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. (Left over garbage from cells)
• 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- stop or reverse the development
  of cancer.

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What is Cancer?

• Uncontrolled Cell Division
• Cells multiply to form a tumor
• Leads to a malignant tumor attacking multiple
  organs

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What is Heart Disease?

• Heart Disease is a general term for a list of
  diseases affecting the heart.
• 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?

• Prevent cells from being cancerous
• Prevents heart disease.
• Lower LDL cholesterol.
• Prevent blood clotting.
• Keep blood pressure down.
• Used in cancer treatment

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So whats so exciting about Phytochemicals?

• 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
• Additional foods found to have cancer protective
  activity onions, flax, citrus, tumeric,
  tomatoes, sweet peppers and brown rice.

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The Phytochemical Family

• organosulfur and glucosinolates
• they may help prevent cancer.

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The Phytochemical Family

• Lycopene
• Strong free radical destroyer
• Found in Tomatoes, watermelon

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The Phytochemical Family

• Allium compounds
• Onions, Garlic, Scallions, Chives
• Prevent cells from being damaged by free
  radicals.

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The Phytochemical Family

• Ellagic Acid
• Strawberries, Cranberries, Nuts, Blackberries,
  Raspberries
• blood less likely to clot
• beneficial in preventing heart disease.

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The Phytochemical Family

• Monoterpenes
• Citrus Fruit
• May help to prevent cancer.

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The Phytochemical Family

• Isoflavones and saponins.
• Soybeans
• Have a wide range of benefits
• lowers 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

• flavonoids.
• Green tea
• 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!

• Many of the pigments found in fruits and
  vegetables are phytochemicals.

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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. -