MIRACLE CHART

COURTESY OF BETTER HOMES AND GARDENS

Miracle Food Chart

PHYTOCHEMICAL SOURCES POTENTIAL HEALTH BENEFIT

Allylic sulfides Garlic, chives, leeks, onions, Detoxifies; offers cancer resistance;

shallots antiviral properties

Beta-carotene Apricots, carrots, squash, peaches Enhances immunity;

helps prevent cataracts; slows cancer progression

Catechins Green and black teas, chocolate Prevents cancer

Diadzein Soybeans, tofu Prevents estrogen from binding to receptors; has anticancer potential

Ellagic acid Blackberries, cranberries, grapes, Provides antioxidants
strawberries, walnuts

Genestein Tofu, soy milk, soy beans Inhibits tumor growth; protects against
heart disease

Isothiocyanates Cruciferous vegetables Reduces risk of cancer
(broccoli, kale, cabbage, cauliflower)

Lutein Spinach, collard greens, kale Protects against age-related eye disease;
decreases risk of lung disease

Lycopene Tomatoes, kiwifruit Reduces risk of prostate cancer

Monoterpenes Orange and citrus oils, kale Slows growth of cancer cells

Omega-3 fatty acids Fish oil (mackerel, salmon, trout) Reduces risk of heart disease

Proanthocyanidins Cranberries, cranberry products, Improves urinary track health; reduces risk cocoa, chocolate of cardiovascular disease

Resveratrol Grapes, red wine, peanuts Lowers blood pressure and risk of heart
disease

Saponins Soybeans, soy foods Helps to lower LDL cholesterol, controls
blood sugars, and prevents cancer

Zeaxanthin Arugula, collards, horseradish, Provides antioxidants; boosts immune yellow corn, mustard, sorrel function

Note: This table is not all encompassing. Researchers continue to identify potentially beneficial components in food at a rapid rate.