Whole Foods ProductionNS430

Nazia Sadat

RD, LDN, MS, MPH

Seminar 4

Fruits/Phytochemicals

Today’s Agenda

Today we will be covering these topics:PhytochemicalsFruits

Phytochemicals

PhytochemicalsPhytochemicals – a chemical synthesized from plants

“phyto” is the Greek word for plant

Phytochemicals were produced by plants in order to help maintain their growth and to protect themAnimals consumed these phytochemicals and were able to

maintain their growth and be protected from damage

Multiple studies have found that many phytochemicals exert buffering action at one or more stages of cancer development

They also prevent formation of carcinogens, scavenge and quench free radicals, reduce certain damage to DNA, etc.

More about PhytochemicalsIt is estimated that >5000 individual phytochemicals

have been identifiedBut a large % still remain unknown

Why phytochemicals help prevent cancer?We are constantly exposed to oxidative damage in our

everyday lifeWe need a balance of oxidation versus antioxidants to

remain healthyBest way is to obtain antioxidants through whole foods like

fruits, vegetables and whole grains

What are free radicals?

Free Radicals and Antioxidants

During normal metabolism, oxygen can from damaging byproducts called “free radicals”

Free radicals are also present in the environment

Why are free radicals bad?Free radicals are molecules with an odd number of

electrons which makes then very unstable. They are highly reactive and if not quenches can cause

damage in the body

How are free radicals quenched?When they combine with another unpaired electron

If free radicals are not quenches, in the long run they can cause enough damage to lean to heart disease, cancer, etc.

Common PhytochemicalsPhenolics:

Products of metabolism in plants that provide essential functions (reproduction, defense)

High in cranberries and broccoli

Flavonoids:More than 4000 identifiedMany different subgroups

Carotenoids:Natures most widespread pigmentsReceived much needed attention due to their provitamin

and antioxidant rolesCarotenoids react with free radicals

Common PhytochemicalsPhenolic compounds or Polyphenol

Flavonoids Anthocyanins, anthocynidins, isoflavonoids, flavonols, flavones – found in vegetables, fruits, green tea, soybeans……

Phenolic acids: ferulic acid, caffeic acid, coumaric acid, ellagic acid and gallic acid --- found in whole grains, berries, cherries…

Tannins: Catechins ---found in lentils, beans, tea, grape, wine...

TerpenesCarotenoids: beta-carotene, alpha carotene, cryptoxanthin,

zeaxantin, licopene, lutein ---- They give the color orange: carrots, peaches, mangos, but can also be found in leafy greens.

Limonoids: limonin, nomilin, d limonine--- found in citrus fruits

Sulfur containing chemicalOrganosulfur compounds: Allicin in garlicIsothiocyanates: Sulforaphane in cruciferous vegetables

Fruits

FruitsIt is important to remember that fruits and vegetables are

NOT equalThe main emphasis should be on vegetable consumption It is very easy to overindulge in sweet fruits

Advise is very vague as fruits and veggies are put into a single category

It is important to remember that not all fruits are equal and fruits juice DOES NOT equate to fruit servings

Fruits are great as in between meal snacks and are convenient to use as an on the go food

Question

Why are fruit juices not the best

recommendation for substitution of fruits?

Benefits of FruitsAlong with vitamins, minerals and trace minerals – fruits

have been found to contain beneficial phytochemicalsCarotenoidsFlavonoidsPhenolsEllagic acidResveratrol

Benefits against free radicalsWork better than phytochemicals from supplements

Common FruitsBerries: anthocyanins

Cranberries: bioflavonoid, anthocyanins, procyanins, phenolic acids

Raspberries: Ellagic acid, anthocyanins, flavovol

Apple: flavonoid quercetin, fiber

Banana: potassium, fiber

Cherries: anthocyanins

Citrus fruits: flavonoids

Grapes: Ellagic acid

Melons: Caretenoids, lycopene

Pomegranates: Ellagic acid, flavonoids, polyphenols

Dried FruitsPortability makes them an ideal snack

Be careful on portion sizes due to high sugar content

RaisinsFlavonoids: catechin and quercetinPrunes: inhibits growth of major bacteria

Buying and Storing FruitsSome fruits are available year round

Bananas, apples

Others are seasonalPeaches, cherries

Factors to consider when buying fruitPlan on use? Immediately or laterStorage spaceTime to prepare

REMEMBER to wash all fruits just before you use themEven fruits with thick rinds

Cut fruits just before use to prevent browning

Recommendations5 a day/Fruits & Veggies More Matters

On average 3 servings of veggies and 2 servings of fruit

CDC 5 fruit/veggies servings per day

National Cancer InstituteDoubled their recommendation to 10 servings per day

The Dietary Guidelines for Americans In 2005, changed fruit and vegetable recommendations.The new guidelines recommend 2 to 6 1/2 cups of fruits

and vegetables a day or the equivalent of 4 to 13 servings

Any Questions?

ProjectFind a peer reviewed research article on phytochemicals

Associated with a specific type of fruits Apples and anti cancer benefits Berries and cancer fighting benefits

1 page – follow APA formatting discussed last week

What is a peer reviewed journal?Articles that have been reviewed for there research and

informationUsually from journals – American Journal of Public Health,

American Dietetic Association, American Medical Association journal, etc…….

Readings for this Week!

Chapter 2 in the textFruits