1192014

1

Phytonutrients for

High-Level Wellness

Deanna Minich PhD FACN CNS

January 2014 wwwfoodandspiritcom

wwwplminstituteorg

Learning Objectives

1 To understand the importance of phytonutrients in health and reducing chronic disease (RATIONALE)

2 To learn about new findings in phytonutrient research and apply them clinically (NEW CLINICAL FINDINGS)

3 To understand how to instruct a patient to get the most phytonutrients from their food (ACTION ndash THE ldquoDOrdquo)

Key Clinical Actions

1 To give patients ways to get more

phytonutrients in their eating

2 To provide patients with tips on ldquoeating

smarterrdquo when it comes to maximizing

phytonutrient density

Learning Objectives

1 To understand the importance of phytonutrients in health and reducing chronic disease (RATIONALE)

2 To learn about new findings in phytonutrient research and apply them clinically (NEW CLINICAL FINDINGS)

3 To understand how to instruct a patient to get the most phytonutrients from their food (ACTION ndash THE ldquoDOrdquo)

Learning Objectives I need to convince your left brain that

phytonutrients are of value

ldquoStudies studies

and more

studieshelliprdquo

ldquoEat more fruits

and vegetableshelliprdquo

transforms intohellip

ldquoEat colorful

phytonutrients for

vitalityrdquo

Learning Objectives I need to convince your right brain that

phytonutrients are special

1192014

2

New eyes on ldquooldrdquo ideashellip

Perspectives on food are changinghellip

Connection

Intuition

Truth

Healing

Energy

Emotions

DNA wwwfoodandspiritcom

The ldquoRipple Effectrdquo of Nutrients

Nutrients 2012 December 4(12) 1898ndash1944

Systems and Signal Transduction

Network of associations between dietary intake adipose gene expression and phenotypic markers Green nodes nutrients yellow lipid fatty acid and apolipoprotein variables in blood red inflammatory and oxidative stress markers in blood blue gene expression (enzyme) in adipose tissue Solid line positive correlationcovariance dashed line negative correlationcovariance

Nutrients 2012 December 4(12) 1898ndash1944

Translation to Phytonutrients

Foods and Eating

Color is medicine

1192014

2

New eyes on ldquooldrdquo ideashellip

Perspectives on food are changinghellip

Connection

Intuition

Truth

Healing

Energy

Emotions

DNA wwwfoodandspiritcom

The ldquoRipple Effectrdquo of Nutrients

Nutrients 2012 December 4(12) 1898ndash1944

Systems and Signal Transduction

Network of associations between dietary intake adipose gene expression and phenotypic markers Green nodes nutrients yellow lipid fatty acid and apolipoprotein variables in blood red inflammatory and oxidative stress markers in blood blue gene expression (enzyme) in adipose tissue Solid line positive correlationcovariance dashed line negative correlationcovariance

Nutrients 2012 December 4(12) 1898ndash1944

Translation to Phytonutrients

Foods and Eating

Color is medicine

1192014

3

Eat plant foods

reduce chronic disease

bull CVD

bull Cancer

bull Diabetes

bull Alzheimerrsquos disease

bull Cataracts

bull Age-related functional decline

Liu et al Journal of Food Science Vol 78 S1 2013

Thousands of Phytochemicals

All plants produce (non-nutritive) chemical

compoundsmdash ldquophytochemicalsrdquomdashas part of

their normal metabolic activities

ndash Carbohydrates fats proteins fiber

ndash Vitamins minerals

ndash Secondary metabolites

ndash Pigments There are 5000 to 10000+

phytonutrients in our food supply

Walsh et al Am J Clin Nutr 2007 Dec86(6)1687-93)

Where to Find Phytochemicals

bull Fruits

bull Vegetables

bull Nuts

bull Seeds

bull Whole grains

bull Legumes

bull Herbs

bull Spices

Phytochemicals as genetic and

epigenetic modulators

Liu Adv Nutr 4 384Sndash392S 2013

TYPES OF PHYTOCHEMICALS

1192014

4

Small amounts

Significant impact

Carbohydrate = 250 g

Protein = 100 g

Fat = 60 g

Phytonutrients = 15 g

Walsh et al Am J Clin Nutr 2007 Dec86(6)1687-93

bull N=21 healthy individuals

bull Normal diet vs 2-d low-phyto

diet vs 2-d standard phyto diet

Phytonutrients are more

than antioxidantshellip

bull Physiological location specificity

bull Structurefunction

ndash Beta-carotene Corpus luteummdashovulation

ndash Lutein Maculamdashvision

ndash Anthocyanins Brainmdashcognition

copyMetagenics Inc

Phytonutrients communicate

messages to cell networks

Howitz KT Sinclair DA Xenohormesis sensing the chemical cues of other species Cell 2008 May 2133(3)387-91

Eating phytochemicals helps with

antioxidant defense systems

0

50

100

150

200

250

300

350

Day 0 Day3 Day 6 Day 0 Day 3 Day 6

Phenol poor diet Phenol rich diet

N=19 healthy female non-smokers Two dietary interventions separated by 3 d Kim HY Kim OH Sung MK Effects of phenol-depleted and phenol-rich diets on blood markers of oxidative stress and urinary excretion of quercetin and kaempferol in healthy volunteers J Am Coll Nutr 2003 Jun22(3)217-23

Eryt

hro

cyte

SO

D A

ctiv

ity

Plasma alpha-tocopherol and beta-carotene

concentrations decreased by day 3 and 6

41 INCREASE OF SOD

These results suggest that polyphenol-rich diets may decrease the risk of chronic diseases by reducing oxidative stress

Phytochemicals activate

ARE and MTF-1

Detoxification of toxic elements Maintain Zn reserve

Protect against oxidative stress

ARE genes

Metallothioneins

MTF-1

Keap1+Nrf-2

Selenoprotein W (Glutathione binding protein) (Glutathione involved in Cd detoxification)

Nrf-2 MTF-1

Nrf-2 MRE ARE

Howitz KT Sinclair DA Xenohormesis sensing the chemical cues of other species Cell 2008 May 2133(3)387-91

Eat stressed plants

1192014

5

Get Touchy Feely With Plants Gently

Rubbing Them With Your Fingers Can

Make Them Less Susceptible to Disease

Lehcen Benikhlef Floriane LrsquoHaridon Eliane Abou-Mansour Mario Serrano Matteo Binda Alex Costa Silke Lehmann and Jean-Pierre Meacutetraux Perception of soft mechanical stress in Arabidopsis leaves activates disease resistance BMC Plant Biology 2013 [link]

ldquoGently rubbing the leaves of thale cress plants

(Arabidsopsis thaliana) between thumb and forefinger

activates an innate defense mechanism Floriane

LHaridon and colleagues report

Within minutes biochemical changes occur causing the

plant to become more resistant to Botrytis cinerea the

fungus that causes grey mouldrdquo

The Gut-

Phytonutrient

Connection

Johanna W Lampe et al Semin Cancer Biol 2007 October17(5)347-353

Personalized

nutrition

Phytoprofiling amp

Metabotyping

The Future of Nutrition

Systems Biology

Information

Genomics

Individual

Personalization

Decoded the genome

Nutrigenomics Epigenetics Phytogenomics

Personalized Nutrition

Learning Objectives

1 To understand the importance of phytonutrients in health and reducing chronic disease (RATIONALE)

2 To learn about new findings in phytonutrient research and apply them clinically (NEW CLINICAL FINDINGS)

3 To understand how to instruct a patient to get the most phytonutrients from their food (ACTION ndash THE ldquoDOrdquo)

1192014

4

Small amounts

Significant impact

Carbohydrate = 250 g

Protein = 100 g

Fat = 60 g

Phytonutrients = 15 g

Walsh et al Am J Clin Nutr 2007 Dec86(6)1687-93

bull N=21 healthy individuals

bull Normal diet vs 2-d low-phyto

diet vs 2-d standard phyto diet

Phytonutrients are more

than antioxidantshellip

bull Physiological location specificity

bull Structurefunction

ndash Beta-carotene Corpus luteummdashovulation

ndash Lutein Maculamdashvision

ndash Anthocyanins Brainmdashcognition

copyMetagenics Inc

Phytonutrients communicate

messages to cell networks

Howitz KT Sinclair DA Xenohormesis sensing the chemical cues of other species Cell 2008 May 2133(3)387-91

Eating phytochemicals helps with

antioxidant defense systems

0

50

100

150

200

250

300

350

Day 0 Day3 Day 6 Day 0 Day 3 Day 6

Phenol poor diet Phenol rich diet

N=19 healthy female non-smokers Two dietary interventions separated by 3 d Kim HY Kim OH Sung MK Effects of phenol-depleted and phenol-rich diets on blood markers of oxidative stress and urinary excretion of quercetin and kaempferol in healthy volunteers J Am Coll Nutr 2003 Jun22(3)217-23

Eryt

hro

cyte

SO

D A

ctiv

ity

Plasma alpha-tocopherol and beta-carotene

concentrations decreased by day 3 and 6

41 INCREASE OF SOD

These results suggest that polyphenol-rich diets may decrease the risk of chronic diseases by reducing oxidative stress

Phytochemicals activate

ARE and MTF-1

Detoxification of toxic elements Maintain Zn reserve

Protect against oxidative stress

ARE genes

Metallothioneins

MTF-1

Keap1+Nrf-2

Selenoprotein W (Glutathione binding protein) (Glutathione involved in Cd detoxification)

Nrf-2 MTF-1

Nrf-2 MRE ARE

Howitz KT Sinclair DA Xenohormesis sensing the chemical cues of other species Cell 2008 May 2133(3)387-91

Eat stressed plants

1192014

5

Get Touchy Feely With Plants Gently

Rubbing Them With Your Fingers Can

Make Them Less Susceptible to Disease

Lehcen Benikhlef Floriane LrsquoHaridon Eliane Abou-Mansour Mario Serrano Matteo Binda Alex Costa Silke Lehmann and Jean-Pierre Meacutetraux Perception of soft mechanical stress in Arabidopsis leaves activates disease resistance BMC Plant Biology 2013 [link]

ldquoGently rubbing the leaves of thale cress plants

(Arabidsopsis thaliana) between thumb and forefinger

activates an innate defense mechanism Floriane

LHaridon and colleagues report

Within minutes biochemical changes occur causing the

plant to become more resistant to Botrytis cinerea the

fungus that causes grey mouldrdquo

The Gut-

Phytonutrient

Connection

Johanna W Lampe et al Semin Cancer Biol 2007 October17(5)347-353

Personalized

nutrition

Phytoprofiling amp

Metabotyping

The Future of Nutrition

Systems Biology

Information

Genomics

Individual

Personalization

Decoded the genome

Nutrigenomics Epigenetics Phytogenomics

Personalized Nutrition

Learning Objectives

1 To understand the importance of phytonutrients in health and reducing chronic disease (RATIONALE)

2 To learn about new findings in phytonutrient research and apply them clinically (NEW CLINICAL FINDINGS)

3 To understand how to instruct a patient to get the most phytonutrients from their food (ACTION ndash THE ldquoDOrdquo)

1192014

5

Get Touchy Feely With Plants Gently

Rubbing Them With Your Fingers Can

Make Them Less Susceptible to Disease

Lehcen Benikhlef Floriane LrsquoHaridon Eliane Abou-Mansour Mario Serrano Matteo Binda Alex Costa Silke Lehmann and Jean-Pierre Meacutetraux Perception of soft mechanical stress in Arabidopsis leaves activates disease resistance BMC Plant Biology 2013 [link]

ldquoGently rubbing the leaves of thale cress plants

(Arabidsopsis thaliana) between thumb and forefinger

activates an innate defense mechanism Floriane

LHaridon and colleagues report

Within minutes biochemical changes occur causing the

plant to become more resistant to Botrytis cinerea the

fungus that causes grey mouldrdquo

The Gut-

Phytonutrient

Connection

Johanna W Lampe et al Semin Cancer Biol 2007 October17(5)347-353

Personalized

nutrition

Phytoprofiling amp

Metabotyping

The Future of Nutrition

Systems Biology

Information

Genomics

Individual

Personalization

Decoded the genome

Nutrigenomics Epigenetics Phytogenomics

Personalized Nutrition

Learning Objectives

1 To understand the importance of phytonutrients in health and reducing chronic disease (RATIONALE)

2 To learn about new findings in phytonutrient research and apply them clinically (NEW CLINICAL FINDINGS)

3 To understand how to instruct a patient to get the most phytonutrients from their food (ACTION ndash THE ldquoDOrdquo)

1192014

6

Dietary phytochemical index

[PI=(phytochemical kJtotal kJ x 100]

ldquoFoods that were included in the phytochemical-rich category included fruits and vegetables (and prepared foods derived from these) legumes whole grains seeds nuts fruit or vegetable juices olive oil soy sources wine beer and ciderrdquo

Vincent et al J Hum Nutr Diet 2010 Feb23(1)20-9 Epub 2009 Sep 4

Overweight adults eat less

phytonutrients

Vincent et al J Hum Nutr Diet 2010 Feb23(1)20-9 Epub 2009 Sep 4

Adiposity and

Phytonutrients bull There was significant

inverse association

between the highest

quartile category of dietary

PI with the 3-year changes

in weight and BAI

bull Higher dietary PI could

have favorable effects on

prevention of weight gain

and reduction of body

adiposity in adults

Nutr Metab (Lond) 2012 9 108

Increased PI decreased cancer

The results from this case-control study showed that

increased energy intakes from phytochemical-rich

foods (more than 30 of energy per each 1000 kcal)

independent of confounding variables may be related

to decrease the risk of breast cancer

ldquohellipwomen in the highest quartile of dietary PI as

compared with lower quartile consumed more than 36

times fruits (gd) 27 times vegetables and nuts (gd)

and 10 times tea and coffee (cupd)

Asian Pacific J Cancer Prev 14 (5) 2747-2751

Phytonutrients amp Inflammation

Vincent et al J Hum Nutr Diet 2010 Feb23(1)20-9 Epub 2009 Sep 4

Flavonoids amp Cancer Risk

Personalizing Phytonutrients

0 10 20 30 40 50 60

Breast

Skin

Leukemia

Nervous system

Urinary organs

Pancreas

Colorectal

Stomach

Lung

Knekt P et al Dietary flavonoids and the risk of lung cancer and other malignant neoplasms Am J Epidemiol 1997 Aug 1146(3)223-30

1192014

7

Green leafy vegetables amp T2DM

Carter P Gray LJ Troughton J Khunti K Davies MJ Fruit and vegetable intake and incidence of type 2 diabetes mellitus systematic review and meta-analysis BMJ 2010 Aug 18341c4229

ldquoAn increase of 115 servings a day was associated with a 14 decrease in incidencerdquo

Greater intake of flavonoids and

lower risk of dementia

Commenges D et al Intake of flavonoids and risk of dementia Eur J Epidemiol 2000 Apr16(4)357-63 N=1367 subjects above 65 yrs 5-yr follow-up

One cup of black tea = 3123 mg flavonoids

N U T R I T I O N R E S E A R C H 3 2 ( 2 0 1 2 ) 8 9 7 ndash 9 1 0

Phytochemicals and Bone Protection

Are your patients getting

enough phytonutrients

Indirect Laboratory Markers bull Inflammaging

ndash High hsCRP

ndash Low vitamin D

ndash High fasting glucoseinsulin

ndash Low omega-3 Index

ndash Reduced lean body mass

ndash High homocysteine

bull Elevated oxidative Stress Markers

ndash 8-OHdG

ndash Urine lipid peroxides

bull Low levels of vitamins and minerals

bull Advanced Glycation Endproducts ndash High Hgb A1C

bull Elevated autoantibodies

bull Lowered immune function (reduced WBCs)

42

1192014

8

43 44

Increased genetic risks for cancer

45

COMT

MTHFR

46

IFM Phytonutrient Assessment

Questionnaire Phytonutrient Assessment

Questionnaire

1192014

9

IFM 1-Day

Lifestyle

Journal

Sample

Lifestyle

Journal to

Look for

Color

Learning Objectives

1 To understand the importance of phytonutrients in health and reducing chronic disease (RATIONALE)

2 To learn about new findings in phytonutrient research and apply them clinically (NEW CLINICAL FINDINGS)

3 To understand how to instruct a patient to get the most phytonutrients from their food (ACTION ndash THE ldquoDOrdquo)

Plants as the ultimate eating unifier

Omnivore

Vegan

Vegetarian

Flexitarian

Fruitarian

PLANTS

copyDeanna Minich

Communication to the Patient

ldquoFood is informationrdquo

The Brown Yellow White

High-Advanced Glycation Product High-Processed

High-Inflammation High-Aging Diet

Do you have a color deficiency

in your daily eating

1192014

10

Most people have a

ldquophytonutrient gaprdquo

bull 69 fall short in green

bull 78 fall short in red

bull 86 fall short in white

bull 88 fall short in purpleblue

bull 79 fall short in yelloworange

Americarsquos Phytonutrient Report Nutrilite Health Institute 2009

Do you suffer from ldquocolor

deficiencyrdquo

The 2010 Dietary Guidelines for Americans

recommend at least 9 servings of fruits and

vegetables a day based on a 2000 kcal diet

However the average person in the

United States consumes 36 servings

of fruits and vegetables per day

Liu et al Journal of Food Science Vol 78 S1 2013

What counts as ldquocolorrdquo

Fresh cooked and processed fruits and

vegetables including frozen and canned

100 fruit juices 100 vegetable juices and

dried fruits are all considered as servings of

fruits and vegetables

Liu et al Journal of Food Science Vol 78 S1 2013

Recommendations for a 2000 kcal diet

4 servings (2 cups) of fruits

5 servings (25 cups) of vegetables

Get a variety of colors

Smaller amounts of morehellip

ldquoThese findings indicate that

botanical diversity plays a

role in determining the

bioactivity of high-VF diets

and that smaller amounts of

many phytochemicals may

have greater beneficial

effects than larger amounts

of fewer phytochemicalsrdquo

Itrsquos about the

combination

Synergistic anti-cancer

effects of DHA and

curcumin

BMC Cancer 2013 Sep 1313(1)418 [Epub ahead of print]

Other Food Combination Tips

ldquoFood Synergyrdquo

bull Green Tea + Citrus Citrus fruits help preserve the

catechins in green tea

bull Turmeric + Black pepper The anti-cancer activity of

curcumin ndash the main phytochemical in the spice turmeric-

is increased by a factor of 1000 in the presence of piperine

(in black pepper) Olive oil may further enhance the effect

bull Turmeric and Green Tea Synergistic effect on cancer

cells

bull Chopped Garlic + Time The anti-cancer compound

diallyl disulphide is made when garlic is left to sit for 10

minutes after being crushed or chopped

1192014

7

Green leafy vegetables amp T2DM

Carter P Gray LJ Troughton J Khunti K Davies MJ Fruit and vegetable intake and incidence of type 2 diabetes mellitus systematic review and meta-analysis BMJ 2010 Aug 18341c4229

ldquoAn increase of 115 servings a day was associated with a 14 decrease in incidencerdquo

Greater intake of flavonoids and

lower risk of dementia

Commenges D et al Intake of flavonoids and risk of dementia Eur J Epidemiol 2000 Apr16(4)357-63 N=1367 subjects above 65 yrs 5-yr follow-up

One cup of black tea = 3123 mg flavonoids

N U T R I T I O N R E S E A R C H 3 2 ( 2 0 1 2 ) 8 9 7 ndash 9 1 0

Phytochemicals and Bone Protection

Are your patients getting

enough phytonutrients

Indirect Laboratory Markers bull Inflammaging

ndash High hsCRP

ndash Low vitamin D

ndash High fasting glucoseinsulin

ndash Low omega-3 Index

ndash Reduced lean body mass

ndash High homocysteine

bull Elevated oxidative Stress Markers

ndash 8-OHdG

ndash Urine lipid peroxides

bull Low levels of vitamins and minerals

bull Advanced Glycation Endproducts ndash High Hgb A1C

bull Elevated autoantibodies

bull Lowered immune function (reduced WBCs)

42

1192014

8

43 44

Increased genetic risks for cancer

45

COMT

MTHFR

46

IFM Phytonutrient Assessment

Questionnaire Phytonutrient Assessment

Questionnaire

1192014

9

IFM 1-Day

Lifestyle

Journal

Sample

Lifestyle

Journal to

Look for

Color

Learning Objectives

1 To understand the importance of phytonutrients in health and reducing chronic disease (RATIONALE)

2 To learn about new findings in phytonutrient research and apply them clinically (NEW CLINICAL FINDINGS)

3 To understand how to instruct a patient to get the most phytonutrients from their food (ACTION ndash THE ldquoDOrdquo)

Plants as the ultimate eating unifier

Omnivore

Vegan

Vegetarian

Flexitarian

Fruitarian

PLANTS

copyDeanna Minich

Communication to the Patient

ldquoFood is informationrdquo

The Brown Yellow White

High-Advanced Glycation Product High-Processed

High-Inflammation High-Aging Diet

Do you have a color deficiency

in your daily eating

1192014

10

Most people have a

ldquophytonutrient gaprdquo

bull 69 fall short in green

bull 78 fall short in red

bull 86 fall short in white

bull 88 fall short in purpleblue

bull 79 fall short in yelloworange

Americarsquos Phytonutrient Report Nutrilite Health Institute 2009

Do you suffer from ldquocolor

deficiencyrdquo

The 2010 Dietary Guidelines for Americans

recommend at least 9 servings of fruits and

vegetables a day based on a 2000 kcal diet

However the average person in the

United States consumes 36 servings

of fruits and vegetables per day

Liu et al Journal of Food Science Vol 78 S1 2013

What counts as ldquocolorrdquo

Fresh cooked and processed fruits and

vegetables including frozen and canned

100 fruit juices 100 vegetable juices and

dried fruits are all considered as servings of

fruits and vegetables

Liu et al Journal of Food Science Vol 78 S1 2013

Recommendations for a 2000 kcal diet

4 servings (2 cups) of fruits

5 servings (25 cups) of vegetables

Get a variety of colors

Smaller amounts of morehellip

ldquoThese findings indicate that

botanical diversity plays a

role in determining the

bioactivity of high-VF diets

and that smaller amounts of

many phytochemicals may

have greater beneficial

effects than larger amounts

of fewer phytochemicalsrdquo

Itrsquos about the

combination

Synergistic anti-cancer

effects of DHA and

curcumin

BMC Cancer 2013 Sep 1313(1)418 [Epub ahead of print]

Other Food Combination Tips

ldquoFood Synergyrdquo

bull Green Tea + Citrus Citrus fruits help preserve the

catechins in green tea

bull Turmeric + Black pepper The anti-cancer activity of

curcumin ndash the main phytochemical in the spice turmeric-

is increased by a factor of 1000 in the presence of piperine

(in black pepper) Olive oil may further enhance the effect

bull Turmeric and Green Tea Synergistic effect on cancer

cells

bull Chopped Garlic + Time The anti-cancer compound

diallyl disulphide is made when garlic is left to sit for 10

minutes after being crushed or chopped

1192014

8

43 44

Increased genetic risks for cancer

45

COMT

MTHFR

46

IFM Phytonutrient Assessment

Questionnaire Phytonutrient Assessment

Questionnaire

1192014

9

IFM 1-Day

Lifestyle

Journal

Sample

Lifestyle

Journal to

Look for

Color

Learning Objectives

1 To understand the importance of phytonutrients in health and reducing chronic disease (RATIONALE)

2 To learn about new findings in phytonutrient research and apply them clinically (NEW CLINICAL FINDINGS)

3 To understand how to instruct a patient to get the most phytonutrients from their food (ACTION ndash THE ldquoDOrdquo)

Plants as the ultimate eating unifier

Omnivore

Vegan

Vegetarian

Flexitarian

Fruitarian

PLANTS

copyDeanna Minich

Communication to the Patient

ldquoFood is informationrdquo

The Brown Yellow White

High-Advanced Glycation Product High-Processed

High-Inflammation High-Aging Diet

Do you have a color deficiency

in your daily eating

1192014

10

Most people have a

ldquophytonutrient gaprdquo

bull 69 fall short in green

bull 78 fall short in red

bull 86 fall short in white

bull 88 fall short in purpleblue

bull 79 fall short in yelloworange

Americarsquos Phytonutrient Report Nutrilite Health Institute 2009

Do you suffer from ldquocolor

deficiencyrdquo

The 2010 Dietary Guidelines for Americans

recommend at least 9 servings of fruits and

vegetables a day based on a 2000 kcal diet

However the average person in the

United States consumes 36 servings

of fruits and vegetables per day

Liu et al Journal of Food Science Vol 78 S1 2013

What counts as ldquocolorrdquo

Fresh cooked and processed fruits and

vegetables including frozen and canned

100 fruit juices 100 vegetable juices and

dried fruits are all considered as servings of

fruits and vegetables

Liu et al Journal of Food Science Vol 78 S1 2013

Recommendations for a 2000 kcal diet

4 servings (2 cups) of fruits

5 servings (25 cups) of vegetables

Get a variety of colors

Smaller amounts of morehellip

ldquoThese findings indicate that

botanical diversity plays a

role in determining the

bioactivity of high-VF diets

and that smaller amounts of

many phytochemicals may

have greater beneficial

effects than larger amounts

of fewer phytochemicalsrdquo

Itrsquos about the

combination

Synergistic anti-cancer

effects of DHA and

curcumin

BMC Cancer 2013 Sep 1313(1)418 [Epub ahead of print]

Other Food Combination Tips

ldquoFood Synergyrdquo

bull Green Tea + Citrus Citrus fruits help preserve the

catechins in green tea

bull Turmeric + Black pepper The anti-cancer activity of

curcumin ndash the main phytochemical in the spice turmeric-

is increased by a factor of 1000 in the presence of piperine

(in black pepper) Olive oil may further enhance the effect

bull Turmeric and Green Tea Synergistic effect on cancer

cells

bull Chopped Garlic + Time The anti-cancer compound

diallyl disulphide is made when garlic is left to sit for 10

minutes after being crushed or chopped

1192014

9

IFM 1-Day

Lifestyle

Journal

Sample

Lifestyle

Journal to

Look for

Color

Learning Objectives

1 To understand the importance of phytonutrients in health and reducing chronic disease (RATIONALE)

2 To learn about new findings in phytonutrient research and apply them clinically (NEW CLINICAL FINDINGS)

3 To understand how to instruct a patient to get the most phytonutrients from their food (ACTION ndash THE ldquoDOrdquo)

Plants as the ultimate eating unifier

Omnivore

Vegan

Vegetarian

Flexitarian

Fruitarian

PLANTS

copyDeanna Minich

Communication to the Patient

ldquoFood is informationrdquo

The Brown Yellow White

High-Advanced Glycation Product High-Processed

High-Inflammation High-Aging Diet

Do you have a color deficiency

in your daily eating

1192014

10

Most people have a

ldquophytonutrient gaprdquo

bull 69 fall short in green

bull 78 fall short in red

bull 86 fall short in white

bull 88 fall short in purpleblue

bull 79 fall short in yelloworange

Americarsquos Phytonutrient Report Nutrilite Health Institute 2009

Do you suffer from ldquocolor

deficiencyrdquo

The 2010 Dietary Guidelines for Americans

recommend at least 9 servings of fruits and

vegetables a day based on a 2000 kcal diet

However the average person in the

United States consumes 36 servings

of fruits and vegetables per day

Liu et al Journal of Food Science Vol 78 S1 2013

What counts as ldquocolorrdquo

Fresh cooked and processed fruits and

vegetables including frozen and canned

100 fruit juices 100 vegetable juices and

dried fruits are all considered as servings of

fruits and vegetables

Liu et al Journal of Food Science Vol 78 S1 2013

Recommendations for a 2000 kcal diet

4 servings (2 cups) of fruits

5 servings (25 cups) of vegetables

Get a variety of colors

Smaller amounts of morehellip

ldquoThese findings indicate that

botanical diversity plays a

role in determining the

bioactivity of high-VF diets

and that smaller amounts of

many phytochemicals may

have greater beneficial

effects than larger amounts

of fewer phytochemicalsrdquo

Itrsquos about the

combination

Synergistic anti-cancer

effects of DHA and

curcumin

BMC Cancer 2013 Sep 1313(1)418 [Epub ahead of print]

Other Food Combination Tips

ldquoFood Synergyrdquo

bull Green Tea + Citrus Citrus fruits help preserve the

catechins in green tea

bull Turmeric + Black pepper The anti-cancer activity of

curcumin ndash the main phytochemical in the spice turmeric-

is increased by a factor of 1000 in the presence of piperine

(in black pepper) Olive oil may further enhance the effect

bull Turmeric and Green Tea Synergistic effect on cancer

cells

bull Chopped Garlic + Time The anti-cancer compound

diallyl disulphide is made when garlic is left to sit for 10

minutes after being crushed or chopped

1192014

10

Most people have a

ldquophytonutrient gaprdquo

bull 69 fall short in green

bull 78 fall short in red

bull 86 fall short in white

bull 88 fall short in purpleblue

bull 79 fall short in yelloworange

Americarsquos Phytonutrient Report Nutrilite Health Institute 2009

Do you suffer from ldquocolor

deficiencyrdquo

The 2010 Dietary Guidelines for Americans

recommend at least 9 servings of fruits and

vegetables a day based on a 2000 kcal diet

However the average person in the

United States consumes 36 servings

of fruits and vegetables per day

Liu et al Journal of Food Science Vol 78 S1 2013

What counts as ldquocolorrdquo

Fresh cooked and processed fruits and

vegetables including frozen and canned

100 fruit juices 100 vegetable juices and

dried fruits are all considered as servings of

fruits and vegetables

Liu et al Journal of Food Science Vol 78 S1 2013

Recommendations for a 2000 kcal diet

4 servings (2 cups) of fruits

5 servings (25 cups) of vegetables

Get a variety of colors

Smaller amounts of morehellip

ldquoThese findings indicate that

botanical diversity plays a

role in determining the

bioactivity of high-VF diets

and that smaller amounts of

many phytochemicals may

have greater beneficial

effects than larger amounts

of fewer phytochemicalsrdquo

Itrsquos about the

combination

Synergistic anti-cancer

effects of DHA and

curcumin

BMC Cancer 2013 Sep 1313(1)418 [Epub ahead of print]

Other Food Combination Tips

ldquoFood Synergyrdquo

bull Green Tea + Citrus Citrus fruits help preserve the

catechins in green tea

bull Turmeric + Black pepper The anti-cancer activity of

curcumin ndash the main phytochemical in the spice turmeric-

is increased by a factor of 1000 in the presence of piperine

(in black pepper) Olive oil may further enhance the effect

bull Turmeric and Green Tea Synergistic effect on cancer

cells

bull Chopped Garlic + Time The anti-cancer compound

diallyl disulphide is made when garlic is left to sit for 10

minutes after being crushed or chopped

1192014

11

Eat Organic and Sustainable Foods for

More Phytonutrients

Asami DK et al Comparison of the total phenolic and ascorbic acid content of freeze-dried and air-dried marionberry strawberry and corn grown using conventional organic and sustainable agricultural practices J Agric Food Chem 2003 Feb 2651(5)1237-41

Marionberries Corn

Conventional organic sustainable

copyMetagenics Inc

Lower levels of friend contact were associated with reduced variety of fruits and vegetables in a graded trend for both genders the trend was more pronounced among men

Your tribe determines

your fruit and

vegetable intake

Soc Sci Med 2013 Aug 28 pii S0277-9536(13)00470-X doi 101016jsocscimed201308018 [Epub ahead of print]

Mastering the

phytochemical spectrum

Survival

Intensity

Body

Instinct

Tribes

Action

Boundaries

65

Red rooty foods

Phytonutrient Health Benefit Foods

Lycopene Reduces the risk of prostate breast and skin cancer reduces the risk of

heart attacks

Tomato-based products (tomato juice spaghetti sauce tomato soup

tomato paste) watermelon pink grapefruit fresh tomato guava

Anthocyanins Reduce the risk of cancer powerful antioxidants help control high blood

pressure reduce the risk of diabetes complications reduce the risk of heart attacks reduce the risk of Alzheimerrsquos disease

Red raspberries sweet cherries strawberries cranberries beets red

apples (with skin) red cabbage red onion kidney beans red beans

Astaxanthin Potent antioxidant particularly for the liver Gastroprotective effects

Immune stimulant Chemoprotectant

Microalgae yeast salmon trout krill shrimp crayfish crustaceans

Provided by the National Cancer Institute www5adaygov

1192014

12

Strawberries for the

heart

bull 30 days 500 g of daily strawberries

bull Healthy volunteers

bull Reduced total cholesterol low-density lipoprotein

cholesterol and triglycerides levels compared with

baseline

bull Significant decrease in serum malondialdehyde urinary

8-OHdG and isoprostanes levels

bull Significant decrease in serum malondialdehyde urinary

8-OHdG and isoprostanes levels

J Nutr Biochem 2013 Nov 27 pii S0955-2863(13)00249-0 doi 101016jjnutbio201311002 [Epub ahead of print]

Creativity

Emotions

Expression

Pleasure

Flow

69

Orange creative foods

Phytonutrient Health Benefits Foods

Beta-carotene Powerful antioxidant boosts immunity reduces risk for cancer reduces risk of

heart attacks helps maintain good vision

Carrots sweet potatoes pumpkin butternut squash

cantaloupe mangos apricots peaches

Bioflavonoids Powerful antioxidants Works with vitamin C to reduce the risk of heart attacks reduce

the risk of cancer and to help maintain strong bonesteeth healthy skin and good vision

Oranges grapefruit lemons tangerines clementines

peaches papaya apricots nectarines pears pineapple yellow raisins yellow pepper

Provided by the National Cancer Institute www5adaygov

Food Food PrepServing Size Phytonutrient Amount (mcgg)

Carrots Dehydrated1 cup 106917

Kale Steamed or Raw1 cup 48776

Tomato products Heated as sauce1 cup 30771

Spinach Raw1 cup 17535

Mangos CannedDried1 cup 14670

Pumpkin Canned1 cup 11735

Foods high in carotenoids

USDA Nutrient Database 2013

Nagao A Kotake-Nara E Hase M Biosci Biotechnol Biochem 2013 May 2377(5)1055-60 Epub 2013 May 7

Carotenoids are fat-soluble and

need oil to be absorbed

1192014

12

Strawberries for the

heart

bull 30 days 500 g of daily strawberries

bull Healthy volunteers

bull Reduced total cholesterol low-density lipoprotein

cholesterol and triglycerides levels compared with

baseline

bull Significant decrease in serum malondialdehyde urinary

8-OHdG and isoprostanes levels

bull Significant decrease in serum malondialdehyde urinary

8-OHdG and isoprostanes levels

J Nutr Biochem 2013 Nov 27 pii S0955-2863(13)00249-0 doi 101016jjnutbio201311002 [Epub ahead of print]

Creativity

Emotions

Expression

Pleasure

Flow

69

Orange creative foods

Phytonutrient Health Benefits Foods

Beta-carotene Powerful antioxidant boosts immunity reduces risk for cancer reduces risk of

heart attacks helps maintain good vision

Carrots sweet potatoes pumpkin butternut squash

cantaloupe mangos apricots peaches

Bioflavonoids Powerful antioxidants Works with vitamin C to reduce the risk of heart attacks reduce

the risk of cancer and to help maintain strong bonesteeth healthy skin and good vision

Oranges grapefruit lemons tangerines clementines

peaches papaya apricots nectarines pears pineapple yellow raisins yellow pepper

Provided by the National Cancer Institute www5adaygov

Food Food PrepServing Size Phytonutrient Amount (mcgg)

Carrots Dehydrated1 cup 106917

Kale Steamed or Raw1 cup 48776

Tomato products Heated as sauce1 cup 30771

Spinach Raw1 cup 17535

Mangos CannedDried1 cup 14670

Pumpkin Canned1 cup 11735

Foods high in carotenoids

USDA Nutrient Database 2013

Nagao A Kotake-Nara E Hase M Biosci Biotechnol Biochem 2013 May 2377(5)1055-60 Epub 2013 May 7

Carotenoids are fat-soluble and

need oil to be absorbed

1192014

13

Effects of Processing on Antioxidant Content in Foods

Food Type of Processing Antioxidant Content Compared to Non-

Processed Food

Apples Peeling (-)33-66

Carrots Steaming (+)291

Carrots Boiling (+)121-159

Cucumbers Peeling (-)50

Asparagus Steaming (+)205

Broccoli Steaming (+)122-654

Cabbage green Steaming (+)448

Cabbage red Steaming (+)270

Green pepper Steaming (+)467

Red pepper Steaming (+)180

Potatoes Steaming (+)105-242

Tomatoes Steaming (+)112-164

Spinach Boiling (+)84-114

Sweet potatoes Steaming (+)413

Halvorsen BL Carlsen MH Phillips KM Bohn SK Holte K Jacobs DR Jr Blomhoff R Content of redox-active compounds (ie antioxidants) in foods consumed in the

United States Am J Clin Nutr 2006 Jul84(1)95-135 2006 PMID16825686

The unexpected sourceshellip bull Bioavailability of β-

carotene from papayas

was ~ 3x higher than

that from carrots and

tomatoes whereas

differences in the

bioavailability of β-

carotene from carrots

and tomatoes were

insignificant

bull Lycopene was ~ 2middot6x

more bioavailable from

papayas than from

tomatoes

bull Bioavailability of β-

cryptoxanthin from

papayas was shown to

be 2middot9 and 2middot3 times

higher than that of the

other papaya

carotenoids β-carotene

and lycopene

respectively Br J Nutr 2013 Aug 121-9 [Epub ahead of print]

Confidence

Balance

Contentment

Empowerment

Transformation

75

Manchester Color Wheel

BMC Med Res Methodol 2010 Feb 91012 doi 1011861471-2288-10-12

BMC Med Res Methodol2010 Feb 91012 doi 1011861471-2288-10-12

Healthy people

prefer yellow

Love

Healing

Compassion

Gratitude

Expansion

78

1192014

14

Phytonutrient Health Benefits Foods

Lutein Zeaxanthin

Helps maintain good vision reduces the risk of cataracts or

macular degeneration

Kale spinach leafy greens (turnip collard mustard) romaine lettuce broccoli green peas

kiwifruit honeydew melon

Indoles Reduce the risk of cancer (particularly breast and prostate

cancers) reduce the risk of tumor growth in cancer patients

Broccoli cabbage brussels sprouts bok choy arugula Swiss chard turnips rutabaga

watercress cauliflower kale

Chlorophyll Powerful antioxidant All green vegetables

Phytomethylators Methylation cell growth Leafy greens

Phytosterols Cholesterol reduction Anti-inflammatory Reduce cancer risk

(especially prostate ca)

Vegetable oils whole grains nuts and legumes

Phytoestrogens May act as an estrogen agonist Soybeans and soy products tempeh linseed (flax) sesame seeds wheatberries fenugreek

oats barley beans lentils yams rice alfalfa mung beans

Nitrates Vasodilator Green leafy vegetables chervil arugula beets

Provided by the National Cancer Institute www5adaygov

Green amp yellow healing foods Food Lutein Zeaxanthin

Vegetables Basil 705 in Parsley 640ndash1065 in Spinach 593ndash790 in Kale 480ndash1147 - Leek 368 in Pea 191 in Lettuce 100ndash478 - Green pepper 88 - Broccoli 71ndash330 in Carrot 25ndash51 in Red pepper 25ndash851 59ndash135 Eggs Egg yolk 384ndash132 - Nuts Pistachio 77ndash490 - Baked foods Corn tortilla 725 1053 Corn chips 611 925 Grains Corn 219 103 Einkorn wheat 74 09 Khorasan wheat 55 07 Durum wheat 54 05

High sources

of lutein and

zeaxanthin

(μgg fresh weight except for corn tortilla and chips μgg dry matter)

Nutrients 2013 5 1169-1185 doi103390nu5041169

Lutein Supplementation amp

Skin Health

bull Women ingested an oral antioxidant complex containing 6

mg of lutein and 018 mg of zeaxanthin daily for an 8-week

period

bull Lipid peroxidation in skin decreased within 2-weeks and

continued to decrease

bull Moisture in the skin was increased as early as 2 weeks

and continued to increase throughout the studyrdquo

81

Roberts RL Lutein and zeaxanthin in eye and skin health Clinics in Dermatology (2009) 27 195-201 Morganti P Bruno C Guarneri F Cardillo A Del Ciotto P Valenzano F Role of topical and nutritional supplements to modify the oxidative stress Int J Cosmet Sci 200224331-9

82

Poor night visionglare

Vitamin A deficiency

Zinc deficiency

Low lutein and zeaxanthin

83

Lutein and

ARMD

ldquoFor reducing the risk

of cataracts and age-

related macular

degeneration (AMD)

6 mg of lutein per day

either through diet or

supplementation has

been suggestedrdquo

84

Brown L Rimm EB Seddon JM et al A prospective study of carotenoid intake and risk of cataract extraction in US men Am J Clin

Nutr 199970517-24

Chasan-Taber L Willett WC Seddon JM et al A prospective study of carotenoid and vitamin A intakes and risk of cataract extraction

in US women Am J Clin Nutr 199970509-16

1192014

15

High Phytosterol Foods

Food Serving Phytosterols (milligrams)

Sunflower seeds dried frac12 cup (70 grams) 374

Rice bran oil 1 tablespoon (136 grams) 162

Sesame oil 1 tablespoon (136 grams) 118

Sesame seeds whole dried 1 tablespoon (9 grams) 64

Avocado One-half (68 grams) 57

Almonds 1 ounce (2835 grams) 39

Sunflower seed butter 1 tablespoon (16 grams) 33

Asparagus raw 1 cup (134 grams) 32

Pickles sour 1 cup (155 grams) 22

Olive oil 1 tablespoon (14 grams) 22

Lettuce green raw shredded 1 cup (36 grams) 14

Sunflower seed oil 1 tablespoon (136 grams) 14

It is thought that early diets of human ancestors averaged about 1000 mg phytosterols per day because of the high intake of plant foods (Jenkins et al 2003)

Spices

The ldquoPharmacyrdquo

that is already in

your kitchen

Put spices into cooked beef

bull Heterocyclic amines (HCAs) are mutagenic compounds formed when foods are cooked at high temperatures

bull Galangal (Alpinia galangal) rosemary (Rosmarinus officinalis) fingerroot (Boesenbergia pandurata) turmeric (Curcuma longa) cumin (Cuminum cyminum) and coriander seeds (Coriandrum sativum)

bull All spices were mixed into patties at 02 before cooking and HCAs levels were measured in the final product

bull Turmeric fingerroot rosemary effective

bull Efficacy correlated with the phenolic content and scavenging activity

J Food Sci 2010 Mar75(2)T40-7 doi 101111j1750-3841200901491x

The Anti-Inflammatory Avocado

N=11 healthy subjects two acute eating occasions Food Funct 2013 Feb 264(3)384-91 doi 101039c2fo30226h

Increased vasoconstriction 2 h after hamburger ingestion but no difference when avocado was added IL-6 increased significantly at 4 hours in postprandial serum after consumption of the hamburger but no change was observed when avocado was added Postprandial serum triglyceride concentration increased but did not further increase when avocado was ingested with the burger compared to burger alone despite the added fat and calories from the avocado

Half Avocado (68 grams)

Fiber 46 g Potassium 345 mg

Folate 60 mg

MUFAs 67 g 114 kcal

One of the most

phytonutrient dense foods ndash

edible microgreens

J Agric Food Chem 2012 Aug 860(31)7644-51 doi 101021jf300459b Epub 2012 Jul 30

bull ldquoIn general microgreens contain considerably higher concentrations of vitamins and carotenoids than their mature plant counterpartshelliprdquo

bull Maximum values of vitamin C vitamin K1 and vitamin E were found in red cabbage garnet amaranth and green daikon radish microgreens respectively

bull For carotenoids cilantro microgreens

Choose unrefined olive oil

ldquohelliprelatively unrefined olive oil retains several lipophilic components whereas highly refined olive oil has a low level of some of these potentially bioactive compoundsrdquo

Baum et al Fatty acids in cardiovascular health and disease A comprehensive update Section by Kevin Maki PhD ldquoMonounsaturated fatty acid intake and atherosclerotic cardiovascular disease riskrdquo J Clin Lipidology 2012 6216-234

1192014

15

High Phytosterol Foods

Food Serving Phytosterols (milligrams)

Sunflower seeds dried frac12 cup (70 grams) 374

Rice bran oil 1 tablespoon (136 grams) 162

Sesame oil 1 tablespoon (136 grams) 118

Sesame seeds whole dried 1 tablespoon (9 grams) 64

Avocado One-half (68 grams) 57

Almonds 1 ounce (2835 grams) 39

Sunflower seed butter 1 tablespoon (16 grams) 33

Asparagus raw 1 cup (134 grams) 32

Pickles sour 1 cup (155 grams) 22

Olive oil 1 tablespoon (14 grams) 22

Lettuce green raw shredded 1 cup (36 grams) 14

Sunflower seed oil 1 tablespoon (136 grams) 14

It is thought that early diets of human ancestors averaged about 1000 mg phytosterols per day because of the high intake of plant foods (Jenkins et al 2003)

Spices

The ldquoPharmacyrdquo

that is already in

your kitchen

Put spices into cooked beef

bull Heterocyclic amines (HCAs) are mutagenic compounds formed when foods are cooked at high temperatures

bull Galangal (Alpinia galangal) rosemary (Rosmarinus officinalis) fingerroot (Boesenbergia pandurata) turmeric (Curcuma longa) cumin (Cuminum cyminum) and coriander seeds (Coriandrum sativum)

bull All spices were mixed into patties at 02 before cooking and HCAs levels were measured in the final product

bull Turmeric fingerroot rosemary effective

bull Efficacy correlated with the phenolic content and scavenging activity

J Food Sci 2010 Mar75(2)T40-7 doi 101111j1750-3841200901491x

The Anti-Inflammatory Avocado

N=11 healthy subjects two acute eating occasions Food Funct 2013 Feb 264(3)384-91 doi 101039c2fo30226h

Increased vasoconstriction 2 h after hamburger ingestion but no difference when avocado was added IL-6 increased significantly at 4 hours in postprandial serum after consumption of the hamburger but no change was observed when avocado was added Postprandial serum triglyceride concentration increased but did not further increase when avocado was ingested with the burger compared to burger alone despite the added fat and calories from the avocado

Half Avocado (68 grams)

Fiber 46 g Potassium 345 mg

Folate 60 mg

MUFAs 67 g 114 kcal

One of the most

phytonutrient dense foods ndash

edible microgreens

J Agric Food Chem 2012 Aug 860(31)7644-51 doi 101021jf300459b Epub 2012 Jul 30

bull ldquoIn general microgreens contain considerably higher concentrations of vitamins and carotenoids than their mature plant counterpartshelliprdquo

bull Maximum values of vitamin C vitamin K1 and vitamin E were found in red cabbage garnet amaranth and green daikon radish microgreens respectively

bull For carotenoids cilantro microgreens

Choose unrefined olive oil

ldquohelliprelatively unrefined olive oil retains several lipophilic components whereas highly refined olive oil has a low level of some of these potentially bioactive compoundsrdquo

Baum et al Fatty acids in cardiovascular health and disease A comprehensive update Section by Kevin Maki PhD ldquoMonounsaturated fatty acid intake and atherosclerotic cardiovascular disease riskrdquo J Clin Lipidology 2012 6216-234

1192014

16

Bitter is better Mostly

Singh N et al Biochem Biophys Res Commun 2011 Mar 4406(1)146-51 Epub 2011 Feb 12

Green tea

Soy isoflavones

Leafy greens

Caffeine

Bitter melon

Berberine

Fenugreek

Your intestine is tasting bitter

Cummings and Overduin J Clin Invest 11713ndash23 (2007) doi101172JCI30227

PLoS One 20127(11)e45232 doi 101371journalpone0045232 Epub 2012 Nov 2

Your ability to taste bitter is

connected to your longevity How you taste is how you digest

Current Opinion in Pharmacology 2007 7557ndash562

GOLDSTEIN GRETCHEN L HENRYK DAUN AND BEVERLY J TEPPER Adiposity in middle-aged women is associated with genetic taste blindness to 6-npropylthiouracil Obes Res 2005131017ndash1023

Bitter and Body Weight

Curr Atheroscler Rep 2011 Dec13(6)484-92 Dietary nitrates nitrites and cardiovascular disease Hord NG

1192014

17

Dietary nitrates and nitrites

ldquoIt has been estimated that 1 serving of a high-

nitrate vegetable like spinach results in more

nitric oxide production from the reduction of

nitrate to nitrite and nitrite to NO than what is

endogenously formed by all the three NOS

isoforms combined during a dayrdquo

Hord NG Dietary nitrates nitrites and cardiovascular disease Curr Atheroscler Rep 2011 Dec13(6)484-92

Dietary nitrates and nitrites

ldquoIt is noteworthy that dietary compounds such as

vitamin C and polyphenols can enhance the

formation of NO from nitrite and prolong the half-

life of NO in the stomach respectivelyrdquo

Hord NG Dietary nitrates nitrites and cardiovascular disease Curr Atheroscler Rep 2011 Dec13(6)484-92

Nitrates

Curr Atheroscler Rep 2011 Dec13(6)484-92 Dietary nitrates nitrites and cardiovascular disease Hord NG

Wisdom

Intellect

Communication

Insight

Mind

100

Indigo insightful foods

Provided by the National Cancer Institute www5adaygov

Phytonutrient Health Benefits Foods

Anthocyanins Reduce the risk of cancer powerful antioxidants reduce the risk of age-related

memory loss help control high blood pressure reduce the risk of diabetes complications reduce the risk of heart attacks reduce the risk of Alzheimerrsquos

disease

Blueberries blackberries purple grapes black currants

elderberries

Phenolics Powerful antioxidants may slow some of the effects of aging

Dried plums (prunes) raisins plums eggplant

Greater intake of anthocyanin a bioactive compound in

red and blue fruits and vegetables was associated with a

lower heart attack risk in young and middle- aged

women

The relative risk of heart attack decreased by 17 for

every 15-mg increase in anthocyanin intake

Cassidy A et al Circulation 2013127(2) 188-96

102

Another reason to eat bluehellip

1192014

18

bull Cell amp animal studies Berry fruits mediate

signaling pathways involved in inflammation and

cell survival enhance neuroplasticity

neurotransmission and calcium buffering all of

which lead to attenuation of age- and pathology-

related deficits in behavior

bull Recent clinical trials have extended these

antioxidant anti-inflammatory and cognition-

sparing effects to humans

J Agric Food Chem2012 Feb 3 [Epub ahead of print]

Blue and the brainhellip Greater intakes of

blueberries and

strawberries slower rates

of cognitive decline

ldquoBerry intake appears to delay cognitive aging by up to 25 yearsrdquo

N=16010 participants (70+ yrs) Nursesrsquo Health study Ann Neurol 2012 Jul72(1)135-43 doi 101002ana23594 Epub 2012 Apr 26

Food Food PrepServing

Size

Phytonutrient Amount

(mgg) Cocoa beans Ground powder 1 cup 948173

Cinnamon ground Ground1 tbsp 810814

Sorghum bran Serving size 1 cup 460497

Baking chocolate Unsweetened squares1 cup 163494

Choke berries Raw1 cup 66380

The Top Proanthocyanidin- Containing Foods

USDA Database 2013

1192014

19

Berries and the Gut

Bioavailability of ellagitannins (polyphenols)

appears to be dependent on the composition

of gut microbiota

Mol Nutr Food Res 2013 Aug 12 doi 101002mnfr201300280 [Epub ahead of print]

Liu et al Journal of Food Science Vol 78 S1 2013

Aim for nutrient dense berries

and spinach peppers beets

and broccoli

Food Food PrepServing Size Phytonutrient Amount

(mg100) Tea green large leaf quingmao

Brewed in hot water1 cup 29220

Cacao Beans Dry powder Can be added to frozen blended bananas for a healthy dessert 1cup

8606

Tea white dry leaves

Can be strained and brewed in hot water as tea1 cup

6945

Parsley Can be added to sauce or grinded up in salad dressing1 tbsp

450350

Oregano Mexican dried

Can be grinded up and chopped and added in sauces1 tbsp

154579

Plum Raw 1cup 55819

Elderberry Juice Concentrate 1cup 51956

Top Flavonoid-Containing Foods

USDA Database 2013

Antioxidant Content - Chocolate

113

Nutr J 2010 9 3 Published online 2010 January 22 doi 1011861475-2891-9-3

Chocolate products with cocoa contents of 24-

30 40-65 and 70-99 had mean antioxidant

contents of 18 72 and 109 mmol100 g

respectively

Molecules2011 Feb 1016(2)1471-85 doi 103390molecules16021471

ldquoIn the CNS several flavones bind to the benzodiazepine site

on the GABA(A)-receptor resulting in sedation anxiolytic or

anti-convulsive effects

Flavonoids of several classes are inhibitors of monoamine

oxidase A or B thereby working as anti-depressants or to

improve the conditions of Parkinsons patients

Flavanols flavanones and anthocyanidins have protective

effects preventing inflammatory processes leading to nerve

injury Flavonoids seem capable of influencing health and

moodrdquo

Flavonoids Mood Modulators

1192014

20

Food Sources of Flavonoids Ann Neurol 2012 Jul72(1)135-43 doi 101002ana23594 Epub 2012 Apr 26

Are all phytonutrients colorful

Colorless phytochemicals in unprocessed foods may be lost during the

cooking process because no visual guide exists to ensure their retention

Extensive metabolism by phase III enzymes and by the gut microbiome may

also create compounds that the eye is never allowed to appreciate

Adv Nutr 4 327Sndash334S 2013

Donrsquot let color deceive youhellip

Liu et al Journal of Food Science Vol 78 S1 2013

ldquoGolden raisins had higher phenolic content and

antioxidant activity than the sun-dried raisin (Yeung and

others 2003)rdquo

Food Food PrepServing Size Phytonutrient Amount

Carrots Dehydrated1 cup 106917

Collards(greens) Chopped boiled1 cup 18527

Cocoa beans Ground powder1 cup 948137

Beet greens Steamed sauteacuteed with butter 1cup 2619

Broccoli Steamed sauteacuteed with butter1cup 2016

Brussel Sprouts Cooked boiled drained without salt1 cup 2389

Kale Steamed without salt1 cup 1112

Watercress cooked boiled drained without salt 1cup 886

Swiss Chard Steamed sauteacuteed with butter1 cup 895

Bok Choy Steamed1 cup 865

Arugula Steamed raw1 cup 604

Spinach Steamed sauteacuteed with butter1 cup 707

Cauliflower Steamed sauteacuteed with butter1 cup 315

Tomatoes Chopped heated as sauce1 cup 186

Strawberries Raw1 cup 184

Blackberries Raw 1 cup 171

Leeks Steamed1 cup 135

Red Bell Peppers Chopped raw heated1 cup 265

Mushrooms Chopped sauteacuteed with butter 1cup 238

Garlic Chopped sauteacuteed with olive oil 1 clove 109

High Phytonutrient Containing Foods

Getting More Rainbows in

Everyday Eating

bull Switch from mashed potatoes to sliced carrots

bull Switch from corn to spinach

bull Toss in red pepper tomato sauce garlic onions or broccoli to pasta

bull Eat stir-fries

bull Add rinds of oranges or lemons to water chicken fish

bull Eat fruit salads

bull Aim for colorful salads

Summary amp Takeaways

1 Phytonutrients are important agents in

health through their pleiotropic effects

2 Clinical research suggests associations

between phytonutrients and chronic

disease

3 It is worthwhile to teach a patient how to

assess their phytonutrient content and get

the most from their diet

1192014

19

Berries and the Gut

Bioavailability of ellagitannins (polyphenols)

appears to be dependent on the composition

of gut microbiota

Mol Nutr Food Res 2013 Aug 12 doi 101002mnfr201300280 [Epub ahead of print]

Liu et al Journal of Food Science Vol 78 S1 2013

Aim for nutrient dense berries

and spinach peppers beets

and broccoli

Food Food PrepServing Size Phytonutrient Amount

(mg100) Tea green large leaf quingmao

Brewed in hot water1 cup 29220

Cacao Beans Dry powder Can be added to frozen blended bananas for a healthy dessert 1cup

8606

Tea white dry leaves

Can be strained and brewed in hot water as tea1 cup

6945

Parsley Can be added to sauce or grinded up in salad dressing1 tbsp

450350

Oregano Mexican dried

Can be grinded up and chopped and added in sauces1 tbsp

154579

Plum Raw 1cup 55819

Elderberry Juice Concentrate 1cup 51956

Top Flavonoid-Containing Foods

USDA Database 2013

Antioxidant Content - Chocolate

113

Nutr J 2010 9 3 Published online 2010 January 22 doi 1011861475-2891-9-3

Chocolate products with cocoa contents of 24-

30 40-65 and 70-99 had mean antioxidant

contents of 18 72 and 109 mmol100 g

respectively

Molecules2011 Feb 1016(2)1471-85 doi 103390molecules16021471

ldquoIn the CNS several flavones bind to the benzodiazepine site

on the GABA(A)-receptor resulting in sedation anxiolytic or

anti-convulsive effects

Flavonoids of several classes are inhibitors of monoamine

oxidase A or B thereby working as anti-depressants or to

improve the conditions of Parkinsons patients

Flavanols flavanones and anthocyanidins have protective

effects preventing inflammatory processes leading to nerve

injury Flavonoids seem capable of influencing health and

moodrdquo

Flavonoids Mood Modulators

1192014

20

Food Sources of Flavonoids Ann Neurol 2012 Jul72(1)135-43 doi 101002ana23594 Epub 2012 Apr 26

Are all phytonutrients colorful

Colorless phytochemicals in unprocessed foods may be lost during the

cooking process because no visual guide exists to ensure their retention

Extensive metabolism by phase III enzymes and by the gut microbiome may

also create compounds that the eye is never allowed to appreciate

Adv Nutr 4 327Sndash334S 2013

Donrsquot let color deceive youhellip

Liu et al Journal of Food Science Vol 78 S1 2013

ldquoGolden raisins had higher phenolic content and

antioxidant activity than the sun-dried raisin (Yeung and

others 2003)rdquo

Food Food PrepServing Size Phytonutrient Amount

Carrots Dehydrated1 cup 106917

Collards(greens) Chopped boiled1 cup 18527

Cocoa beans Ground powder1 cup 948137

Beet greens Steamed sauteacuteed with butter 1cup 2619

Broccoli Steamed sauteacuteed with butter1cup 2016

Brussel Sprouts Cooked boiled drained without salt1 cup 2389

Kale Steamed without salt1 cup 1112

Watercress cooked boiled drained without salt 1cup 886

Swiss Chard Steamed sauteacuteed with butter1 cup 895

Bok Choy Steamed1 cup 865

Arugula Steamed raw1 cup 604

Spinach Steamed sauteacuteed with butter1 cup 707

Cauliflower Steamed sauteacuteed with butter1 cup 315

Tomatoes Chopped heated as sauce1 cup 186

Strawberries Raw1 cup 184

Blackberries Raw 1 cup 171

Leeks Steamed1 cup 135

Red Bell Peppers Chopped raw heated1 cup 265

Mushrooms Chopped sauteacuteed with butter 1cup 238

Garlic Chopped sauteacuteed with olive oil 1 clove 109

High Phytonutrient Containing Foods

Getting More Rainbows in

Everyday Eating

bull Switch from mashed potatoes to sliced carrots

bull Switch from corn to spinach

bull Toss in red pepper tomato sauce garlic onions or broccoli to pasta

bull Eat stir-fries

bull Add rinds of oranges or lemons to water chicken fish

bull Eat fruit salads

bull Aim for colorful salads

Summary amp Takeaways

1 Phytonutrients are important agents in

health through their pleiotropic effects

2 Clinical research suggests associations

between phytonutrients and chronic

disease

3 It is worthwhile to teach a patient how to

assess their phytonutrient content and get

the most from their diet

1192014

20

Food Sources of Flavonoids Ann Neurol 2012 Jul72(1)135-43 doi 101002ana23594 Epub 2012 Apr 26

Are all phytonutrients colorful

Colorless phytochemicals in unprocessed foods may be lost during the

cooking process because no visual guide exists to ensure their retention

Extensive metabolism by phase III enzymes and by the gut microbiome may

also create compounds that the eye is never allowed to appreciate

Adv Nutr 4 327Sndash334S 2013

Donrsquot let color deceive youhellip

Liu et al Journal of Food Science Vol 78 S1 2013

ldquoGolden raisins had higher phenolic content and

antioxidant activity than the sun-dried raisin (Yeung and

others 2003)rdquo

Food Food PrepServing Size Phytonutrient Amount

Carrots Dehydrated1 cup 106917

Collards(greens) Chopped boiled1 cup 18527

Cocoa beans Ground powder1 cup 948137

Beet greens Steamed sauteacuteed with butter 1cup 2619

Broccoli Steamed sauteacuteed with butter1cup 2016

Brussel Sprouts Cooked boiled drained without salt1 cup 2389

Kale Steamed without salt1 cup 1112

Watercress cooked boiled drained without salt 1cup 886

Swiss Chard Steamed sauteacuteed with butter1 cup 895

Bok Choy Steamed1 cup 865

Arugula Steamed raw1 cup 604

Spinach Steamed sauteacuteed with butter1 cup 707

Cauliflower Steamed sauteacuteed with butter1 cup 315

Tomatoes Chopped heated as sauce1 cup 186

Strawberries Raw1 cup 184

Blackberries Raw 1 cup 171

Leeks Steamed1 cup 135

Red Bell Peppers Chopped raw heated1 cup 265

Mushrooms Chopped sauteacuteed with butter 1cup 238

Garlic Chopped sauteacuteed with olive oil 1 clove 109

High Phytonutrient Containing Foods

Getting More Rainbows in

Everyday Eating

bull Switch from mashed potatoes to sliced carrots

bull Switch from corn to spinach

bull Toss in red pepper tomato sauce garlic onions or broccoli to pasta

bull Eat stir-fries

bull Add rinds of oranges or lemons to water chicken fish

bull Eat fruit salads

bull Aim for colorful salads

Summary amp Takeaways

1 Phytonutrients are important agents in

health through their pleiotropic effects

2 Clinical research suggests associations

between phytonutrients and chronic

disease

3 It is worthwhile to teach a patient how to

assess their phytonutrient content and get

the most from their diet

1192014

21

Thank you

Deanna Minich PhD FACN CNS

wwwfoodandspiritcom

wwwplminstituteorg