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Functional Foods Is all that is in food just vitamins, minerals, carbohydrates, fats, & protein, or might there be other chemicals important for our HEALTH??? Foods Acting as “Anti-oxidants” Physically Active People Have Need Due to Elevated Free Radical Production Antioxidants neutralize free radicals before damage to cells and tissue occurs Top Fruits and Vegetables for Antioxidant Value Prunes Kale Raisins Spinach Blueberries Brussels sprouts Blackberries Alfalfa sprouts Raspberries Broccoli flowers Plums Beets Oranges Red grapes Adapted from: Heber D., Bowerman S. What Color is Your Diet? (2001) Selected Compounds & Functional Foods Carotenoids – red, yellow, & orange pigments Especially abundant in yellow-orange fruits & vegetables and dark green, leafy vegetables o 3 major carotenoids: B-carotene, Lutein, Lycopene Carotenoids Beta-carotene intercepts free radicals makes it part of antioxidant defense system o high pro-vitamin A activity o dietary levels correlate with low incidences of cancer of mouth, lung, breast, cervix, skin, and stomach o mango, cantaloupe, carrots, pumpkin, papaya, peaches, honeydew, oranges, sweet potato, apricots, kiwi Leutin - exists in retina of eye; protects photoreceptor cells from light-generated oxygen radicals; prevents macular degeneration o dietary levels of lutein in diet are inversely correlated with lung cancer o Green vegetables: broccoli, brussel sprouts, spinach, kale, romaine lettuce, zucchini, peas, collard greens Lycopene – pigment responsible for red color, anti-oxidant may reduce risk of eye disease; reacts with oxygen o inversely related to risk of cancer of pancreas and cervix o red color of fruits and vegetables such as tomatoes, pink grapefruit, skin of red grapes, watermelon and red guavas, papaya, and apricots o especially tomatoes & tomato products Flavonoids Class of phytochemicals found in all fruits, vegetables, beverages (such as tea, wine & fruit drinks) most potent plant antioxidants anti-microbial/allergic, anti-platelet, anti-inflammatory, anti-tumor effects, memory/mood enhancing protect LDL cholesterol from oxidization (atherosclerosis), blood pressure in hypertensives associated with heart disease and cancer prevention protect cell membranes and cellular DNA “French Paradox" - moderate consumption of red wine is associated with low rates of coronary artery disease More deeply colored plant, more flavonoids present Research on supplements is less strong strawberries, blue/black berries, purple grapes/juice, black/green tea, citrus fruits, olives, onions, oregano, ginger Chelation – neutralizing metals which act as free radicals Types of Flavonoids Flavonols – onion, kale, apple tea, blueberries Flavones – celery, pepper, parsley Catechins – chocolate, grapes, tea, red wine Anthocyanins – berries Isoflavones – soy Selected Compounds & Functional Foods Phytosterols – phytochemicals similar to steroid hormones (estrogen), may ?? cancer risk of breast, colon, ovaries, prostate Genistein – phytosterol found in soybeans, mimics & blocks action of estrogen (weak estrogens) o soybean products (soy milk, tofu, other beans & peas) o cancer controversy ?? Lignans – phytochemical converted into phytosterols in body may help reduce risk of cancer (breast, colon, ovaries, prostate) o flaxseed (not oil) & whole grains Organosulfur compounds – may stimulate cancer defense o onion, chive, garlic Probiotics –contain microorganisms which alter bacteria in intestine; help digestion & health concerns with digestive track o yogurt, other dairy products Indols- may help block DNA damage from carcinogens o broccoli, brussel sprouts, cabbage, cauliflower Phenolic acids – may decrease can cancer causing agents o apples, blueberries, cherries, grapes, oranges, prunes, oats Phytic acid – binds to substances in digestive track to reduce risk of colon cancer o whole grain products (breads, cereals, rice, pasta) Selected Popular Foods with Anti-oxidant Protection Purple Grape Juice o Polyphenolic compounds o may inhibit blood clotting, LDL oxidation (improve function of arteries) o 8 to 16 fluid ounces/day may help support normal, healthy heart function sugar?? dilute?? Choose berries instead Crucifers Broccoli, Kale, Brussels Sprouts, Cabbage, Couliflower Contains several phytochemicals including Indols Eating 3-4 servings of broccoli or other crucifers per week may have a positive effect on cancer risk reduction. A serving equals approximately 1/2 cup of broccoli. Flaxseed Seed of the flax plant Source of essential fatty acids linolenic acid (omega-3) Flaxseed oil is about 57% omega-3 & about 17% omega-6 LN can be converted into (EPA) & (DHA) fatty acids which are precursors to o anti-inflammatory o anti-atherogenic prostaglandins o EPA has been implicated in stimulating growth hormone secretion 40 g of flaxseed oil/day may blood clotting by platelet aggregation ( "stickiness” platelets) may delay breast cancer progression & preventing against colon cancer - as much as a 50% compared to control groups not fed flaxseed Green Tea Active constituents are polyphenols & flavonols Antioxidant activity about 25-100x’s vitamins C and E 1 cup provides 10-40 mg of polyphenols & has antioxidant activity of serving of broccoli Provides significant immuno-protective qualities for cancer patients undergoing radiation or chemotherapy white blood cell count maintained more effectively in cancer patients consuming green tea compared to non-supplemented patients Recent studies suggest a role in promoting weight loss suppression of food intake, body weight gain & fat accumulation?? cholesterol & triglycerides were lower (mice) Mild increase in thermogenesis ( caloric expenditure) Co-Enzyme Q10 Component of the electron transport chain and participates in aerobic cellular respiration to produce ATP Organs with highest energy requirements—such as the heart & liver—have the highest CoQ10 concentrations Body can produce it endogenously, but also found in… Organ meats, Fish, Nuts Is capable of transferring electrons, so acts as an anti-oxidant research somewhat controversial Selenium Trace mineral involved in many metabolic processes in body Incorporated into proteins that act as an anti-oxidant Strong evidence links with reduced cancer risk Sources: o Nuts (Brazilian) o Canned tuna & Cod o Turkey Recommended Resources University of Illinois Functional Foods for Health Program: www.ag.uiuc.edu/ffh International Food Information Council: www.ific.org The American Dietetic Association: www.eatright.org Nutrition in Complementary Care o www.complementarynutrition.org