PHYTOCHEMICALS

1. PHYTOCHEMICALS Chapter 7

2. Learning Objectives • Explain what phytochemicals are and give examples • Identify cooking techniques that promote retention of nutrients and those that cause nutrient loss from foods

3. Phytochemicals • Phytochemicals = phytonutrients • Not essentials but helpful • Have biological activity that help cells to function well and/or protect them from damage • Many promote health and reduce risk of disease • Many unknowns in this area of research

4. Antioxidant Protection Various vitamins, minerals and phytochemicals act as antioxidants Antioxidants reduce cell damage from reactive metabolic particles (waste) in cells Free-radical damage within cells contribute to cancers, heart disease, aging

5. Antioxidants • Vitamins – A, C, E, beta-carotene • Mineral – selenium • Phytochemicals – lutein, lycopene, resveratrol

6. Food Sources of Antioxidants • Legumes: red beans, pinto beans, black beans • Berries: blueberries, cranberries, blackberries, raspberries, strawberries • Artichoke hearts • Prunes, plums • Apples • Pecans • Cherries • Potatoes • Tea

7. Phytochemicals - Carotenoids • Fat-soluble phytochemicals , similar to Vitamin A • The pigments in red, green, yellow and orange fruits and vegetables • Strong antioxidant protective properties • Over 600 identified – most research on: • Beta-carotene- many functions, converts to Vitamin A • Lutein – protects eyes • Zeaxanthin – protects eyes • Lycopene– reduces risk of prostrate cancer, heart disease (uniquely in red fruits and vegetables like tomatoes, red peppers, red grapefruit, watermelon)

8. Phytochemicals - Flavonoids • Associated with reduction in the risk of cardiovascular disease • Among the most potent and abundant antioxidants • Includes: • Quercetin – also protects lungs. In red wine • Catechin– also protects against cancer. In green and oolong tea • Anthocyandidins – also protects against disease of aging and prevents urinary tract infections. In red and purple fruits and vegetables

9. Phytochemicals - Phytoesterogens • Plant compounds with effects similar to hormone estrogen • Associated with reduction in the risk of cardiovascular disease • Improves bone health • Food sources: • Soy foods • Legumes • Seeds • Kale • Cabbage

10. Phytochemicals - Glucosinolates • Glucosinolates are compounds that contain the mineral sulfur. These are in cruciferous vegetables • Cruciferous vegetables include: • Broccoli • Cauliflower • Kale • Cabbage • Brussels sprouts • Bok choy • Kohlrabi • Turnips

11. Phytochemicals - Glucosinolates • Group also includes allium compounds that protect against viruses, bacteria and fungus • Allium is in : • Garlic • Onions • Scallions • Chives • Leeks • Ramps

12. Other Phytochemicals • See chart on page 163 • Most well-known are: • Capsaicin in hot chili peppers • Curcumin in turmeric • Resveratrol in red grapes and red wine • Many foods that are sources of phytochecmials are commonly listed as “superfoods” with unique health benefits

13. Beta-caryophllene Cadineno Fiber Dihydrocarveol Lauric acid Linoleic acid Linolenic acid Magnesium Myristic acid Oleic acid Piperidine Piperonal Potassium Phytosterols Riboflavin Sodium Thiamin Water Zinc Palmitic acid Phosphorus Black Pepper

14. 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

15. To increase life/freshness of vegetables • Store vegetables away from fruits • Fruits- ethylene gas, vegetables- odors • Perforated bags • Air flow, prevent moisture build up • Herbs- bouquet in water, cover or wrap in paper towel

16. Eats lots of plant based foods… • fruits • Vegetables • Herbs and spices • Soy and legumes • Whole grains • Plant oil • Drink tea and soy milk