Phytochemicals are natural bioaciive compounds found in plant foods that work with nutrients and dietary fiber to protect our health. Phyto is a Greek word that means plant and phytochemicals are usually related to plant pigment and bioactive components. Fruits and vegetables that have bright colors-yellow, orange, red, green, blue, and purple-generally contain the most number of phytochemicals and the most of nutrients. Lycopene, for example, is a phytochemical found in tomatoes and pink grapefruits. Beta carotene is a pigment found in squash, carrots and green lea1 vegetables. Isoestrogens are found in soy products.

Dietary fiber is the part of food that resists digestion. Fibers are found only in plant foods such as whole grains, fruits, vegetables, legumes, seeds, nuts, etc. They can be divided into two categories: insoluble and soluble. Insoluble fiber is a coarse material that does not dissolve in water. It is called roughage. It helps prevent constipation, intestinal disorders and cancer. Rich sources of insoluble dietary fiber are bran (the outer covering of corn, oat, rice and wheat), whole grains (corn, barley, rice, wheat, oat and other cereals) and edible skins of fruits and vegetables. Soluble fiber is made up of sticky substances like gums and gels and dissolves in water. It helps lower blood cholesterol. It also aids in better nutrient absorption. Rich sources of soluble dietary fiber are rolled oats, barley, rye, dry beans and legumes, apples, oranges, peaches, plums, grapes, carrots, cabbage, okra, prunes, citrus fruits, and flour made from coconut residue (sapal).