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. • 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- using one or several compounds to prevent, stop or reverse the development of cancer.

7. 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.

8. 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.

9. What is Cancer? • A disease of the body’s cells • Carcinogenesis is a multistage process. • Initiation-transformation of cell • Promotion- cells multiply to form a tumor • Progression - Leads to a malignant tumor.

10. 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.

11. So what’s so exciting about Phytochemicals? • Apparent ability to stop a cell’s conversion from healthy to cancerous. • Inhibit various hormone actions and metabolic pathways that are associated with the development of cancer and heart disease.

12. So what’s 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.

13. So what’s so exciting about Phytochemicals? • Phytochemicals are also being used in cancer treatment in dosages. • 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!!!!

14. 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.

15. 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.

16. 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.

17. 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.

18. 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.

19. The Phytochemical Family Citrus Fruits • Phytochemical found: monoterpenes • May help to prevent cancer.

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

21. 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.

22. 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.

23. 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.

24. 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

25. 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 body’s defense system and suppress cancer advancement.

26. 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.

27. 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.

28. 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

29. 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

30. 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

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

32. 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.

33. 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.

34. 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.

35. 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.

36. 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!

37. 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?

38. 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. -

39. 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

40. 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!

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