Whole Foods Production NS430

1. Whole Foods ProductionNS430 Nazia Sadat RD, LDN, MS, MPH Seminar 4 Fruits/Phytochemicals

2. Today’s Agenda • Today we will be covering these topics: • Phytochemicals • Fruits

3. Phytochemicals

4. Phytochemicals • Phytochemicals – a chemical synthesized from plants • “phyto” is the Greek word for plant • Phytochemicals were produced by plants in order to help maintain their growth and to protect them • Animals consumed these phytochemicals and were able to maintain their growth and be protected from damage • Multiple studies have found that many phytochemicals exert buffering action at one or more stages of cancer development • They also prevent formation of carcinogens, scavenge and quench free radicals, reduce certain damage to DNA, etc.

5. More about Phytochemicals • It is estimated that >5000 individual phytochemicals have been identified • But a large % still remain unknown • Why phytochemicals help prevent cancer? • We are constantly exposed to oxidative damage in our everyday life • We need a balance of oxidation versus antioxidants to remain healthy • Best way is to obtain antioxidants through whole foods like fruits, vegetables and whole grains

6. What are free radicals?

7. Free Radicals and Antioxidants • During normal metabolism, oxygen can from damaging byproducts called “free radicals” • Free radicals are also present in the environment • Why are free radicals bad? • Free radicals are molecules with an odd number of electrons which makes then very unstable. • They are highly reactive and if not quenches can cause damage in the body • How are free radicals quenched? • When they combine with another unpaired electron • If free radicals are not quenches, in the long run they can cause enough damage to lean to heart disease, cancer, etc.

8. Common Phytochemicals • Phenolics: • Products of metabolism in plants that provide essential functions (reproduction, defense) • High in cranberries and broccoli • Flavonoids: • More than 4000 identified • Many different subgroups • Carotenoids: • Natures most widespread pigments • Received much needed attention due to their provitamin and antioxidant roles • Carotenoids react with free radicals

9. Common Phytochemicals • Phenolic compounds or Polyphenol • Flavonoids Anthocyanins, anthocynidins, isoflavonoids, flavonols, flavones – found in vegetables, fruits, green tea, soybeans…… • Phenolic acids: ferulic acid, caffeic acid, coumaric acid, ellagic acid and gallic acid --- found in whole grains, berries, cherries… • Tannins: Catechins ---found in lentils, beans, tea, grape, wine... • Terpenes • Carotenoids: beta-carotene, alpha carotene, cryptoxanthin, zeaxantin, licopene, lutein ---- They give the color orange: carrots, peaches, mangos, but can also be found in leafy greens. • Limonoids: limonin, nomilin, d limonine--- found in citrus fruits • Sulfur containing chemical • Organosulfur compounds: Allicin in garlic • Isothiocyanates: Sulforaphane in cruciferous vegetables

10. Fruits

11. Fruits • It is important to remember that fruits and vegetables are NOT equal • The main emphasis should be on vegetable consumption • It is very easy to overindulge in sweet fruits • Advise is very vague as fruits and veggies are put into a single category • It is important to remember that not all fruits are equal and fruits juice DOES NOT equate to fruit servings • Fruits are great as in between meal snacks and are convenient to use as an on the go food

12. Question Why are fruit juices not the best recommendation for substitution of fruits?

13. Benefits of Fruits • Along with vitamins, minerals and trace minerals – fruits have been found to contain beneficial phytochemicals • Carotenoids • Flavonoids • Phenols • Ellagic acid • Resveratrol • Benefits against free radicals • Work better than phytochemicals from supplements

14. Common Fruits • Berries: anthocyanins • Cranberries: bioflavonoid, anthocyanins, procyanins, phenolic acids • Raspberries: Ellagic acid, anthocyanins, flavovol • Apple: flavonoid quercetin, fiber • Banana: potassium, fiber • Cherries: anthocyanins • Citrus fruits: flavonoids • Grapes: Ellagic acid • Melons: Caretenoids, lycopene • Pomegranates: Ellagic acid, flavonoids, polyphenols

15. Dried Fruits • Portability makes them an ideal snack • Be careful on portion sizes due to high sugar content • Raisins • Flavonoids: catechin and quercetin • Prunes: inhibits growth of major bacteria

16. Buying and Storing Fruits • Some fruits are available year round • Bananas, apples • Others are seasonal • Peaches, cherries • Factors to consider when buying fruit • Plan on use? Immediately or later • Storage space • Time to prepare • REMEMBER to wash all fruits just before you use them • Even fruits with thick rinds • Cut fruits just before use to prevent browning

17. Recommendations • 5 a day/Fruits & Veggies More Matters • On average 3 servings of veggies and 2 servings of fruit • CDC • 5 fruit/veggies servings per day • National Cancer Institute • Doubled their recommendation to 10 servings per day • The Dietary Guidelines for Americans • In 2005, changed fruit and vegetable recommendations. • The new guidelines recommend 2 to 6 1/2 cups of fruits and vegetables a day or the equivalent of 4 to 13 servings

18. Any Questions?

19. Project • Find a peer reviewed research article on phytochemicals • Associated with a specific type of fruits • Apples and anti cancer benefits • Berries and cancer fighting benefits • 1 page – follow APA formatting discussed last week • What is a peer reviewed journal? • Articles that have been reviewed for there research and information • Usually from journals – American Journal of Public Health, American Dietetic Association, American Medical Association journal, etc…….

20. Readings for this Week! • Chapter 2 in the text • Fruits