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Dietary Phytochemicals
Researchers in Japan found that phytonutrients in such plant foods as fruits, vegetables, tea leaves, and beans can block the effects of dioxins in vitro. The only catch was that these phytonutrient effects lasted only a few hours, meaning you may have to keep eating healthy foods, meal after meal.[3] Other than blocking toxins, phytonutrients have been studied widely for their potential health benefits, for example, including anti-cancer effects.
Phytochemicals
Phytochemicals under research can be classified into major categories, such as carotenoids and polyphenols, which include phenolic acids, flavonoids, and stilbenes/lignans. Flavonoids can be further divided into groups based on their similar chemical structure, such as anthocyanins, flavones, flavanones, and isoflavones, and flavanols. Flavanols further are classified as catechins, epicatechins, and proanthocyanidins.
Classification of Phytochemicals
Figure 1. Classification of Phytochemicals
Flavonoids in Cancer Metastasis
In [9], it reports the anti-cancer effects of flavonoids, which target all phases of carcinogenesis including metastatic progression by:
Regulating key signaling pathways involved in the migration and invasion of cancer cells and metastatic progression
Modulating the expression of genes associated with the progression of cancer
Improving inflammatory status
Which is a part of the complex process involved in the development of metastasis
Improving the anti-cancer effectiveness of conventional chemotherapeutic agents
Figure 2. Flavonoids exert potent anti-cancer effects targeting key steps of metastatic progression in in vitro and in vivo preclinical cancer studies (Source:[9])
How to Get More Dietary Phytochemicals Into Your Diet
To naturally increase the flavonoids in your diet, consider eating more of the following foods:[4-7]
Onions, apples, kale, broccoli, garbanzo beans, almonds, turnip greens, sweet potatoes, quinoa
Flavan-3-ols (sometimes referred to as flavanols):
Apples, tea (including black, green, white and oolong), blueberries, peaches, pears, strawberries, cocoa
Flavones:
Parsley, bell peppers, celery, apples, oranges, watermelon, chili peppers, cantaloupe, thyme
Flavonones:
Oranges, grapefruit, lemons, tomatoes
Anthocyanins:
Strawberries, cherries, red cabbage, cranberries, plums, raspberries, blueberries, bilberries, black currants, purple grapes, purple potatoes
Garlic, apples, plums, red grapes, citrus fruit, dark cherries and dark berries such as blueberries, blackberries and bilberries, capers, olive oil. Small amounts also found in parsley, sage, elder flower, gingko biloba and St. John's Wort
Celery, parsley, thyme, basil, oregano, cilantro, chamomile, broccoli, leeks
Epicatechin:
Cocoa, dark chocolate, apples, black grapes, blackberries, black tea, cherries
To naturally increase the organosulfur compounds in your diet, consider eating more of the following foods:[8]
Isothiocyanate
Allylic sulfur compounds
Garlic, onions, shallots, leeks
References
Potential Synergy of Phytochemicals in Cancer Prevention: Mechanism of Action
Liskova A, Koklesova L, Samec M, Smejkal K, Samuel SM, Varghese E, Abotaleb M, Biringer K, Kudela E, Danko J, Shakibaei M, Kwon TK, Büsselberg D, Kubatka P. Flavonoids in cancer metastasis. Cancers. 2020;12:1498. doi: 10.3390/cancers12061498.