PHYTOCHEMICALS
Chapter 7
Learning Objectives
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Explain what phytochemicals are and give examples
Identify cooking techniques that promote retention of nutrients and those
that cause nutrient loss from foods
Phytochemicals
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Phytochemicals = phytonutrients
Not essentials but helpful
Have biological activity that help cells to function
well and/or protect them from damage
Many promote health and reduce risk of disease
Many unknowns in this area of research
Antioxidant Protection
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Various vitamins, minerals
and phytochemicals act as
antioxidants
Antioxidants reduce cell
damage from reactive
metabolic particles (waste)
in cells
Free-radical damage within
cells contribute to cancers,
heart disease, aging
Antioxidants
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Vitamins – A, C, E,
beta-carotene
Mineral – selenium
Phytochemicals –
lutein, lycopene,
resveratrol
Food Sources of Antioxidants
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Legumes: red beans, pinto
beans, black beans
Berries: blueberries,
cranberries, blackberries,
raspberries, strawberries
Artichoke hearts
Prunes, plums
Apples
Pecans
Cherries
Potatoes
Tea
Phytochemicals - Carotenoids
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Fat-soluble phytochemicals , similar to Vitamin A
The pigments in red, green, yellow and orange fruits
and vegetables
Strong antioxidant protective properties
Over 600 identified – most research on:
Beta-carotene- many functions, converts to Vitamin A
 Lutein – protects eyes
 Zeaxanthin – protects eyes
 Lycopene – reduces risk of prostrate cancer, heart disease
(uniquely in red fruits and vegetables like tomatoes, red
peppers, red grapefruit, watermelon)
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Phytochemicals - Flavonoids
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Associated with reduction in the risk of
cardiovascular disease
Among the most potent and abundant antioxidants
Includes:
 Quercetin
– also protects lungs. In red wine
 Catechin – also protects against cancer. In green and
oolong tea
 Anthocyandidins – also protects against disease of
aging and prevents urinary tract infections. In red and
purple fruits and vegetables
Phytochemicals - Phytoesterogens
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Plant compounds with
effects similar to hormone
estrogen
Associated with reduction in
the risk of cardiovascular
disease
Improves bone health
Food sources:
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Soy foods
Legumes
Seeds
Kale
Cabbage
Phytochemicals - Glucosinolates
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Glucosinolates are
compounds that contain
the mineral sulfur. These
are in cruciferous
vegetables
Cruciferous vegetables
include:
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Broccoli
Cauliflower
Kale
Cabbage
Brussels sprouts
Bok choy
Kohlrabi
Turnips
Phytochemicals - Glucosinolates
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Group also includes
allium compounds that
protect against viruses,
bacteria and fungus
Allium is in :
Garlic
 Onions
 Scallions
 Chives
 Leeks
 Ramps
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Other Phytochemicals
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See chart on page 163
Most well-known are:
 Capsaicin
in hot chili peppers
 Curcumin in turmeric
 Resveratrol in red grapes and red wine
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Many foods that are sources of phytochecmials are
commonly listed as “superfoods” with unique health
benefits
Black Pepper
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Beta-caryophllene
Cadineno
Fiber
Dihydrocarveol
Lauric acid
Linoleic acid
Linolenic acid
Magnesium
Myristic acid
Oleic acid
Piperidine
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Piperonal
Potassium
Phytosterols
Riboflavin
Sodium
Thiamin
Water
Zinc
Palmitic acid
Phosphorus
The Amazing Orange
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Vitamin C, folic acid, potassium, fiber, carbohydrate
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170 phytochemicals
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60 flavinoids
 Anti-inflammatory,
antioxidant, inhibit tumor cell
growth, activate detoxifying P-450 enzyme system
(makes toxins water soluble for elimination)
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40 limonoids
 Inhibit
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tumor formation
20 carotenoids
 Antioxidant
To increase life/freshness of
vegetables
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Store vegetables away from fruits
 Fruits-
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Perforated bags
 Air
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ethylene gas, vegetables- odors
flow, prevent moisture build up
Herbs- bouquet in water, cover or wrap in paper
towel
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Eats lots of plant based foods…
 fruits
 Vegetables
 Herbs
and spices
 Soy and legumes
 Whole grains
 Plant oil
 Drink tea and soy milk