PhytochemicalsVitamins of the future?

Phytochemicals• Click on the following link to view an introduction video on phytochemicals:• Phytochemical Introduction

What are Phytochemicals?

• Phyto – Greek word for plants• Substances in plants that may help prevent diseases like cancer and heart disease.• So far, scientists know of 3,000 different phytochemicals with possible health benefits

Phytochemical Terminology

• Definitions you may need to know . . .• Free Radicals:•Byproducts of metabolism. They are capable of causing cells to lose their structure, function and eventually destroying them.•Connected with the development of 50 diseases including heart disease and cancer

Phytochemical Terminology

• Antioxidants• Capable of stabilizing or

deactivating free radicals before they attack cells

• Chemoprevention•using one or several compounds to prevent, stop or reverse the development of cancer

Phytochemical Terminology

• Designer Food•Process foods that are supplemented with food ingredients naturally rich in disease preventing substances

• Functional Food•Any modified food or food ingredient that may provide a health benefit beyond the traditional nutrients it contains

Phytochemical Terminology

• Nutraceuticals•Specific chemical compounds in food, including vitamins and additives, that may aid in preventing disease

• Pharmafood•Food or nutrient that claims medical or health benefits, including the prevention and treatment of disease

What is Cancer?• A disease of the body’s cells• Carcinogenesis is a multistage process• Initiation – transformation of cell• Promotion – cells multiply to form a tumor• Progression – leads to a malignant tumor

What is Heart Disease?

• Heart Disease is a general term for a list of diseases affecting the heart• Can be caused by a variety of factors but atherosclerosis and hypertension play a major role• The #1 killer in the United States

So what’s so exciting about Phytochemicals?• Apparent ability to stop a cell’s conversion from healthy to cancerous• Inhibit various hormone actions and metabolic pathways that are associated with the development of cancer and heart disease

So what’s so exciting about Phytochemicals?• Some phytochemicals have been found to lower LDL cholesterol• Others have been found to prevent blood clotting• Reduce how much cholesterol the body produces and keep blood pressure down

So what’s so exciting about Phytochemicals?• Phytochemicals are also being used in cancer treatment in dosages• Researchers still don’t know a lot about phytochemicals• They do know that people who eat large quantities of fruits and veggies have reduced cancer risks. They are doing something right!!

Where can you find phytochemicals?• Highest anticancer activity can be found in

garlic, soybeans, cabbage, ginger, licorice root, and the umbelliferous vegetables (such as carrots, celery, cilantro, parsley and parsnip).

• Additional foods found to have cancer protective activity: onions, flax, citrus, tumeric, cruciferous veggies, tomatoes, sweet peppers and brown rice.

• Not only do vegetables prevent cancer, they are also an essential member in a heart-healthy diet. Include at least 5 servings of vegetables and fruits daily and enjoy the benefits offered by them!

• Phytochemical YouTube Clip

The Phytochemical Family

• There are 1,000’s of phytochemicals, but some of the basic classes of them are found in these foods:• Cruciferous vegetables: broccoli,

cauliflower, cabbage, dark leafy greens.•Phytochemical- organosulfur and glucosinolates. May help prevent cancer.

The Phytochemical Family

• Tomatoes and Watermelons•Phytochemical- Lycopene•Lycopene has been found to be twice as powerful as beta carotene (vitamin A) in the destruction of free radicals

The Phytochemical Family

• Onions, garlic, scallions, & chives•Phytochemical- Allium compounds•They help to keep healthy cells in the body from being damaged by free radicals.

The Phytochemical Family

• Grapes, strawberries, cranberries, blackberries, raspberries, & nuts•Phytochemical- Ellagic acid•Appears to make blood less likely to clot therefore is beneficial in preventing heart disease

The Phytochemical Family

• Citrus Fruits•Phytochemical- monoterpenes•May help to prevent cancer

The Phytochemical Family

• Soybeans•Phytochemical- Isoflavones and saponins•Have a wide range of benefits including lowering the risk for heart disease•Soy has been nicknamed the Miracle Bean•Chinese have regular consumption of soybeans and tofu. They have ½ the risk of cancer than Americans.

Soy- It’s What’s for Dinner!

•May also help prevent osteoporosis and reduce the symptoms of menopause• Exact components that is responsible for the positive effect is still unknown.

What are some soy foods?

• Soy flours – simplest form. Can be used in baked goods• Soy isolates – used to make dairy like products. Usually used to add texture to meat products• Tofu – rich in minerals and is an excellent source of protein

What are some soy foods?

• Soymilk – consumed by dairy sensitive individuals and strict vegetarians• Textured soy protein – used as a meat enhancer, extender and substitute• Tempeh – made of whole cooked soybeans

What Color is Your Diet?• Pigments are more than just a color!• Many of the pigments found in fruits

and vegetables are phytochemicals• A seven color was organized as a

color wheel was developed by Dr. David Heber and Susan Bowerman.

The Color Wheel: Eat Your Colors!

• RED •Lycopene, phytoene, phytofluene, vitamin E

• Sources:•Tomatoes, tomato sauce, vegetable juice, tomato soup, and watermelon

The Color Wheel: Eat Your Colors!

• GREEN •Glucosinolates, isothiocyanates, indole-3 carbinol, and folic acid

• Sources:•Broccoli, Brussels sprouts, Bok Choy, cauliflower, cabbage

The Color Wheel: Eat Your Colors!

• GREEN/YELLOW•Lutein & zeaxanthin

• Sources:•Spinach, avocado, kale, green beans, green peppers, kiwi, collard greens, mustard greens, turnip greens

The Color Wheel: Eat Your Colors!

• ORANGE•Alpha & Beta Carotene

• Sources:•Carrots, pumpkins, squash, mangos, apricots, cantaloupe

The Color Wheel: Eat Your Colors!

• ORANGE/YELLOW•Vitamin C & Flavonoids

• Sources:•Oranges, orange juice, tangerines, peaches, lemons, limes, pineapple

The Color Wheel: Eat Your Colors!

• RED/PURPLE•Anthocyanins, Elegiac Acid, Flavonoids

• Sources:•Grapes, grape juice, red wine, raisins, cherries, and strawberries

The Color Wheel: Eat Your Colors!

•WHITE/GREEN•Allyl Sulfides

• Sources:•Garlic, onion, and chives

Phytochemical Supplements

• Some are available• Only provide select components, not all the compounds that occur naturally in foods• Negative side?•Studies on animals with large amounts of phytochemicals have negative results•Optimal levels of phytochemicals have yet to be determined

How can you get enough phytochemicals?• Eating a variety of vegetables and

fruits• Eating more grains – at least half of

them whole grains• Don’t forget herbs and spices• Decrease portion size of meats

How can you increase your phytochemical intake?• Keep fruits and vegetables stocked

and in sight• Reach for juice instead of coffee or

soda• Add chopped fruit to cereal, yogurt,

pancakes, muffins, or even a milkshake• Snack of fresh copped carrots, celery,

broccoli, cauliflower and peppers

How can you increase your phytochemical intake?• Add fresh greens, carrots, celery,

parsley, tomatoes, and beans to your soups• Store dried fruit (apricots, dates,

raisins) for a quick snack at home or work• Explore new foods and new recipes

How many phytochemicals are in this meal?Using the iPads, determine how many phytochemicals are in the meal below:

• Grilled cheese – made with low-fat cheese• Tomato soup and crackers• Fruit salad (pineapple, strawberries,

peaches, and cherries)• Glass of water

The answer is 9!• Tomato Soup – lycopene, phytoene,

phytofluene, and Vitamin E• Pineapple and peaches – Vitamin C

and Flavonoids• Strawberries and cherries –

anthocyanins, Ellagic Acid and Flavonoids

• Remember – this is only the main class of phytochemicals, there are many more than this!

Conclusion• Phytochemicals are a complicated

topic! To uncomplicated this, you have a project on phytochemicals called:

• Super Foods – Nutrition and Wellness