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Whole Foods Production NS430. Nazia Sadat RD, LDN, MS, MPH Seminar 4 Fruits/Phytochemicals. Today’s Agenda. Today we will be covering these topics: Phytochemicals Fruits. Phytochemicals. Phytochemicals. Phytochemicals – a chemical synthesized from plants - PowerPoint PPT Presentation
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Whole Foods ProductionNS430
Nazia Sadat
RD, LDN, MS, MPH
Seminar 4
Fruits/Phytochemicals
Today’s Agenda
Today we will be covering these topics:PhytochemicalsFruits
Phytochemicals
PhytochemicalsPhytochemicals – 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 themAnimals 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.
More about PhytochemicalsIt is estimated that >5000 individual phytochemicals
have been identifiedBut a large % still remain unknown
Why phytochemicals help prevent cancer?We are constantly exposed to oxidative damage in our
everyday lifeWe need a balance of oxidation versus antioxidants to
remain healthyBest way is to obtain antioxidants through whole foods like
fruits, vegetables and whole grains
What are free radicals?
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.
Common PhytochemicalsPhenolics:
Products of metabolism in plants that provide essential functions (reproduction, defense)
High in cranberries and broccoli
Flavonoids:More than 4000 identifiedMany different subgroups
Carotenoids:Natures most widespread pigmentsReceived much needed attention due to their provitamin
and antioxidant rolesCarotenoids react with free radicals
Common PhytochemicalsPhenolic compounds or Polyphenol
Flavonoids Anthocyanins, 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...
TerpenesCarotenoids: 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 chemicalOrganosulfur compounds: Allicin in garlicIsothiocyanates: Sulforaphane in cruciferous vegetables
Fruits
FruitsIt is important to remember that fruits and vegetables are
NOT equalThe 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
Question
Why are fruit juices not the best
recommendation for substitution of fruits?
Benefits of FruitsAlong with vitamins, minerals and trace minerals – fruits
have been found to contain beneficial phytochemicalsCarotenoidsFlavonoidsPhenolsEllagic acidResveratrol
Benefits against free radicalsWork better than phytochemicals from supplements
Common FruitsBerries: 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
Dried FruitsPortability makes them an ideal snack
Be careful on portion sizes due to high sugar content
RaisinsFlavonoids: catechin and quercetinPrunes: inhibits growth of major bacteria
Buying and Storing FruitsSome fruits are available year round
Bananas, apples
Others are seasonalPeaches, cherries
Factors to consider when buying fruitPlan on use? Immediately or laterStorage spaceTime to prepare
REMEMBER to wash all fruits just before you use themEven fruits with thick rinds
Cut fruits just before use to prevent browning
Recommendations5 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 InstituteDoubled 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
Any Questions?
ProjectFind 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
informationUsually from journals – American Journal of Public Health,
American Dietetic Association, American Medical Association journal, etc…….
Readings for this Week!
Chapter 2 in the textFruits