Phytochemicals- Vitamins of the Future?

1. 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

2. Let’s 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.

3. 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?

4. 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.

5. 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.

6. Phytochemical Terminology What are antioxidants? • Capable of stabilizing or deactivating free radicals before they attack cells. • Chemoprevention- stop or reverse the development of cancer.

7. What is Cancer? • Uncontrolled Cell Division • Cells multiply to form a tumor • Leads to a malignant tumor attacking multiple organs

8. 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.

9. So what’s 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

10. So what’s so exciting about Phytochemicals? • Researchers still don’t 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!!!!

11. 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.

12. The Phytochemical Family • organosulfur and glucosinolates • they may help prevent cancer.

13. The Phytochemical Family • Lycopene • Strong free radical destroyer • Found in Tomatoes, watermelon

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

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

16. The Phytochemical Family • Monoterpenes • Citrus Fruit • May help to prevent cancer.

17. The Phytochemical Family • Isoflavones and saponins. • Soybeans • Have a wide range of benefits • lowers risk for heart disease.

18. 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.

19. Soy- It’s 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.

20. 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.

21. 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

22. Phytochemicals in the News • flavonoids. • Green tea • Shut off the formation of cancer cells, • Turn up the body’s defense system and suppress cancer advancement.

23. 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.

24. Pigments are more than just a color! • Many of the pigments found in fruits and vegetables are phytochemicals.

25. 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

26. 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

27. 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

28. The Color Wheel! • White/ Green - Allyl Sulfides • Garlic, Onion, and Chives

29. 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.

30. 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.

31. How can you get enough Phytochemicals? • There are things that you can do! • Eating a variety of vegetables and fruits. • Eat more grains. • Don’t forget herbs and spices, • Decrease portion size of meats.

32. 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.

33. 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!

34. What’s 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?

35. What’s 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. -