Professional
The Baker’s Dozen
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Food:
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Contains:
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May Help Prevent:
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cruciferous vegetables: broccoli, kale, cauliflower, bok choy, brussels sprouts, cabbage |
isothiocyanates, glucosinolates, crambene, indole-3-carbinol |
cancer (lung, stomach, colorectal, prostate, bladder)
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green tea
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polyphenols, catechins
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cancer (colon, liver, breast, prostate)
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soy foods: tofu, soymilk, soynut butter, edamame
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isoflavones, saponins, phenolic acids, phytic acids, phytosterols, protein kinase inhibitors |
cancer (breast, prostate)
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tomatoes
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vitamin C, beta carotene, lycopene |
cancer (prostate), heart disease
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onions, garlic, scallions, leeks, chives
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allium compounds
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cancer (stomach, prostate, endometrial), heart disease
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berries
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ellagic acid, phenolic compounds
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cancer
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orange vegetables & fruits: carrots, sweet potatoes, papaya, cantaloupe |
beta carotene
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cancer
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citrus fruits
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monoterpenes, vitamin C
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cancer
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nuts
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ellagic acid, omega-3 fatty acids
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cancer, heart disease
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greens: spinach, kale, romaine, collard greens, chicory, chard |
lutein, fiber, folate
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cancer (liver, ovarian, colon, prostate)
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legumes: lentils, peas
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saponins, protease inhibitors, phytic acid, dietary fiber
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cancer (colorectal)
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whole grains: brown rice, oatmeal, whole grain breads, pasta |
fiber, phenols, lignans, antioxidants, phytoestrogens, saponins |
cancer
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watermelon
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vitamin C, beta carotene, lycopene |
cancer (prostate), heart disease |
(adapted from Klotzbach, K. (1999). Phytochemicals and functional foods: Superfoods for optimal health)
