1. Functional Foods & Phytochemicals
Melissa Rutz
4/21/14
Nutrition

2. Definitions
Functional Food- are foods that are eaten that contain something that is health promoting
Phytochemicals- a wide variety of compounds that are produced by plants that help promote health

3. Functional Foods
Ex: lycopene is found in tomato products which may provide health benefits that are beyond the basic nutrients by help prevent some cancers.
Many health promoting ingredients in the functional foods are phytochemicals

4. Phytochemicals

5. Beans-are an inexpensive way to get lots of nutrients such as fiber, potassium, & many B vitamins
Nuts-tree nuts contain healthy fats (mono/poly) but could contain heart healthy phytochemicals as well
Cocoa-(dark chocolate) is a rich source of antioxidants that could protect blood vessels & heart
Tea- green & black contains polyphenols that appears to be heart healthy
Spinach- containing lutein that is a phytochemical that helps protect the eyes from cataracts & muscular degeneration
Plant stanols/sterols- occur naturally in small amounts in plants but added to some margarines/foods and to help block the absorption of cholesterol

6. Additional Superfoods
Could include the following

7. Berries
Cabbage
Broccoli
Brussels Sprouts
Citrus Fruits
Pumpkin
Soy
Sweet Potatoes
Tomatoes
Whole Grains

8. Extra Information Food manufacturers also add Thus results in
Vitamins
Minerals
Phytochemicals
&/ herbs
To beverages and food
Functional food & beverages
Such as enhanced bottled water with vitamins & minerals
Margarine w/plant stanols to lower cholesterol
& energy drinks w/ taurine

9. Other foods known for phytochemicals
Red Wine-in which it contains reversatrol that influences heart health in a positive way
Tomatoes-in which it contains lycopene that could have anticancer properties
Berries-such as blueberries & raspberries contain flavonoids that act as antioxidants
Green tea- contains polyphenols that could have anticancer properties

10. Some phytochemicals act as antioxidants
Broccoli- contains sulforaphane which lowers the risk of prostate cancer & aggressive prostate cancer
Isoflavones- mostly found in soy foods, also known as phytoestrogens, may help lower risks of breast & ovarian cancer
Flavonoids- are found in citrus fruits, onions, grapes, wine & tea, in which were thought to help prevent heart disease & cancer
The cabbage family- also called cruciferous veggies, contain chemicals such as indoles & dithiolthiones in which lowers the risk of lung, colorectal, & prostate cancer
Garlic- contains allicin a chemical that acts like an antioxidant that is similar to vitamin A, C & E. some evidence says that garlic may slightly lower blood cholesterol levels & blood pressure

11. Phytochemicals
Foods
Health effects
Flavonoids
Citrus fruits, berries, purple grapes, onions, tea(black/green), cocoa/choc, legumes/soybeans/soy prod, & whole grains
Antioxidants, decreases inflammation, may protect against heart disease, stroke & cancer
Anthocyanins
Red, purple, & blue veggies: red cabbage, straw/black/blueberries, radishes, plumes, & eggplant
Antioxidants, decreases inflammation, & may help combat cancer cells
Quercetin
Yellow fruits & veggies: apples/pears, citrus fruits, onions, some berries, black/green tea
Antioxidants, decreases inflammation, & may help protect from heart disease, stroke & cancer
Carotanoids
Red, orange & yellow fruits & veggies, plus some green veggies
Antioxidants, & may help protect from heart disease & cancer
Lycopene
Tomatoes, watermelon & pink grapefruit
May help protect from heart disease & cancer

12. Phytochemicals
Food
Health effects
Beta carotene
Carrots, yellow bell peppers, & pumpkin
May help protect from heart disease
Lutein
Green leafy veggies: kale, collards, spinach, romaine & broccoli, plus yellow corn
Maintain healthy vision & protects eyes from cataracts & muscle degeneration, may help protect from heart disease
Phenolic compounds
Olive oil, red wine, black tea, coffee, some fruits & veggies
Antioxidants, may help protect from heart disease & cancer
Resveratrol
Red/purple grapes, red wine, purple grape juice, cocoa/dark chocolate & peanuts
May improve blood flow to brain & decrease chances of stroke
May help protect from heart disease & cancer