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The thousands of different types of phytochemcials can be categorized under various families. Table 2. provides these families as well as the specific phytochemicals, the proposed mechanism for health, and dietary sources. Of particular importance, is the action of some phytochemicals as antioxidants. The best known antioxidants are vitamins C, E, and beta carotene, found mainly in fruits and vegetables. But there are thousands of phytochemicals which also have antioxidant capabilities. Emerging scientific evidence has shown that the flavonoids from the polyphenol category, have antioxidant powers greater than those of vitamins C, E, and beta-carotene. An antioxidant helps prevent or delay the oxidative damage to the body, cells and tissues which are a result of free radicals. Scientists believe that free radical damage is an important stage which contributes to diseases like heart disease, cancer, and premature aging. Free radicals are natural by-products of metabolism and are also formed in the body in response to smoking, air pollution, and excessive exposure to sunlight. One of the most damaging free radicals is the unstable, highly reactive form of oxygen which attacks cells, genes, and tissues in a rapid chain reaction sequence. The antioxidants stabilize the free radical and stop the damaging chain reaction. The medical research continues to emphasize that there is no single magical phytochemical but that there is a synergistic or "team effort" to their medicinal value. Mother Nature has packaged these compounds and other nutrients within the whole foods to co-exist in a balanced relationship. It is questionable whether the protective benefits are possible when one phytochemical is isolated such as in a supplement. What we do know, eating whole and seasonal foods gives us hundreds of optimal phytochemicals. Cooking with bitter greens, such as those in found in chard, kale, broccoli rabe, and other greens is a traditional dish of the Mediterranean cuisine. Many of these greens are braised, incorporated into pies, and combined with various pastas. Yet, one must admit that when prepared properly, there is no bitter flavor, just a mellow hint of the greens characteristic flavors. Bitter flavors, which are characteristic of the phytochemicals from the flavonoid family, can be masked without being removed. Minimizing the bitter flavors are achieved by preparing the greens with the proper combinations of olive oil, ripe olives, acid, such as lemon juice or vinegar, a dash of salt, and even a bit of red pepper. Cheeses such as feta, goat, or parmesan can also be used to add additional flavor. The combination of these ingredients has been done for hundreds of years in the Mediterranean. Interestingly, the phyto-power of the flavonoids are boosted in the company of these ingredients, primarily from the olive oil. But let us not forget the joy of eating. It is one of life's greatest pleasures. Today, we can say that what, when, and how we eat is as important for our health as it is for enjoyment.
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common. They are based on large amounts of plants, that is,
against
cardiovascular disease, several common cancers, premature
aging, and other chronic diseases. They are also responsible
for many of the distinguishing characteristics of different
plants. For example, the bright colors of yellow, red, orange,
and green seen in tomatoes, peppers, and leafy vegetables.
The particular flavors, of bitter and astringent we experience
in eating certain greens, olives, and persimmons. 
