Functional Foods & Phytochemicals

Melissa Rutz

4/21/14

Nutrition

Definitions

• Functional Food- are foods that are eaten that contain something that is health promoting

• Phytochemicals- a wide variety of compounds that are produced by plants that help promote health

Functional Foods

• Ex: lycopene is found in tomato products which may provide health benefits that are beyond the basic nutrients by help prevent some cancers.

• Many health promoting ingredients in the functional foods are phytochemicals

Phytochemicals

• Beans-are an inexpensive way to get lots of nutrients such as fiber, potassium, & many B vitamins

• Nuts-tree nuts contain healthy fats (mono/poly) but could contain heart healthy phytochemicals as well

• Cocoa-(dark chocolate) is a rich source of antioxidants that could protect blood vessels & heart

• Tea- green & black contains polyphenols that appears to be heart healthy

• Spinach- containing lutein that is a phytochemical that helps protect the eyes from cataracts & muscular degeneration

• Plant stanols/sterols- occur naturally in small amounts in plants but added to some margarines/foods and to help block the absorption of cholesterol

Additional Superfoods

Could include the following

• Berries

• Cabbage

• Broccoli

• Brussels Sprouts

• Citrus Fruits

• Pumpkin

• Soy

• Sweet Potatoes

• Tomatoes

• Whole Grains

Extra Information

Food manufacturers also add

• Vitamins

• Minerals

• Phytochemicals

• &/ herbs

• To beverages and food

Thus results in• Functional food & beverages

• Such as enhanced bottled water with vitamins & minerals

• Margarine w/plant stanols to lower cholesterol

• & energy drinks w/ taurine

Other foods known for phytochemicals

• Red Wine-in which it contains reversatrol that influences heart health in a positive way

• Tomatoes-in which it contains lycopene that could have anticancer properties

• Berries-such as blueberries & raspberries contain flavonoids that act as antioxidants

• Green tea- contains polyphenols that could have anticancer properties

Some phytochemicals act as antioxidants

• Broccoli- contains sulforaphane which lowers the risk of prostate cancer & aggressive prostate cancer

• Isoflavones- mostly found in soy foods, also known as phytoestrogens, may help lower risks of breast & ovarian cancer

• Flavonoids- are found in citrus fruits, onions, grapes, wine & tea, in which were thought to help prevent heart disease & cancer

• The cabbage family- also called cruciferous veggies, contain chemicals such as indoles & dithiolthiones in which lowers the risk of lung, colorectal, & prostate cancer

• Garlic- contains allicin a chemical that acts like an antioxidant that is similar to vitamin A, C & E. some evidence says that garlic may slightly lower blood cholesterol levels & blood pressure

Phytochemicals Foods Health effects

Flavonoids Citrus fruits, berries, purple grapes, onions, tea(black/green), cocoa/choc, legumes/soybeans/soy prod, & whole grains

Antioxidants, decreases inflammation, may protect against heart disease, stroke & cancer

Anthocyanins Red, purple, & blue veggies: red cabbage, straw/black/blueberries, radishes, plumes, & eggplant

Antioxidants, decreases inflammation, & may help combat cancer cells

Quercetin Yellow fruits & veggies: apples/pears, citrus fruits, onions, some berries, black/green tea

Antioxidants, decreases inflammation, & may help protect from heart disease, stroke & cancer

Carotanoids Red, orange & yellow fruits & veggies, plus some green veggies

Antioxidants, & may help protect from heart disease & cancer

Lycopene Tomatoes, watermelon & pink grapefruit

May help protect from heart disease & cancer

Phytochemicals Food Health effects

Beta carotene Carrots, yellow bell peppers, & pumpkin

May help protect from heart disease

Lutein Green leafy veggies: kale, collards, spinach, romaine & broccoli, plus yellow corn

Maintain healthy vision & protects eyes from cataracts & muscle degeneration, may help protect from heart disease

Phenolic compounds Olive oil, red wine, black tea, coffee, some fruits & veggies

Antioxidants, may help protect from heart disease & cancer

Resveratrol Red/purple grapes, red wine, purple grape juice, cocoa/dark chocolate & peanuts

May improve blood flow to brain & decrease chances of strokeMay help protect from heart disease & cancer