Guide to nutrients, A to Z: D and E

The following compendium of nutrition terms and food substances demonstrates the complexity of nutrition today, and the wealth of nutrients that play a part in human health. Here are some beginning with the letters D and E.

Daidzein: An isoflavone found in soy foods, daidzein is thought to inhibit the growth of cancer cells and the onset of osteoporosis, and may improve heart health. Daidzein's mild estrogenic attributes may relieve menopausal symptoms as well. See also phytoestrogens. (Phytoestrogens: These compounds exhibit estrogen-like activity and may lower the risk of hormone-related cancers, as well as relieve fibrocystic breasts, osteoarthritis, and symptoms of perimenopause and menopause. The two major classes of phytoestrogens are isoflavones and lignans. Sources: beans, flaxseed, pomegranates, soy foods.)

DHA: An omega-3 fatty acid, DHA (docosahexaenoic acid) is important for all phases of the human life cycle. A major building block of human brain tissue and the primary structural fatty acid in the grey matter of the brain and the retina, DHA is vital for brain and eye health. Studies indicate that DHA may have cardiovascular benefits as well as neurological benefits. Although the body can convert alpha-linolenic acid into DHA, the amount produced is minimal so you are better off getting DHA directly from food. Sources: fatty fish, shellfish.

Diallyl sulfide: A powerful sulfur compound, diallyl sulfide may help to prevent stomach cancer and may also have significant cholesterol-lowering properties. Sources: chives, garlic, leeks, onions, scallions, shallots.Diosmin: A flavonoid found in citrus fruit, diosmin is thought to bolster blood vessels and help prevent certain types of cancer. Sources: citrus fruit, rosemary.Dithiolthiones: These phytochemicals are thought to activate enzymes in the body that detoxify carcinogens. Laboratory studies suggest that dithiolthiones may inhibit the development of tumours of the lung, colon, breast and bladder. Sources: bok choy, broccoli, cabbage, cauliflower.

EGCG: A catechin in green tea, EGCG (epigallocatechin gallate) is part of the polyphenol family. As an antioxidant, EGCG appears to destroy harmful free radicals, and may possess cardioprotective and anticancer attributes.

Ellagic acid: A phenolic compound with potent antioxidant capabilities, ellagic acid is thought to fight cancer by inducing cancer cell death as well as by inhibiting carcinogens such as tobacco smoke or air pollution. Sources: apples, apricots, berries, grapes, pomegranates, walnuts.

EPA: An omega-3 fatty acid, eicosapentaenoic acid (EPA) is linked to cardiovascular and anticancer benefits, and may help improve inflammatory conditions such as rheumatoid arthritis. Although the body can convert alpha-linolenic acid into EPA, the amount produced is minimal so you are better off getting EPA directly from food. Sources: mackerel, sardines, salmon, herring, shellfish.

Ergosterol: Found in mushrooms, ergosterol is converted in the body into vitamin D.

Eritadenine: Preliminary laboratory studies suggest that eritadenine may reduce LDL ("bad") cholesterol. Source: shiitake mushrooms.

Essential fatty acids (EFAs): The building blocks of necessary fats, EFAs must be obtained through food. They are involved in the manufacture of anti-inflammatory compounds, the transmission of nerve impulses, energy metabolism and the promotion of cardiovascular and immune system health. Sources: canola oil, fatty fish, flaxseed oil, sunflower seeds, walnuts, wheat germ.