Nutrition Class 15: Micronutrients

If it comes from a plant, eat it…. If it is made in a plant, don’t RULE If it comes from a plant, eat it…. If it is made in a plant, don’t

Phytochemicals Lost when fruits and vegetables are peeled or pureed. Juices generally contain <50% of the bioactive compounds found in whole fruit. Copyright 2009 ThedaCare

True or False? Quakers Strawberries and Cream Instant Oatmeal has strawberries in it? Copyright 2009 ThedaCare

False Just dehydrated apples that are dyed red. Copyright 2009 ThedaCare

  TOMATOES Tomatoes are fast becoming one of our favorite modern foods, and for good reason -- they can ward off certain kinds of cancer, prevent macular degeneration and cataracts, and help maintain mental function as we age. Tomatoes contain lycopene, twice as powerful as beta-carotene.. Note: cooked tomatoes are preferable, since heat allows more desirable antioxidants in tomatoes to be made available to the body. And because lycopene is fat-soluble, eating tomatoes with oil can improve absorption. Quick Tips: Add minced sundried tomatoes to mashed potatoes, or toss Roma tomatoes with chopped fresh basil and olive oil and serve over pasta.

 BROCCOLI  Broccoli and other cruciferous vegetables like cabbage, cauliflower and Brussels sprouts, can help prevent cancer and ward off heart disease. Cruciferous vegetables contain a compound called indole-3-carbinol (I3C - a potent antioxidant that breaks down estrogen in the body) that reduces the risk of breast cancer and other estrogen-sensitive cancers, like cancer of the ovaries and cervix. Broccoli also contains other protective constituents like beta-carotene, which can help prevent cancer and heart disease. Quick Tips: Wrap cooked, chilled broccoli with roasted pepper strips, or toss steamed broccoli with olive oil, chopped black olives and crushed red pepper flakes.

CARROTS   Carrots are loaded with a potent antioxidant called beta-carotene, a member of the healing family of carotenoids. Also found in beets, sweet potatoes and other yellow-orange vegetables, beta-carotene provides protection against: cancer, especially lung, bladder, breast, esophageal and stomach cancers; heart disease, and the progression of arthritis by as much as 70 percent. Note: Cooked carrots have considerably higher levels of antioxidants than uncooked, probably because heat breaks down the active compounds and makes them more available. Quick Tips: Puree cooked carrots with low-fat chicken broth, rosemary and a dash of cream, or steam whole baby carrots and toss with nutmeg, honey and a little butter.

WHOLE GRAINS Quick Tips: Your morning bowl of cereal may be a more potent source of phytochemicals than you think -- as long as it's whole-grain variety. Vitamin E in grains is a potent antioxidant that plays a role in preventing cancer, especially prostate cancer. Other studies have found that it can boost immunity, slow the progression of Alzheimer's disease, treat and possibly prevent arthritis, prevent sunburn and treat male infertility. Grains are also rich in phytic acid, known as IP-6, a potent antioxidant that can help protect against breast, colon and liver cancers. Quick Tips: Combine cooked bulgur wheat with chopped parsley, scallions and olive oil, or add raisins, dried apricots and minced basil to brown rice.

Citrus Flavonoids Research has shown that citrus flavonoids and their metabolites are potent antioxidants. It is believed that they are able to suppress many of the events of cancer and fight against heart disease. Some of the flavonoids in citrus fruits such as tangerine and orange are the most potent cancer fighting compounds, particularly against lung and prostate cancer cells. Current Medicinal Chemistry. 2001; 8: 135-153.

Pumpkin and Sweet Potato Benefits Loaded with an important antioxidant, beta-carotene, and are a good source of potassium. Beta-carotene is one of the plant carotenoids converted to vitamin A in the body. Foods high in beta-carotene are believed to: Offer protection from the development of cancer Offer protection against heart disease Pumpkin Nutrition