PHYTOCHEMICALS Chapter 7

Learning Objectives  Explain what phytochemicals are and give examples  Identify cooking techniques that promote retention of nutrients and those that cause nutrient loss from foods

Phytochemicals  Phytochemicals = phytonutrients  Not essentials but helpful  Have biological activity that help cells to function well and/or protect them from damage  Many promote health and reduce risk of disease  Many unknowns in this area of research

Antioxidant Protection  Various vitamins, minerals and phytochemicals act as antioxidants  Antioxidants reduce cell damage from reactive metabolic particles (waste) in cells  Free-radical damage within cells contribute to cancers, heart disease, aging

Antioxidants  Vitamins – A, C, E, beta-carotene  Mineral – selenium  Phytochemicals – lutein, lycopene, resveratrol

Food Sources of Antioxidants  Legumes: red beans, pinto beans, black beans  Berries: blueberries, cranberries, blackberries, raspberries, strawberries  Artichoke hearts  Prunes, plums  Apples  Pecans  Cherries  Potatoes  Tea

Phytochemicals - Carotenoids  Fat-soluble phytochemicals, similar to Vitamin A  The pigments in red, green, yellow and orange fruits and vegetables  Strong antioxidant protective properties  Over 600 identified – most research on:  Beta-carotene- many functions, converts to Vitamin A  Lutein – protects eyes  Zeaxanthin – protects eyes  Lycopene – reduces risk of prostrate cancer, heart disease (uniquely in red fruits and vegetables like tomatoes, red peppers, red grapefruit, watermelon)

Phytochemicals - Flavonoids  Associated with reduction in the risk of cardiovascular disease  Among the most potent and abundant antioxidants  Includes:  Quercetin – also protects lungs. In red wine  Catechin – also protects against cancer. In green and oolong tea  Anthocyandidins – also protects against disease of aging and prevents urinary tract infections. In red and purple fruits and vegetables

Phytochemicals - Phytoesterogens  Plant compounds with effects similar to hormone estrogen  Associated with reduction in the risk of cardiovascular disease  Improves bone health  Food sources:  Soy foods  Legumes  Seeds  Kale  Cabbage

Phytochemicals - Glucosinolates  Glucosinolates are compounds that contain the mineral sulfur. These are in cruciferous vegetables  Cruciferous vegetables include :  Broccoli  Cauliflower  Kale  Cabbage  Brussels sprouts  Bok choy  Kohlrabi  Turnips

Phytochemicals - Glucosinolates  Group also includes allium compounds that protect against viruses, bacteria and fungus  Allium is in :  Garlic  Onions  Scallions  Chives  Leeks  Ramps

Other Phytochemicals  See chart on page 163  Most well-known are:  Capsaicin in hot chili peppers  Curcumin in turmeric  Resveratrol in red grapes and red wine  Many foods that are sources of phytochecmials are commonly listed as “superfoods” with unique health benefits

Black Pepper  Beta-caryophllene  Cadineno  Fiber  Dihydrocarveol  Lauric acid  Linoleic acid  Linolenic acid  Magnesium  Myristic acid  Oleic acid  Piperidine  Piperonal  Potassium  Phytosterols  Riboflavin  Sodium  Thiamin  Water  Zinc  Palmitic acid  Phosphorus

The Amazing Orange  Vitamin C, folic acid, potassium, fiber, carbohydrate  170 phytochemicals  60 flavinoids Anti-inflammatory, antioxidant, inhibit tumor cell growth, activate detoxifying P-450 enzyme system (makes toxins water soluble for elimination)  40 limonoids Inhibit tumor formation  20 carotenoids Antioxidant

To increase life/freshness of vegetables  Store vegetables away from fruits  Fruits- ethylene gas, vegetables- odors  Perforated bags  Air flow, prevent moisture build up  Herbs- bouquet in water, cover or wrap in paper towel

 Eats lots of plant based foods…  fruits  Vegetables  Herbs and spices  Soy and legumes  Whole grains  Plant oil  Drink tea and soy milk