1. Whole Foods Production NS430 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 – 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 A nthocyanins, 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. 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