Created by:Angie Castleberry

M.S. Human NutritionNorth Forsyth High School

Cumming ,GA

Americans do not eat enough fruits and vegetables. According to dietary recommendations, we should consume an average of 5 servings of fruits and vegetables each day.

Do we need yet another reason to eat fruits and vegetables?

Phyto- Greek word for plantsSubstances in plants that may help prevent diseases like cancer and heart disease.So far, scientists know of 3,000 different phytochemicals with possible health benefits.

Phytochemicals

Phenolic Acids Flavonoids Stilbenes/ Lignans

Anthocyanins, Flavonols FlavanolsFlavones, Flavanones Catechins Proanthocyanidins Isoflavones Epicatechins

Procyanidins Prodelphinidins

What are flavonoids? Flavonoids are the most diverse group of phytochemicals

The results from two classic studies suggest that flavonoids, in particular, may be an important phytochemical group that contributes to the reduced mortality rates observed in those consuming high levels

of plant based food

What is the evidence that phytochemicals protect against disease?Epidemiological studies suggest that consumption of a diet high in fruits and vegetables is associated with a reduced risk of chronic

disease

Definitions:Free radicals- Bad guys-They are capable of causing cells to lose their structure, function and eventually destroying them.Connected with the development of 50 diseases including heart disease and cancer.

Antioxidants:Capable of stabilizing or deactivating free radicals before they attack cells.Chemoprevention- using one or several compounds to prevent, stop or reverse the development of cancer.

Apparent ability to stop a cell’s conversion from healthy to cancerous.

Inhibit various hormone actions and metabolic pathways that are associated with the development of cancer and heart disease.

Some phytochemicals have been found to lower LDL cholesterol.Others have been found to help prevent blood clotting.Reduce how much cholesterol the body produces and keep blood pressure down.

Phytochemicals are also being used in cancer treatment in dosages.Researchers still don’t know a lot about phytochemicals.They do know that people who eat large quantities of fruits and veggies have reduced cancer risks. They are doing something right!!!!

Highest anticancer activity can be found in garlic, soybeans, cabbage, ginger, licorice root, and the umbelliferous vegetables (such as carrots, celery, cilantro, parsley and parsnip).

Additional foods found to have cancer protective activity: onions, flax, citrus, tumeric , cruciferous veggies, tomatoes, sweet peppers and brown rice.

Not only do vegetables prevents cancer, they are also an essential member in a heart-healthy diet. Include at least 5 servings of vegetables and fruits daily and enjoy the benefits offered by them.

There are thousands of phytochemicals. But some of the basic classes of them are found in these foods:Cruciferous vegetables: broccoli, cauliflower, cabbage, dark leafy greens.

Tomatoes and Watermelons

Phytochemical found: Lycopene

Lycopene has been found to be 2 times as powerful as beta carotene (Vitamin A) in the destruction of free radicals.

Onions, Garlic, Scallions, ChivesPhytochemicals Found: Allium compoundsThey help to keep healthy cells in the body from being damaged by free radicals.

Grapes, Strawberries, Cranberries, Nuts, Blackberries, Raspberries

Phytochemicals found: Ellagic Acid

Appears to make blood less likely to clot therefore is beneficial in preventing heart disease.

Citrus Fruits

Phytochemical found: monoterpenes

May help to prevent cancer.

Soybeans

Phytochemicals found: Isoflavones and saponins.Have a wide range of benefits including lowering the risk for heart disease. Soy has been nicknamed the Miracle BeanChinese have regular consumption of soybeans and tofu. They have ½ the risk of cancer than Americans.

May also help prevent osteoporosis, and reduce the symptoms of menopause.Exact component that is responsible for the positive effect is still unknown.

Green Tea has also made the headlines:

Green Tea- contains high levels of flavonoids.Shuts off the formation of cancer cellsTurns up the body’s defense system and suppresses cancer advancement.

What Color is Your Diet?

Many of the pigments found in fruits and vegetables are phytochemicals.

A seven color system, organized as a color wheel. Developed by Dr. David Heber , UCLA Center for Human Nutrition, and Susan Bowerman.

20

Eat your colors!

Red - Lycopene, phytoene, phytofluene, vitamin E

Tomatoes, tomato sauce, vegetable juice, tomato soup, watermelon.

Green- Glucosinolates, Isothiocyanates, Indole-3 Carbinol, and Folic Acid

Broccoli, Brussels Sprouts, Bok Choy, Cauliflower , Cabbage

Green/Yellow- Lutein, Zeaxanthin

Spinach, Avocado, Kale, Green Beans, Green Peppers, Kiwi,

Collard Greens, Mustard Greens,

Turnip Greens

Orange- Alpha and Beta Carotene

Carrots Pumpkins, Squash, Mangos, Apricots, Cantaloupe

Orange/Yellow- Vitamin C Flavonoids

Oranges, Orange Juice, Tangerines, Peaches, lemons, Limes, Pineapple.

Red-Purple Anthocyanins, Elegiac Acid, Flavonoids

Grapes, grape juice and red wine raisins cherries strawberries

White/ Green - Allyl SulfidesGarlic, Onion, and Chives

Should people take phytochemical supplements?

The long-term effects of pharmacological doses of phytochemicals on human health are not well understood and therefore supplementation is not recommended.

Eating a variety of vegetables and fruits.Eat more grains-at least half of them whole grains.Don’t forget herbs and spices,Decrease portion size of meats.

Add fresh greens, carrots, celery, parsley, tomatoes, and beans to your soups.Store dried fruit (apricots, dates, raisins) for a quick snack at home or work.Explore new foods and new recipes!

How many phytochemicals are in the meal below:

Tomato Soup and crackersFruit salad ( pineapple, strawberries, peaches, and cherries)Grilled cheese - made with low-fat cheeseGlass of Water

The answer is 9!

Tomato Soup- lycopene, phytoene, phytofluene, and Vitamin E. Pineapple and peaches - Vitamin C and Flavonoids

Strawberries and cherries - anthocyanins , Ellagic Acid and Flavonoids.

Phytochemicals are a complicated topic! To uncomplicate this…you have a project on phytochemicals called: “Superfoods”