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Choose 5 plant-rich food types to include in your diet for health benefits.

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Coffee is regularly mentioned for its health benefits and disadvantages.

A finding containing a few cups of coffee daily was associated with a lower risk of death due to any cause.

Coffee drinkers had a lower risk of heart disease, type 2 diabetes, liver disease, depression, Alzheimer’s disease, Parkinson’s disease and prostate, endometrial, liver and skin cancers.

Although, review found also linked to pregnancy and fracture risk of older women, even after results were adjusted for possible confusing factors such as smoking.

Some of the positive effects of coffee have been attributed to foods called «. But if you’re not a coffee drinker, don’t worry : you can find phytonutrients in other foods too.

ou, chemicals which plants produce help them grow well.

They can help catch predators or help eradicate pathogens.

Research also sheds light on their potential benefit to human health.

When we digest and absorb foods and beverages that are rich in phytonutrients, these compounds become active in our biochemical pathways that affect our health and whether we develop the disease.

Scientists identify certain plants which include nuts, beans, seeds, vegetables, fruits and grains.

Increasing interest in Disease Prevention and treatment is pursuing research.

Two of the phytonutrients that in coffee beans are caffeine and chlorogenic acid.

A LOT of these crops can also be found in fruits, vegetables, herbs and spices.

Caffeic acid is found in dates, prunes, olives, potatoes, sunflower meal, cinnamon, cumin, nutmeg, ginger, star anise, spearmint, caraway, thyme, oregano, rosemary.

Chlorogenic acid is found in prunes, blueberries, apples, pears, peaches, globe artichoke, potatoes, sunflower seed, spearmint, sage and oregano

Most of the research on caffeic acid and chlorogenic acid was performed in laboratory experiments so the results cannot be applied directly to humans.

Laboratory studies have also found that these compounds contribute to the development of chronic illnesses, including cancer.

They could prevent cancer development by neutralizing substances that damage cell walls and by converting potent cancer-causing substances into less toxic compounds.

Further, in mice studies, catechin acid and chlorogenic acid are found after consumption.

These results suggest a mechanism for reducing the risk of developing type 2 diabetes, though research beyond laboratory studies is needed before we can reach any conclusions.

Coffee is a source of phytonutrients – but it’s not the only source.

Among other phytonutrients are and.

Quercetin compounds contain some of their colors from flowers, vegetables and fruits.

Quercetin helps plants and regulates the hormones that affect their growth and development.

Food sources include garlic, cranberries, buckwheat, prunes, broad beans, plums, apples, red and brown onions, shallots, blackberries, raspberries, strawberries, broccoli, red lettuce, red wine, green beans, zucchini, oregano, azure and capers.

While most studies on quercetin have been similar in cells or animals and not humans, they have shown quarcetin.

Quercetin changes the way cancer cells develop, grow and spread.

Therefore, more research is warranted on quercetin as a possible therapeutic agent for cancer.

Quercetin products have been studied in humans for their effects on blood pressure.

The systolic and diastolic blood pressures were significantly reduced among patients bringing quercetin.

Glucosinolates lend them their lustrous nature to certain plants.

They are found in broccoli, cabbage, Brussels sprouts, cauliflower, Daikon radish, kale, wasabi, bok Choi, kabatta, radish, turnsip, watercress, and mustard greens.

Processor, food is more forcibly kept without steaming than boiling or blanching.

The bioactivity of is likely to have developed as part of the defense systems of plants against disease and insect parasites.

Laboratory studies in cells, mice and rats have demonstrated that glucosinolates are exerted as well as being by.

More research is needed to assess whether glucosinolates could be used to enhance the effectiveness of current cancer therapies.

Radishes are one of the plant foods that contain glucosinolates.

While research progresses to determine how phytonutrients could prevent disease and improve health and well-being, consuming a variety of nutrient-rich foods is part of having a balanced diet.

This 5 food types contain phytonutrients :

The Conversation.

Here are some ideas to include more of these foods in your meals and snack bowls :

This article was first published by the University of Newcastle.

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