Lettuce Teach You
• What Are Phytochemicals?
• Some Phytochemicals and Their
Benefits
• Honeydew You Know the Answer?
• Eat More Phytos!
What Are
Phytochemicals?
Say What?
• Phytochemicals
f ī ' tō - kĕm´ĭ – kƏls
• Syllabication:
phy•to•chem•i•cals
fi•toe•chemicals
What Are Phytochemicals?
• Substances found in plant foods
that contain protective compounds
that may help prevent diseases
• “Phyto” comes from the Greek word
meaning plant
• Phytochemicals are plant chemicals
What Are Phytochemicals?
• More than 900 have been identified
• Many more are being discovered
• More than 100 in one serving of
vegetables
How Do They Work?
• Phytochemicals are not…
– like vitamins or minerals, so there is
no RDA for them
– calories, so they don’t provide energy
• They have subtle, drug-like effects
that can influence your body’s
chemistry
What Can They Do?
• Some may help inhibit the growth of
certain cancers
• Others may prevent plaque buildup
in artery walls
• Some act as antioxidants
Some Phytochemicals
and Their Benefits
Some Phytochemicals and
Their Benefits
•
Allyl (A-Lill) sulfides –
– Alliums: Garlic, onions, leeks, chives
and scallions
•
May help prevent:
– Certain cancers
– High blood pressure
– Blood clotting
Some Phytochemicals and
Their Benefits
•
Capsaicin (Cap-sa-sin) –
– Hot peppers
•
Benefits:
– Digestive aid
– Potential cancer-fighting compound
– Topical pain killer
Some Phytochemicals and
Their Benefits
•
Carotenoids (Car-ot-en-oyds): alpha, beta, gamma,
delta
–
Orange and dark green leafy vegetables:
•
•
•
•
–
Orange fruits:
•
•
•
•
Carrots
Sweet potatoes
Winter squash, pumpkin
Spinach, romaine (orange color is masked by chlorophyll)
Apricots
Mango
Cantaloupe
Benefits:
–
–
–
May help prevent cancer
Potent antioxidants
Provitamin A activity
Some Phytochemicals and
Their Benefits
• Lycopene (Like-o-peen) –
– Tomatoes and watermelon
• May help prevent:
– Prostate cancer
– Heart disease (blood clotting)
Some Phytochemicals and
Their Benefits
• Lutein (Loo-teen) –
– Leafy green vegetables: spinach, kale,
turnip greens, romaine, collard greens
• May help prevent:
– Macular degeneration
– Cancer
– Heart disease
Some Phytochemicals and
Their Benefits
•
Ellagic (Ee-laj-ick) acid
– Grapes, strawberries, cranberries,
blackberries, raspberries, nuts
•
May help prevent:
– Cancer
Some Phytochemicals and
Their Benefits
•
Isoflavones (Ice-o-flave-ones) –
– Soybeans, soy protein
•
May help prevent:
– High cholesterol, heart disease
– Cancer
Some Phytochemicals and
Their Benefits
• Quercetin (Kwer-si-tin) –
– Onions, kale, broccoli, red grapes,
cherries, apples, cereals, tea, red
wine
• May help prevent:
– Cancer
– Heart disease
– Allergies – works like antihistamine
Some Phytochemicals and
Their Benefits
• Resveratrol (Res-vare-e-trol) –
– Red grapes and juice, red wine,
peanuts
• May help prevent:
– Heart disease (blood clotting)
– Cancer
Some Phytochemicals and
Their Benefits
• Sulforaphane (Sul-for-a-fane) –
– Broccoli and other cruciferous
vegetables
• May help prevent:
– Cancer
Honeydew You Know
the Answer?
Honeydew You Know the Answer?
1. Fruits and _________ are rich in
phytochemicals.
Honeydew You Know the Answer?
1. Fruits and _________ are rich in
phytochemicals.
Answer: Vegetables
Honeydew You Know the Answer?
2. What is a fancy name for a plant
chemical?
Honeydew You Know the Answer?
2. What is a fancy name for a plant
chemical?
Answer: Phytochemical
Honeydew You Know the Answer?
3. This popular green vegetable is said
to resemble trees by its shape. It
contains sulforaphane, a chemical
that may help prevent cancer.
Honeydew You Know the Answer?
3. This popular green vegetable is said
to resemble trees by its shape. It
contains sulforaphane, a chemical
that may help prevent cancer.
Answer: Broccoli
Honeydew You Know the Answer?
4. These vegetables are really fruits.
They are used to make ketchup and
contain lycopene, a photochemical
that may help prevent prostate
cancer.
Honeydew You Know the Answer?
4. These vegetables are really fruits.
They are used to make ketchup and
contain lycopene, a photochemical
that may help prevent prostate
cancer.
Answer: Tomatoes
Honeydew You Know the Answer?
5. This berry is named for its color and
contains a significant amount of
antioxidants.
Honeydew You Know the Answer?
5. This berry is named for its color and
contains a significant amount of
antioxidants.
Answer: Blueberries
Get More Phytos in
Your Diet
Did You Know?
• The WHO study group on diet,
nutrition and prevention of
communicable diseases
recommends that we consume at
least 400 grams (14 ounces) of
fruits and vegetables daily
• The 5-A-Day program recommends
5 to 9 servings each day
Eat More Phytos!
1. Plan your meals around plantbased foods.
Eat More Phytos!
2. Use beans and soy for your
protein often.
Eat More Phytos!
3. Eat 2-3 vegetables at both lunch
and dinner. Choose vegetables
with a lot of color.
Eat More Phytos!
4. Choose fruits for snacks rather
than pretzels and other refined
snack foods.
Eat More Phytos!
5. Season your food with garlic,
onion, tomatoes, peppers and a
small amount of nuts. Use flax,
sesame, sunflower and pumpkin
seeds for flavor or for snacks.
Eat More Phytos!
6. Experiment with a variety of whole
grains: amaranth, quinoa, brown
rice, etc.
Orange You Glad You Learned?
• What Are Phytochemicals?
• Some Phytochemicals and Their
Benefits
• Honeydew You Know the Answer?
• Eat More Phytos!
“To fail is not an option.”
– Paul Schaye, finisher, ParisBrest-Paris bike ride: 783 miles