Phytochemicals

1. Phytochemicals yosofnaghiaee@yahoo.com

2. Phytochemicals • Phytochemicals are nonnutritive plant chemicals that contain protective, disease-preventing compounds. • So far,about 10,000 phytochemicals have been identified, and still a large percentage remains unknown • It is estimated that there may be more than 100 different phytochemicals in just one serving of vegetables. yosofnaghiaee@yahoo.com

3. Phytochemicals • Contribute to food taste, aromas, colors and other characteristics. • Act as antioxidants, mimicking hormones, and suppressing the development of diseases. • Work better when combined with other phytochemicals. yosofnaghiaee@yahoo.com

4. Proposed Phytochemical Mechanisms • Potent antioxidants; prevent free radical oxidation • Prevent inflammation (ie. chronic inflammation thought to play a role in some cancers, heart disease, and strokes) yosofnaghiaee@yahoo.com

5. Other effects of Phytochemicals • May help prevent the introduction of some cancers • Block/neutralize enzymes which promote cancer & other diseases • May help keep cholesterol in check • Decrease blood clot formation • May help prevent osteoporosis yosofnaghiaee@yahoo.com

6. Most Commonly Studied Phytochemicals There are also hundreds more phytochemicals existing and in need of discovery! yosofnaghiaee@yahoo.com

7. Phytochemicals Phenolics Carotenoids Other flavonols flavonoids carotenes melatonin • quercetin • catechins • epicatechins • lignans • tannins lycopene resveratrol isoflavones • genestein • diadzein lutein phytosterols betacarotene anthocyanidins yosofnaghiaee@yahoo.com

8. Cancer Heart Disease Stroke Hypertension Birth Defects Cataracts Skin Wrinkling Diverticulosis Diabetes Mellitus Osteoporosis Alzheimer’s Disease Fruits and Vegetables Play A Preventative Role In Many Age-Related Diseases… Phytochemicals in yosofnaghiaee@yahoo.com

9. Color Model * *Low-fat diets rich in fruits and vegetables and low in saturated fat and cholesterol may reduce the risk of heart disease and some types of cancer, diseases associated with many factors. yosofnaghiaee@yahoo.com

10. RED • Eat deep red and pink fruits & vegetables • Phytochemicals: • Lycopene: • It is a strong antioxidant, which can help to combat degenerative diseases such as heart disease • Tomatoes, raw & cooked; watermelon, pink grapefruit • Since tomatoes are sources of other nutrients including vitamin C, folate, and potassium, it is not clear that lycopene itself is beneficial. yosofnaghiaee@yahoo.com

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12. study showed at least 40 mg of lycopene reduce low density lipoprotein (LDL) oxidation(two glasses of tomato juice ) • Research shows that lycopene in tomatoes absorbed more efficiently if processed into tomato juice, sauce, paste and ketchup • research suggests that lycopene can reduce the risk of prostate cancer and cancers of the lung, bladder, cervix and skin yosofnaghiaee@yahoo.com

13. Avoid lycopene in people with allergy/hypersensitivity to lycopene or tomatoes. • no reports of serious toxicity or adverse effects from eating tomatoes, tomato-based products, or lycopene supplements. Tomatoes and tomato-based products may be acidic and irritate stomach ulcers. • lycopene components of human breast milk, at approximately 10% of blood concentrations Tomato consumption has been shown to increase lycopene concentrations in breast milk and plasma of lactating women. yosofnaghiaee@yahoo.com

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15. Anthocyanins: • Powerful antioxidants • Berries, cherries, strawberries, cranberries, red apples, beets, red cabbage, kidney beans • Over 300 structurally distinct anthocyanins have been identified in nature • as both flavonoid and phenolic. They are found in most land plants, with the exception of the cacti and the group containing the beet • in carnivorous plants attracting insects for the purpose of pollination yosofnaghiaee@yahoo.com

16. Thay have preventive and therapeutic roles in a number of human diseases as coronary heart disease (CHD) • have long been used for improving visual acuity and treating circulatory disorders • certain anthocyanins and flavonoids have anti-inflammatory properties • anthocyanins are beneficial for treating diabetes and ulcers and may have antiviral and antimicrobial activities yosofnaghiaee@yahoo.com

17. YELLOW ORANGE • Eat deep yellow or orange fruits & vegetables • Beta Carotene: • Powerful antioxidant; studied along with vitamins C & E for role in reducing risk for cancer, heart disease, boosting immune system, slowing aging and maintaining good eyesight • Food sources of beta-carotene include sweet potatoes, carrots, kale, spinach, turnip greens, winter squash, collard greens, cilantro and fresh thyme yosofnaghiaee@yahoo.com

18. The main source of beta-carotene group is vegetables (57% total), • Cooked carrots provide 27%, • meat and meat products (13%). • Cereal and cereal products provide 6% and • milk and milk products 4% of the total. yosofnaghiaee@yahoo.com

19. Protect cells from the damaging effects of free radicals • Provide a source of vitamin A • Enhance the functioning of immune system • Help reproductive system function properly • ability to stimulate cell to cell communication • Asthma , Osteoarthritis • Photosensitivity , UV-induced erythema prevention/sunburn • Pneumonia • Cataracts yosofnaghiaee@yahoo.com

20. foods rich in beta-carotene pose no lung cancer risk (carotenodermia ) • Synthetic beta-carotene supplements have been found to increase the risk of both colorectal and lung cancer in smokers, especially those who also drink alcohol • five servings of fruits and vegetable provides approximately three to six milligrams of beta-carotene (upper safe level of 20 mg/day) yosofnaghiaee@yahoo.com

21. Bioflavonoids: • Citrus: work with vitamin C to strengthen bones and teeth, heal wounds, keep skin healthy • Most of fruit, vegetables, and tea or even red wine • The term flavonoid refers to a class of plant secondary metabolites classified into: • flavonoids, derived from 2-phenylchromen-4-one (2-phenyl-1,4-benzopyrone) structure • isoflavonoids, derived from 3-phenylchromen-4-one (3-phenyl-1,4-benzopyrone) structure • neoflavonoids, derived from 4-phenylcoumarine (4-phenyl-1,2-benzopyrone) structure yosofnaghiaee@yahoo.com

22. Sometimes referred to as “Super Antioxidants.” Shown to have: antiviral, antiallergic, antiinflammatory, antithrombogenic and anticarcinogenic effects. Scavenge for free radicals associated with oxygen and iron; or by inhibiting oxidative enzymes. Over 4000 flavanoids have been found, fall in four different groups: flavones, flavanones, catechins, and anthocyanins. Found in: certain fruits, flowers, roots, stems, tea, wine, grains and vegetables. Flavanoids yosofnaghiaee@yahoo.com

23. flavonole:myricetin، rutin ،quercetin(stra.berry.onion.apple) Flavanole:epicatechin، catechin(green&blacktea or red wine) Flavone:luteolin، apigenin Flavanone:narangenine، hesperetin(Citrus) Isoflavonole:Daizdein، genistein)soybean) Anthocyanidin:delphinidin ،cyanidin(green&blacktea or red wine,gripe) yosofnaghiaee@yahoo.com

24. WHITE • Eat white fruits & vegetables • Allicin: • garlic, chives, scallions, leeks, onions • Studied for role in lowering cholesterol and blood pressure and increasing ability to fight infections • reduce other risk factors for atherosclerosis (an anti-atherogenic agent ) • allicin have antibiotic properties & is an excellent anti-fungal and has been used to treat skin infections such as athlete's foot yosofnaghiaee@yahoo.com

25. Allicin starts to degrade immediately after it is produced, so its medical effectiveness decreases over time. • Cooking speeds up this degradation and microwaving appears to destroy allicin totally and eliminate any health benefits . yosofnaghiaee@yahoo.com

26. Allicin is synthesised from alliin when garlic is crushed or bruised. Allicin begins to break down quickly, expecially if heated • In the body, it oxidises the haemoglobin in the blood to methemoglobin. • lowering incidence of stomach cancer, lenghtening of blood clotting times and reduction of blood lipid levels. • reduction of infection(inhibition of proteinases and alcohol dehydrogenases yosofnaghiaee@yahoo.com

27. Indoles & Sulfaforaphanes: • Studied for role in inhibiting cancer growth • lower the risk of hormone-related cancers, help protect DNA, and boost the body’s ability to fight off cancer yosofnaghiaee@yahoo.com

28. found in a wide variety of plants but are most frequently associated with cruciferous vegetables such as broccoli, cauliflower, cabbage, and Brussels sprouts • Dietary indoles are formed from a glucosinolate called Indole-3-glucobrassicin yosofnaghiaee@yahoo.com

29. GREEN • Eat deep green fruits & vegetables • Phytochemicals: • Indoles: • Cruciferous vegetables (broccoli, cabbage, bok choy, Brussel sprouts) • Studied for role in protecting against breast and prostate cancers yosofnaghiaee@yahoo.com

30. Lutein & Zeaxanthin • lutein is only obtained through the diet, while zeaxanthin can be produced by conversion from lutein in the eye • Powerful antioxidant • fat-soluble substances (require the presence of dietary fat for proper absorption through the digestive tract ) • pancreatic enzyme deficiency, Crohn's disease, celiac sprue, cystic fibrosis, surgical removal of part or all of the stomach, gall bladder disease, and liver disease • Studied for role in maintain good vision health • Green leafy vegetables (kale, peas, spinach, kiwi, broccoli , corn ) • egg yolks, although they contain significantly less lutein than spinach, are a much more bioavailable source (likely due to the fats cholesterol and choline found in egg yolk ) yosofnaghiaee@yahoo.com

31. carotenoids found in highest concentration in the macular region of the eyes (the back of the eye where the retina is located) • Prevents age-related macular degeneration (ARMD) • individuals with the highest spinach consumption reduce their risk of developing ARMD by almost 90%! • Females have a higher risk of ARMD than males • People with light-colored eyes (blue, green, and hazel) have an increased risk of ARMD. yosofnaghiaee@yahoo.com

32. ARMD risk is related to total sunlight exposure, cigarette smoking, and dietary intake of antioxidants • diets providing about 6 milligrams (mg) of lutein per day can reduce ARMD prevalence by nearly half • May help prevent glaucoma and cataracts • Supports normal eye health • Lutein appears to be sensitive to cooking and storage yosofnaghiaee@yahoo.com

33. BLUE PURPLE • Eat deep blue and purple fruits & vegetables • Phytochemicals: • Anthocyanins and Phenolics: • Studied for ability to fight heart disease and cancer, anti-inflammatory power, and delay aging • Berries, dried plums, raisins, eggplant, plums, purple grapes, black currants • blackberries have an ORAC value (oxygen radical absorbance capacity) of about 5350 per 100 grams, making them near the top of ORAC fruit yosofnaghiaee@yahoo.com

34. Color Way Guide yosofnaghiaee@yahoo.com