Focus On Phytochemicals

Copyright 2010, John Wiley & Sons, Inc. Key Terms Functional Foods Provide health benefits beyond basic nutrition Phytochemicals Health-promoting substances found in plant foods Zoochemicals Health-promoting substances found in animal foods Copyright 2010, John Wiley & Sons, Inc. 2

Examples and Benefits of Functional Foods Copyright 2010, John Wiley & Sons, Inc. 3

Phytochemicals in the Modern Diet Carotenoids Yellow-orange pigments found in plants (and in some fish and birds) Antioxidants; some have vitamin A activity Major examples: -Carotene, -carotene, -cryptoxanthin, lycopene, lutein, zeaxanthin Suggested health benefits: Reduced risk of certain cancers, cardiovascular disease, and age-related eye diseases Copyright 2010, John Wiley & Sons, Inc. 4

Phytochemicals in the Modern Diet Flavonoids Blue, red or yellow pigments found in vegetables, fruits, wine, grape juice, chocolate and tea Strong antioxidants Some also have anti-inflammatory and anticancer properties Suggested health benefits: Protecting against cancer and cardiovascular diseases Copyright 2010, John Wiley & Sons, Inc. 5

Phytochemicals in the Modern Diet Indoles and Alliums Sulfur-containing phytochemicals Rich in cruciferous vegetables and garlic, onions, leeks and shallots Stimulating the activity of enzymes that detoxify carcinogens Indoles inactivate estrogen. Alliums boost the activity of cancer-destroying enzymes and prevent gut bacteria from converting nitrates to nitrites. Copyright 2010, John Wiley & Sons, Inc. 6

Phytochemicals in the Modern Diet Phytoestrogens and Other Plant Hormones Phytoestrogens include isoflavones and lignins, found in soybeans, flaxseed and barley. Suggested functions and health benefits: Blocking estrogen receptors May protect against certain cancers (such as breast cancer) and osteoporosis Copyright 2010, John Wiley & Sons, Inc. 7

Copyright 2010, John Wiley & Sons, Inc. 8

Choosing a Phytochemical-Rich Diet Eat more fruits and vegetables Follow guidelines Choose fruits and vegetables with every color of the rainbow Copyright 2010, John Wiley & Sons, Inc. 9

Choosing a Phytochemical-Rich Diet Make half your grains whole. Whole grains deliver as many, if not more, phytochemicals and antioxidants than do fruits and vegetables. Synergistic effect of the wide variety of nutrients and phytochemicals found in whole grains Copyright 2010, John Wiley & Sons, Inc. 10

Choosing a Phytochemical-Rich Diet Choose plant proteins. Phytochemical-rich beans, peas, nuts and seeds are also good sources of protein. May add nutraceuticals, designer foods, phytochemical supplements, and phytochemical-fortified foods with caution: They may only contain a fraction of the many phytochemicals found in natural foods. No interaction between different substances Doses may be too small or too large. Copyright 2010, John Wiley & Sons, Inc. 11

Summary: Tips to Increase Phytochemicals Copyright 2010, John Wiley & Sons, Inc. 12

Focus On Phytochemicals Copyright 2010 John Wiley & Sons, Inc. All rights reserved. Reproduction or translation of this work beyond that permitted in section 117 of the 1976 United States Copyright Act without express permission of the copyright owner is unlawful. Request for further information should be addressed to the Permissions Department, John Wiley & Sons, Inc. The purchaser may make back-up copies for his/her own use only and not for distribution or resale. The Publisher assumes no responsibility for errors, omissions, or damages caused by the use of these programs or from the use of the information herein. . Copyright 2010, John Wiley & Sons, Inc. 13