Transcript Phytochemicals

Phytochemicals
Objectives
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Identify foods that are high in phytochemicals
Describe antioxidant function of
phytochemicals
Identify 3 different phytochemicals, food
sources and potential health benefit
Phytochemicals
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Plant substances
Not made by body
Heat and light stable
Work together and with other nutrients
Plant foods
 Fruits, vegetables, whole grains, nuts, seeds, beans and
legumes (soy), oils, herbs & spices
Phyto Functions
• Antioxidant
– Allyl Sulfides
• Onion, leeks, garlic
– Cartenoids
• Fruits and vegetables
– Flavinoids
• Tea, coffee
– Polyphenols
• Tea, coffee, grapes,
olive oil
Other Phyto Functions
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Hormonal Action
Stimulate enzymes
Enhance cell-to-cell communication
Interfere with DNA Replication
Repair DNA damage from environmental
toxins
Detoxify
Adhere to cells walls
Antibacterial (garlic, coconut oil)
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
• Vitamin C, folic acid, potassium, fiber, carbohydrate
• 170 phytochemicals
– 60 flavinoids
• Anti-inflammatory, antioxidant, inhibit tumor cell
growth, activate detoxifying P-450 enzyme
system (makes toxins water soluble for
elimination)
– 40 limonoids
• Inhibit tumor formation
– 20 carotenoids
• Antioxidant
Lycopene
• Caroteinoid
• Tomatoes
• Prostate/colon
cancer,
cardiovascular
disease, pre-mature
aging
Ellagic Acid
• Red fruits and berries
– Blueberries
strawberries
blackberries
cranberries
pomegranate
• Antioxidant, anti-DNA
mutagen, antiviral,
antibacterial
Other Examples
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Genistein (isoflavone)
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Soy
Estrogen, heart/bone health in women
Red anthocyanins
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Red wine, grapes, cranberries, berries
Antioxidant (circulatory system), kidney
Other Examples
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Herbs
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Antioxidants, anti-carcinogenic
Cinnamon, thyme, garlic, basil, rosemary, sage,
oregano, pepper
Leutinin
 Red, yellow, orange veggies
 Antioxidant, eye health, macular
degeneration
Coffee/Tea
• Coffee
– 300 known
phytochemicals, in body for
1 month
• Tea
– Flavinoids, polyphenols
– Ovarian/breast cancer,
heart disease, Alzheimers,
Parkinson’s, inflammation,
seasonal allergies….
– Green or Black tea leaves
– Herbals may not (roots,
flowers, herbs, spices)
– ORAC values on labels
Dark Chocolate
• Cocao plant
• Flavinoids
• Anticoagulant, antiinflammatory,
cardiovascular
disease
• None in white
chocolate, minimal in
milk chocolate
So….
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Phytochemicals can’t
be replaced or
underestimated in their
value to a healthy body
Eats lots of plant based
foods…fruits,
vegetables, herbs and
spices, soy, whole
grains; olive oil, drink
tea and soy milk
Variety in moderation!
How to retain nutrients when
cooking vegetable/fruits…
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Cook vegetables and fruits in small amount of
liquid
Steam or microwave
Shortest time possible for desired tenderness
Cook with skin on
Cut in large pieces if possible
Cook, then put in cold water to retain color
If possible cook before service
To increase life/freshness of
vegetables
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Store vegetables away from fruits
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Perforated bags
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Fruits- ethylene gas, vegetables- odors
Air flow, prevent moisture build up
Herbs- bouquet in water, cover or wrap in
paper towel