Phytofluids like green and black teas contain catechins, which may have cancer preventive properties. Resveratrol may protect the heart. Many of these fruits and vegetables are readily available year-round in a fresh, frozen, canned or dehydrated form. The actual phytochemical content of a food depends on several factors including the soil and growing conditions, and how the foods were stored and processed. A discussion of phytochemicals would not be complete without including foods from the soy family.
Soy foods contain isoflavones, which reduce the risk of cancer and heart disease.
Soybean oil and soy sauce do not contain significant amounts of isoflavones due to processing. Other soy products readily available in most grocery stores include tofu, soy milk, soy granules and burgers. Flax seed is rich in the lignans and omega-3 fatty acids. Lignans are phytochemicals with antioxidant and anticancer properties. Flax adds a nutty flavor when substituted for up to one-quarter of the flour in baked goods.