Phytochemicals

1. Phytochemicals • Phyto = plants • Compounds in plants that protect them from pests, viruses, bacteria & sun damage. • Only in plant foods. • 5-9 servings of fruits & veggies recommended each day. • Antioxidants are phytochemicals that decrease free radicals.

2. Antioxidants reduce free radicals • Every cell needs oxygen to generate energy, but this process forms some unstable molecules. • These unstable oxygen molecules stabilize themselves, by stealing electrons from nearby molecules – creating free radicals. • Antioxidants are the police force that minimize the stealing. You want enough police on the force to out number the thieves (free radicals). • Free radicals may lead to cancer, heart disease, memory loss & impaired eyesight.

3. Antioxidant Power • Tufts University designed a test to measure the antioxidant strength of food. • Grind food & spin, then toss in free radicals. • Strive for 3,500 “antioxidant points” per day (serving size = ½ c.)

4. Tomato (189) • Benefits • Provides 80% of American’s lycopene. • Lycopene protects against prostate & lung cancer. • 10 servings/week decreased prostate cancer 35%. • Cooking frees lycopene • Red tomatoes • Tomato soup • Pasta sauce • Pizza sauce

5. Yellow Corn (402) • Provides 2 carotenoids • Lutein & zeaxanthin. Both lutein and zeaxanthin found in macula of eye • Benefits • Can help prevent loss of our sharp vision. Macular (retina) degeneration is the leading cause of blindness in elderly.

6. Orange (750) • Benefits • Promotes heart health by reducing inflammation, LDL cholesterol and risk of stroke. • Juice & peel may help prevent cancer of stomach, mouth, lung, breast and skin. • Boosts enzymes that collect & remove carcinogens & encourages cell death in diseased cells.

7. Orange Peel: Study • Examined eating habits of 475 Arizonians • Those who used orange (or lemon) peels in cooking – as little as once a month – reduced their risks of squamous cell carcinoma (type that can spread) of the skin 50%.

8. Broccoli (890) • Benefits: • Sulforaphane is a cancer fighter. Boosts enzymes that collect & remove carcinogens & encourages cell death in diseased cells. • Carcinogen exposed rats: Those that received Sulforaphane – had 60% less mammary tumors.

9. Cranberries (1750) • Benefits • Prevents urinary tract infections • The tannins prevent bacteria from adhering to the walls of the bladder or urethra. • 1 cup of cranberry juice or dried cranberries are effective.

10. Strawberries (1540) • Benefits • Protects the aging brain from oxidative damage • Ellagic acid in seeds prevent tumors of the esophagus and colon

11. Strawberries: Study • Put rats in 100% oxygen for 48 hours and their brain activity went from the equivalent of 18 years to 60 years old. • For 2 months, fed rats a strawberry-fortified diet*. • Put strawberry fed rats in 100% oxygen for 48 hours & their brains looked normal– no aging. *Same results with blueberries & spinach.

12. Ellagic Acid: Benefits • In lab studies shown to battle cancer by: • Decreasing the activity of enzymes that create certain carcinogens • Boosting enzymes that “package” carcinogens to be taken out • Encouraging cell death in diseased cells • Ellagic acid in strawberry, raspberry & blackberry seeds

13. Raspberries (1220) • Benefits • Same cancer protective compounds as strawberries but 50% more ellagic acid. • Most fiber of any fruit (double the fiber of strawberries) – 8 g fiber per 1/2 cup. • Jamba Juice with berries!

14. Red Wine (985) • Benefits • Helps reduce LDL (bad cholesterol) oxidation • Red wine has the most benefits • White wine =196 points • 5 oz/day for women • 10 oz/day for men.

15. Spinach (1260) • Benefits • One of the best foods to eat for your eyes! Zeaxanthin & lutein protect from macular (retina) degeneration- leading cause of blindness in the elderly. • Stops cataracts. Lens doesn‘t replace old cells. • Especially important for: blue eyes – iris lets more damaging light in people with family history

16. Kale ( 1770) • Benefits • Destroys more “free radicals” than any other vegetable! • Stops cataracts - similar benefits as spinach. • Get kale fresh – it becomes bitter with age

17. Kale & Spinach: Study • Nurses Health Study with over 77,000 nurses over age 45 followed for 12 years • Ate spinach 2/week: 35% less cataracts • Ate kale at least 1/week: 40% less cataracts

18. Blueberries (2400) • Benefits • Destroys more “free radicals” than any other fruit! • Blueberries and strawberries have been called the “brain-berries” because they reverse some aspects of brain aging. • Eat fresh – cooking can damage the antioxidant power

19. Blueberries*: Study • Study with aging rats (65–70 in human years) with decline in memory, motor skills and balance. • Two months fed a diet with 1-2% blueberries (equiv ½-1 c blueberries). • “Rat Olympics”: Showed improvement in coordination and balance. Kept balance twice as long as control group. • How? Developed new brain cells quicker or receptors on brain cells communicated better. • *Same results with strawberries & spinach

20. Supplements • Studies show the health benefits are in food, not supplements. • Beta-carotene: • Two major studies on nearly 50,000 people found it increased lung cancer rates in smokers. • Vitamin E: • Study with 10,000 older men & women. After 4 ½ years it failed to cut the risk of heart disease or stroke.

21. Phytochemicals!