemical if you are 各種紅色食品中。研究 醇﹐降低罹患心血管疾 補充劑﹐我們就不能作
Many phytochemicals have
cholesterolprofile,reducethe gettingitthroughtheoriginal 發現它有助於促進前列 病的風險﹐降低老年黃 出與此相同的論斷了。
been shown to provide
riskofcardiovasculardisease, foodsource,andthat—barring 腺的健康﹐保持肌膚的 斑變性症的發病率﹐控 至今為止的研究﹐均不
protection against rampant
lower the incidence of age- allergies—fooddoesn’tcause 青春亮麗。 制動脈粥樣硬化﹐刺激 認同食用被提取出的
cell growth:
relatedmaculardegeneration, side effects. Unfortunately, 免疫反應﹐協助控制血 植物性營養素補充劑﹐
植物性營養素和慢性疾病
“...allyl sulfides in garlic and discourage atherosclerosis, the same cannot be said 糖和血壓。 會和食用新鮮水果﹑蔬
onions; phytates in grains stimulate immune function for chemically-processed 經證實﹐許多植物性營 菜﹑豆類和穀物同樣有
我怎樣知道自己需要哪
and legumes; glucarates in and help normalize blood phytochemicalsupplements. 養素可以抵制氾濫細胞 益健康。 12
些植物性營養素呢﹖
citrus,grainsandsolanaceous sugar and blood Research to date does 的滋生﹐比如﹕
在美國最新的飲食習慣
vegetables;lignansinflaxand pressure levels. not support the idea that 很遺憾﹐至今為止沒有
「...蔥蒜中的硫化丙烯﹐ 調查中發現﹐每11個被
soy beans; isoflavones in soy phytochemicalsupplements 人能解答這樣的問題。
How do I know what 穀物和豆類中的植酸﹐ 訪者中﹐只有1人每天至
beans; saponins in legumes; are as beneficial as eating the 我們所知道的﹐就是由
Phytochemicals I need? 柑桔﹑穀物和茄科蔬菜 少食用3份蔬菜和2份水
indoles, isothiocyanates wholefruits,vegetables,beans, 如世界衛生組織﹑美國
中的葡萄二酸酯﹐亞 果﹔每9個被訪者中就會
and dithiolthione in Unfortunately, no one can andgrainsfromwhichtheyare 癌症協會﹑和美國疾病
麻和大豆中的木酚素﹐ 有1人在被調查的當天完
cruciferous vegetables; answer that question at the extracted.12
InarecentsurveyofAmerican • Drink 100% juice instead of through the lifestyle choices 全未食用任何水果和蔬 薄 餅 ﹑ 松 餅 ﹑ 思 慕 病﹑維護健康的巨大潛
eating habits, it was found coffee or soda. wemake,includingthefoods 菜﹗每3位被訪的美國人 雪﹑甚至奶惜中加入 力 。 我 們 身 體 所 需 要 的
that only 1 in 11 Americans we choose to eat.The science 中﹐會有2位認為每天食 切碎的水果。 植物性營養素就存在於
• Add chopped fruit to
ate at least 3 servings a day of Nutritional Immunology 用2份或者幾份水果和蔬 我們每天所食用的食品
cereal, yogurt, pancakes, •為節省時間﹐購買切
of vegetables and 2 servings has demonstrated the 菜對於健康來說是足夠 中﹐我們的責任是確保
muffins,smoothiesorevena 成塊的新鮮胡蘿蔔﹑
a day of fruit. One in every tremendous potential of 了。 13 調查的結果顯而 我們每日的飲食中包含
milkshake. 芹菜﹑西蘭花﹑白菜
9 surveyed ate no fruit or phytochemicals to keep us 易見地告訴我們﹐健康 了它們。
花和青椒做點心。
vegetable on the day of • Snack on fresh chopped healthy.The phytochemicals 組織的建議性意見並沒
the survey at all! And 2 carrots, celery, broccoli, our body needs are readily 有真正地被人們廣為採 •果 乾和堅果也可作為
out of every 3 Americans cauliflower and peppers— available in today’s food 納﹗ 家中或辦公室中的方
surveyed thought that 2 or which you can purchase supply.It’sourresponsibilityto 便點心。
能夠攝取更多完整性植
fewer servings of fruits and already chopped to makesureweincludethemin
物食品的一些簡單方法 •不 要忘記本草和調味
vegetablesadaywassufficient save time! our diet.
料也含有植物性營養
forgoodhealth.Obviouslythe 增加您食物中植物產品
messageisn’tgettingthrough! • Dried fruit and nuts also 素﹐而且其濃度通常
的含量並不會很困難或
make handy snacks for 都很高。在您烹制的
多花時間。以下是會
Simple Strategies for Eating home or office. 食品中加入它們﹐讓
對您有所幫助的幾點建
More Whole Plant Foods 您的食物更加美味誘
• Don’t forget that herbs 議。 14
人。
Increasingtheamountofplant and spices also contain
•隨 時 備 有 水 果 和 蔬
products you eat should not phytochemicals,andoftenin 請記住﹐健康是一個珍
菜﹐並將它們放置在
bedifficultortimeconsuming. high concentrations. Make 貴的禮物﹐是可以通過
您的視線範圍內。
Here are a few suggestions yourfoodmoreflavorfuland 我們選擇的生活方式–
that might help 14
enticing by including them. •取 消咖啡和軟飲料﹐ 包 括 我 們 所 選 擇 攝 取 的
改喝100%的果汁。 食物–而得到控制的。
• Keep fruits and vegetables Just remember, health is a
營養免疫學向我們展示
(fresh when available) gift—onethatwecancontrol •在您的麥片﹑酸奶﹑
了植物性營養素預防疾
stocked and in sight.
¹Gutierrez, David, Lupeol Compound in Fruits Found to Destroy Cancer Tumors in the Head and Neck Faster Than Chemotherapy 8
hytochemicals. Linus Pauling Institute, Oregon State University, retrieved 1/15/08. http://lpi.oregonstate.edu/infocenter/
P
Drugs. http://www.newstarget.com/z022366.html. December 11, 2007, retrieved 1/15/08. phytochemicals.html.
²Gutierrez, David, Phytonutrients in broccoli and soy found to prevent spread of breast cancer, ovarian cancer. http://www. 9
List of phytochemicals and foods in which they are prominent, Wikipedia, http://en.wikipedia.
newstarget.com/z022154.html. October 24, 1007, retrieved 1/15/08. org/wiki/List_of_phytochemicals_and_foods_they_are_prominent_in last modified 1/13/08. 10
³Kage, Ben, Phytochemicals in red wine may slow Alzheimer’s disease. http://www.newstarget.com/z020576.html. September Winston, J Craig. Phytochemicals: Guardians of Our Health. http://www.andrews.edu/NUFS/phyto.html. Retrieved 1/15/08.
11
28, 2006, retrieved 1/15/08. USDA, My Pyramid. http://www.mypyramid.gov/index.html. 12
4
NewsTarget, Green tea chemical shows protective effect against Huntington’s disease. http://www.newstarget.com/z020375. American Cancer Society. Phytochemicals. Last updated 6/19/07, retrieved 1/15/08. http://www.cancer.org/docroot/ETO/
html. September 9, 2006, retrieved 1/15/08. content/ETO_5_3X_Phytochemicals.asp.
5
Adams, Mike, Blueberries, cranberries, strawberries all contain powerful phytochemicals that fight cancer, heart disease, high
13
Patterson, B, G Block, WF Rosenberger, et al. Fruits and vegetables in the American diet: data from the NHANES II survey.
cholesterol and more. http://www.newstarget.com/z001505.html. July 26, 2004, retrieved 1/15/08. AM J Public Health 1990; 80:1443-49.
6
Adams, Mike, Common mint leaf destroys cancer tumors, new research reveals. http://www.newstarget.com/z001261.html. July
14
Dresbach, Sereana Howard and Amy Rossi. Phytochemicals - Vitamins of the Future? Ohio State University Extension Fact
5, 2004, retrieved 1/15/08. Sheet. Retrieved 1/15/08. http://ohioline.osu.edu/hyg-fact/5000/5050.html.
7
Science Daily, Potatoes Chock full of Phytochemicals. http://www.sciencedaily.com/releases/2007/10/071006085656.htm,
retrieved 1/15/08.