Vitamins of the future?
• Click on the following link to view an
introduction video on phytochemicals:
• Phytochemical Introduction
• 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
• 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
• 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
• 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
• 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
• 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
• 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
• 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
• 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
• 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!!
• 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
• 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.
• 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
• Onions, garlic, scallions, & chives
• Phytochemical- Allium compounds
• They help to keep healthy cells in the body
from being damaged by free radicals.
• Grapes, strawberries, cranberries,
blackberries, raspberries, & nuts
• Phytochemical- Ellagic acid
•Appears to make blood less likely to clot
therefore is beneficial in preventing heart
disease
• Citrus Fruits
• Phytochemical- monoterpenes
• May help to prevent cancer
• 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.
• May also help prevent osteoporosis and
reduce the symptoms of menopause
• Exact components that is responsible for
the positive effect is still unknown.
• 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
• 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
• 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.
• RED
• Lycopene, phytoene, phytofluene, vitamin E
• Sources:
• Tomatoes, tomato sauce, vegetable juice,
tomato soup, and watermelon
• GREEN
• Glucosinolates, isothiocyanates, indole-3
carbinol, and folic acid
• Sources:
• Broccoli, Brussels sprouts, Bok Choy,
cauliflower, cabbage
• GREEN/YELLOW
• Lutein & zeaxanthin
• Sources:
• Spinach, avocado, kale, green beans, green
peppers, kiwi, collard greens, mustard greens,
turnip greens
• ORANGE
• Alpha & Beta Carotene
• Sources:
• Carrots, pumpkins, squash, mangos, apricots,
cantaloupe
• ORANGE/YELLOW
• Vitamin C & Flavonoids
• Sources:
• Oranges, orange juice, tangerines, peaches,
lemons, limes, pineapple
• RED/PURPLE
• Anthocyanins, Elegiac Acid, Flavonoids
• Sources:
• Grapes, grape juice, red wine, raisins,
cherries, and strawberries
• WHITE/GREEN
• Allyl Sulfides
• Sources:
• Garlic, onion, and chives
• 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
• 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
• 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
• 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
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
• 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!
• Phytochemicals are a complicated topic! To
uncomplicated this, you have a project on
phytochemicals called:
• Super Foods – Nutrition and Wellness