Five Phytochemicals that Activate Apoptosis
Apoptosis is the process of programmed cell death by which mutated cells are eliminated. It plays a crucial role in regards to cancer and may be blocked in cancer cells. If you are wanting to be more proactive with your health, you may be wondering if there is anything you can do to help activate apoptosis. The answer can be found in the wonderful world of phytochemicals.
Phytochemicals are compounds produced by plants (“phyto” means “plant”). When you eat plant foods, you are consuming phytochemicals. There are more than 4,000 phytochemicals that have been identified, but only approximately 150 have been studied in-depth.
Photo Credit: www.researchgate.netLet’s look at five phytochemicals that have been shown to activate apoptosis and how you can reap their health benefits.
CURCUMIN
Curcumin is a curcuminoid found primarily in turmeric. It’s responsible for turmeric’s bright orange color. It has been shown to reduce oxidative stress and inflammation, promote apoptosis, and induce autophagy (“self-eating”).2 Some simple ways to add curcumin into your daily diet are by sprinkling turmeric over roasted vegetables, adding it to brown rice once cooked, or adding ¼ tsp. to a smoothie. Turmeric makes a great addition to a tofu scramble.
Check out this link to watch how to make a tofu scramble: Easy Tofu Scramble Vegan Breakfast
Anthocyanins
Anthocyanins are found in dark-colored plants such as blackberries, blueberries, strawberries, black elderberries, aronia berries, black plums, pomegranates, and purple corn. They are anti-oxidative and anti-inflammatory, and research suggests that these phytochemicals can modulate autophagy and apoptosis signaling pathways. A wonderful way to incorporate anthocyanins into your life is by eating Okinawan sweet potatoes. These brilliant purple sweet potatoes are native to the Ryukyu Islands in Southern Japan.
Photo Credit: www.researchgate.netQuercetin
Quercetin is a flavonoid found in onions, apples, cherries, berries, citrus fruits, asparagus, broccoli, kale, parsley, and sage. It has been associated with a decreased risk of different types of cancer, including breast, lung, nasopharyngeal, kidney, colorectal, prostate, pancreatic and ovarian cancers. Try sliced red onions (also known as purple onions) in your next vegetable stir fry or top your fresh green salad with them. A fresh fruit salad consisting of citrus fruits, diced apples, halved cherries, and a handful of berries is another healthy option to pack quercetin into your routine.
Lycopene
Lycopene is a bright red carotene found in tomatoes, watermelon, red carrots, red bell peppers, papaya, red guava, plums, pink grapefruit, and blood oranges. This phytochemical can prevent cancer by regulating signal transduction, arresting the cell cycle, and inducing apoptosis.
A delicious way to get more lycopene in your diet is by making this Frosted Watermelon Rosemary Slushy.
Photo Credit: celllabs2u.comCATECHINS
Catechins are polyphenols found in tea, berries, cocoa beans, legumes, and nuts. One specific catechin found in green tea is epigallocatechin gallate (EGCG). This phytochemical superstar helps stop tumor production, invasion, and metastasis. Studies have shown that drinking three cups of green tea a day can reduce breast cancer by as much as 50%. When purchasing green tea look for organic, fair-trade companies. You can also try matcha green tea, which has 137 times more concentration of EGCG than regular green tea.Check out this link for an in-depth and very resourceful article about matcha and how to make a plant-based matcha latte: Making Matcha at Home
Eating the rainbow has a whole new meaning when you realize that each vibrant color in fruits, vegetables, grains, legumes, beans, and seeds is all thanks to the phytochemicals that make up each plant food. The next time you go to the grocery store keep an eye out for the brightly colored produce and be willing to try something new! Perhaps it will be a pink grapefruit, red guava, or Okinawan sweet potatoes. If you aren’t able to find the potatoes in your regular grocery store, check out your nearest Asian market, as they usually have them. Make sure you remember to check out the spice aisle and grab some organic turmeric for your roasted vegetables, rice, smoothies, and tofu scrambles.
REFERENCES:
Phytochemistry of medicinal plants: Mamta, Saxena et. al.; Journal of Pharmacognosy and Phytochemistry, Vol. 1, Issue 6, 2013. https://www.phytojournal.com/archives/2013.v1.i6.83/phytochemistry-of-medicinal-plants
Curcumin induces apoptosis in breast cancer cells and inhibits tumor growth in vitro and in vivo: Lv, ZD et al.; International Journal of Clinical and Experimental Pathology, 7(6), 2818–2824, 2014. www.ncbi.nlm.nih.gov/pmc/articles/PMC4097278/
The Antiaging activities of phytochemicals in dark-colored plant foods: Involvement of the autophagy- and apoptosis-associated pathways: Luo, M. et al.; International Journal of Molecular Sciences, 23(19), 11038, 2022. https://doi.org/10.3390/ijms231911038
Quercetin: a natural compound for ovarian cancer treatment: Shafabakhsh, R., & Asemi, Z; Journal of Ovarian Research, 12(1), 55, 2019. https://doi.org/10.1186/s13048-019-0530-4
Cell cycle arrest and induction of apoptosis by lycopene in LNCaP human prostate cancer cells: Hwang, E. S., & Bowen, P. E. Journal of Medicinal Food, 7(3), 284–289, 2004 https://doi.org/10.1089/jmf.2004.7.284
Regular consumption of green tea and the risk of breast cancer recurrence: follow-up study from the Hospital-based Epidemiologic Research Program at Aichi Cancer Center (HERPACC), Japan. Inoue, M., Tajima, et al.; Cancer Letters, 167(2), 175–182, 2001. https://doi.org/10.1016/s0304-3835(01)00486-4
Determination of catechins in matcha green tea by micellar electrokinetic chromatography: Weiss, D. J., et al.; Journal of Chromatography. A, 1011(1-2), 173–180, 2003. https://doi.org/10.1016/s0021-9673(03)01133-6
WRITTEN BY: ALICIA RANSLOW
Alicia Ranslow was born on December 16, 1975, in Washington State. She grew up in the Pacific Northwest before moving to Maui, Hawaii, in 2000. She lived in Maui for nine amazing years before relocating to Northern Colorado. Colorado would be home for the next seven years before moving back to the Pacific Northwest. She’s been married for 25 years and has four adult children whom she homeschooled for 20 years. In 2021, at the age of 45, Alicia was diagnosed with invasive ductal carcinoma. After undergoing a double mastectomy, she radically changed her lifestyle to include a whole-food, plant-based diet. She is passionate about plant-based nutrition and teaching others how they can not only live, but thrive on plants. She has every intention of hiking mountains, kayaking lakes, and exploring tropical beaches with her grandchildren and the rest of her family until she’s at least 100.
