Phytochemicals Vitamins of the Future

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Phytochemicals- Vitamins of the Future?

• Created by
• Tricia Fleming, University of Kansas Dietetic
  Intern
• Tammy Beason, MS, RD, Nutrition Education
  Specialist, Family Nutrition Education Program
• December 2001

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Lets see what you know about phytochemicals!!!

• Take phytochemical quiz- we will take the same
  one at the end and see if you learned anything!
• Take a few minutes and jot down some foods you
  think might contain phytochemicals.

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The American Diet

• Americans do not eat enough fruits and
  vegetables. Surprise- Surprise!
• Eat 5 a day campaign
• Do we need yet another reason to eat fruits and
  vegetables?

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What are Phytochemicals?

• 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.

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Phytochemical Terminology

• Definitions you may need to know
• Free radicals- are 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.

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Phytochemical Terminology

• What are 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.

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Phytochemical Terminology

• Designer Food- Processed 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.

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Phytochemical Terminology

• Nutraceutical - 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.

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What is Cancer?

• A disease of the bodys cells
• Carcinogenesis is a multistage process.
• Initiation-transformation of cell
• Promotion- cells multiply to form a tumor
• Progression - Leads to a malignant tumor.

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What is Heart Disease?

• 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.
• Is the number 1 killer in the United States.

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So whats so exciting about Phytochemicals?

• Apparent ability to stop a cells conversion from
  healthy to cancerous.
• Inhibit various hormone actions and metabolic
  pathways that are associated with the development
  of cancer and heart disease.

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So whats so exciting about Phytochemicals?

• Some phytochemicals have been found to lower LDL
  cholesterol.
• Others have been found to help prevent blood
  clotting.
• Reduce how much cholesterol the body produces and
  keep blood pressure down.

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So whats so exciting about Phytochemicals?

• Phytochemicals are also being used in cancer
  treatment in dosages.
• Researchers still dont 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!!!!

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Where can you find phytochemicals?

• Highest anticancer activity can be found in
  garlic, soybeans, cabbage, ginger, licorice root,
  and the umbelliferous vegetables.
• Additional foods found to have cancer protective
  activity onions, flax, citrus, tumeric ,
  cruciferous veggies, tomatoes, sweet peppers and
  brown rice.

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The Phytochemical Family

• There are thousands of phytochemicals. But some
  of the basic classes of them are found in these
  foods
• Cruciferous vegetables broccoli, cauliflower,
  cabbage, dark leafy greens.
• Phytochemicals found are organosulfur and
  glucosinolates they may help prevent cancer.

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The Phytochemical Family

• Tomatoes and Watermelons
• Phytochemical found Lycopene
• Lycopene has been found to be 2 times as
  powerful as beta carotene in the destruction of
  free radicals.

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The Phytochemical Family

• Onions, Garlic, Scallions, Chives
• Phytochemicals Found Allium compounds
• They help to keep healthy cells in the body from
  being damaged by free radicals.

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The Phytochemical Family

• Grapes, Strawberries, Cranberries, Nuts,
  Blackberries, Raspberries
• Phytochemicals found Ellagic Acid
• Has been big in the news lately.
• Appears to make blood less likely to clot
  therefore is beneficial in preventing heart
  disease.

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The Phytochemical Family

• Citrus Fruits
• Phytochemical found monoterpenes
• May help to prevent cancer.

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The Phytochemical Family

• Soybeans
• Phytochemicals found Isoflavones and saponins.
• Have a wide range of benefits including lowering
  the risk for heart disease.

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Phytochemicals in the News!

• Soy has been nicknamed the Miracle Bean
• Chinese have regular consumption of soybeans and
  tofu.
• They have 1/2 the risk of cancer than Americans.

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Soy- Its Whats for Dinner!

• May also help prevent osteoporosis, and reduce
  the symptoms of menopause.
• Exact component that is responsible for the
  positive effect is still unknown.

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What are some Soy Foods?

• 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.

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What are some Soy foods?

• 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.
• Soy recipe Tofu Pumpkin Cheesecake

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Phytochemicals in the News

• Green Tea has also made the headlines
• Green Tea- contains high levels of flavonoids.
• Shut off the formation of cancer cells,
• Turn up the bodys defense system and suppress
  cancer advancement.

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Phytochemicals in the News

• Green Tea has also been indicated to lower LDL
  cholesterol and increase HDL in large quantities.
  
• More Research needs to be performed!
• Tea is not a substitute for the benefits of
  fruits and vegetables.

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Pigments are more than just a color!

• Dr. David Heber , UCLA Center for
• Human Nutrition, Las Angeles, CA
• What Color is Your Diet?
• Many of the pigments found in fruits and
  vegetables are phytochemicals.
• Dr. Heber and Susan Bowerman originated a seven
  color system organized as a color wheel.

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The Color Wheel

• Eat your colors!
• Red - Lycopene, phytoene, phytofluene, vitamin E-
  
• Tomatoes, tomato sauce, vegetable juice, tomato
  soup, watermelon.
• Green- Glucosinolates, Isothiocyanates, Indole-3
  Carbinol, and Folic Acid
• Broccoli, Brussel Sprouts, Bok Choy, Cauliflower
  , Cabbage

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The Color Wheel

• Green/Yellow- Lutein, Zeaxanthin
• Spinach, Avocado, Kale , Green Beans, Green
  Peppers, Kiwi, Collard Greens, Mustard Greens
• Orange- Alpha and Beta Carotene
• Carrots Pumpkins, Squash, Mangos, Apricots,
  Cantaloupe

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The Color Wheel!

• Orange/Yellow- Vitamin C Flavonoids
• Oranges, Orange Juice, Tangerines, Peaches,
  lemons, Limes, Pineapple.
• Red-Purple Anthocyanins, Ellagic Acid,
  Flavonoids,
• Grapes and grape juice, cherries, red wine,
  strawberries, raisins

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The Color Wheel!

• White/ Green - Allyl Sulfides
• Garlic, Onion, and Chives

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Phytochemical Supplements

• There are some available, but remember They
  will only provide selected components in a
  concentrated form but not all of the compounds
  that occur naturally in the foods.

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Is there a negative side?

• Studies on animals containing large amounts of
  phytochemicals have had negative results.
• Optimal levels of phytochemicals have yet to be
  determined.

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How can you get enough Phytochemicals?

• There are things that you can do!
• Eating a variety of vegetables and fruits.
• Eat more grains.
• Dont forget herbs and spices,
• Decrease portion size of meats.

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How can you increase your phytochemical intake?

• 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 on fresh chopped carrots, celery, broccoli,
  cauliflower and peppers.

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How can you eat more phytochemicals?

• Add fresh greens, carrots, celery parsley,
  tomatoes, and / or beans to your soups.
• Store dried fruit (apricots, dates, raisins, and
  more) for a quick snack at home or work.
• Explore new foods and new recipes!

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Whats next for Phytochemicals?

• Research is KEY!
• Research needs to answer these questions
• What types of phytochemicals provide health
  benefits? - some research exists but need more
  definite results.
• Establish the safety of use. - how much is too
  much?

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Whats next for phytochemicals?

• Determine an effective dosage that protects
  against disease?
• Important to remember Nothing takes the place of
  a healthy diet and physical exercise. -

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How many Phytochemicals are in this meal?

• Using color wheel hand-out
• Tomato Soup and crackers
• Fruit salad ( pineapple, strawberries, peaches,
  and cherries)
• Grilled cheese - made with low-fat cheese
• Glass of Water

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How many phytochemicals are in this meal?

• The answer is 9!
• 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 classes of
  phytochemicals, there are many more than this!

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Conclusion

• Phytochemicals are a complicated topic! There is
  sure to be new developments and news in this
  area!
• Any Questions????