PLANT FOODS AND DISEASE PREVENTION Phytochemicals

1. Unit 15 PLANT FOODS AND DISEASE PREVENTION Phytochemicals Prepared by Sibilla Johnson, B.Sc. Nutrition Ref: Craig W; ‘Nutrition and Wellness’ 1999. Wahlqvist M; ‘Food and Nutrition’ 2002

2. Phytochemicals: * Only found in plant foods * Not classified as nutrients * Profoundly affect our health * Will change forever the way we think about foods

3. “PHYTOCHEMICALS” The term “PHYTO” means plant “phytochemicals” means chemicals found in plants. To date the most widely studied phytochemicals in soy foods are the phytoestrogens.

4. Groundbreaking research shows that colourful fruits and vegetables contribute 100’s of disease fighting chemicals, including the stubborn dyes that stain your mouth and sometimes your shirt! Dr Jim Joseph, Research Physiologist, Tufts University

5. Why Plants are Colourful To understand why phytochemicals have such powerful effects on the body, it’s helpful to know what they do for plants There are 2 main classes: Carotenoids and Anthocyanins

6. Carotenoids = yellow – orange – red colours, they are also found in leafy greens, you can’t see them as chlorophyll masks the yellow - orange hues Anthocyanins = dark red – dark blue – purple

7. Pigments are a Plant’s Sunblock The natural dyes serve a vast range of functions. One of the most import, to protect the plant against damaging sunlight. When the day is a scorcher, a plant can’t move to the shade or apply sunblock!

8. “Plants live in a sea of ultraviolet light that would kill most of us,” says Joseph Hotchkiss, Professor of Food Science and Toxicology at Cornell University Without the powerful pigments/antioxidants to save them plants would quickly die

9. What Phytochemicals Mean To You Antioxidants in plants function as antioxidants in people, not particularly in the same way Scientists are starting to think of cancer and heart disease as a shortage of phytochemicals

10. How do they promote health? 1. Antioxidants We can never get rid of free radicals, (result of natural body processes) Antioxidants move in before harm occurs. This cellular police force saves people’s lives every day

11. 2. Anti-inflammatory strength Evidence is mounting that chronic inflammation may contribute to certain types of cancer. Inflammation also plays a part in heart disease and stroke

12. The ability to boost our bodies’ • natural detoxification systems Our bodies have their own elaborate clean up crew. Guess who are the key players??? Phytochemicals

13. The best way to eat fruit and vegetables is just as nature made them In the least processed form, in short: baked potatoes with their skins on are better that potato chips, which have been peeled, chopped, fried and salted.

14. 3. Whole apples beat apple juice, which has been peeled, cored and pressed. 4. Brown rice beats white. 5. Whole strawberries beat jam

15. Can I get my antioxidants from supplements? The short answer is no. Scientist don’t even know all the phytochemicals as yet. These chemicals work in vast synergistic networks, and we need them all!

16. Carrots can be a major contributor to our health and well-being When the World Cancer Research Fund reviewed 206 human studies, carrots consistently emerged as one of the top cancer-fighting foods, along with tomatoes and cruciferous vegetables

17. Blue and Purple Colours Blue foods have more protective power than any other foods. Blue berries and black berries were the clear winners among fresh fruits, prunes and raisins among dried fruits.

18. Role of Antioxidants in Brain Aging and Diseases Dr Jim Joseph, Research Physiologist Tufts Uni. Numerous studies show that a diet high in fruit and vegetables may prevent age-related disease such as Alzheimer Disease (AD)

19. Recent Study Results Blue berries, Black berries, Cranberries, Dark grape juice, Strawberries and Walnuts have shown improvements in motor and cognitive behaviour. Jim Joseph

20. Other Benefits • Improvement in learning and memory • Reduction in oxidative/inflammatory stress signalling. Jim Joseph

21. Berry Fruits and Walnuts The addition of berry fruits and nuts such as walnuts to the diet can increase the “health span” in aging, by slowing the aging process. (Delaying the process of debilitating neurodegenerative disease.) Jim Joseph

22. Challenge yourself to eat more colourful foods You will do wonders for your skin, fight disease, and lose weight if you use fruit to replace fatty sugary snacks When it comes to food, let colour be your guide!

23. The phytochemical profile of soybeans is particularly exciting! * The protein recognized for its excellent quality * Richest source of isoflavones

24. PHYTOCHEMICALS Isoflavones: Soy, Fruit, Legumes and Vegetables Lignan's: Fruit, Grains, Cereals and Vegetables Flavones, contributes to Asian health Lignans, most likely the protective factor in vegetarian diets.

25. What are Phytoestrogens?? A type of plant hormone with a similar structure to the female hormone estrogen. Yet with a much weaker action. Specific types in soy foods are called Isoflavones, two main types in soy are: Genistein and Daidzein

26. POSITIVE HEALTH BENEFITS * Protecting Hearts * Combating Cancer * Managing the Menopause * Promoting Healthy Bones

27. SOY IS NOT A MIRACLE FOOD It is not enough to wash your Big Mac and fries down with a glass of soy milk!

28. SOY BEANS, GOOD HEALTH & YOU Like other legumes, soy beans are: 1. High in fibre 2. Low in saturated fat 3. Source of omega 3 fatty acids 4. Rich in vitamins and minerals 5. Excellent source of protein - twice as much as other legumes 6. Equal in protein quality to milk

29. TOO GOOD TO BE TRUE? * Soy food are not ‘quick fixes’ or ‘miracle foods’ * Eating them will not instantly make you healthy * While eating them will reduce your risk of some disorders, they must always be viewed as one part of a well balanced, healthy eating plan

30. SOY: A TEAM PLAYER * Best advise: start with an eating plan based on a variety of plant foods * These foods are good contributors of vitamins and minerals, fibre and other important nutrients our bodies need * Adding soy foods to this basic plan will ensure a good supply of isoflavones. A good way to prevent disease

31. The best approach to a healthy diet is to have a diet based on a variety of plant foods *

32. Group Activity • Phytochemicals, what are they? • What part do plant foods play in reducing the risk of disease? • Identify the role that soy foods play in providing a variety of nutrients and compounds. • What does ‘soy is a team player’ mean? end