The Clean 14 plan is rich in phytochemicals, naturally occurring plant chemicals that give plant-based foods color, fragrance and flavor. When you ingest phytochemicals, they help your body in completing thousands of biochemical processes, such as stimulating your immune system, blocking substances from becoming carcinogens, decreasing inflammation, and protecting and repairing DNA. Here are common categories of phytochemicals, how they help your body and the foods you’ll find them in.
FLAVONOIDS
May inhibit inflammation and tumor growth, immune strengthening and help form detoxification pathways. FOUND IN: Apples, citrus, coffee, onions, soybeans and tea
CAROTENOIDS
May prevent cancer cell growth, improve immune response and act as an antioxidant. FOUND IN: Broccoli, carrots, cooked tomatoes, leafy greens and sweet potatoes
INDOLES AND GLUCOSINOLATES
May assist with detoxification of carcinogens and reduce production of cancer-related hormones. FOUND IN: Cruciferous vegetables (broccoli, Brussels sprouts, cabbage, cauliflower and kale)
ISOTHIOCYANATES
May assist with detoxification of carcinogens, block tumor growth, and act as an antioxidant. FOUND IN: Cruciferous vegetables (broccoli, Brussels sprouts, cabbage, cauliflower and kale)
POLYPHENOLS
May fight inflammation, prevent cancer formation and act as an antioxidant. FOUND IN: Plums, berries, sweet cherries, green tea, grapes and wine
Written by Tiffani Bachus and Erin Macdonald for Clean Eating Magazine and legally licensed through the Matcha publisher network. Please direct all licensing questions to [email protected].
Summary
Carotenoids, found in foods like broccoli, improve immune response and act as an antioxidant.
Stephanie Collazo, MS, CHC is the founder of Clean Food Mama, to help you get more plants into your diet. She shed 170 lbs by incorporating a whole foods plant-based diet and loves empowering other women to create healthy habits for themselves and their families.
