PHYTOCHEMICALSChapter 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