Download Functional Foods Is all that is in food just vitamins, minerals

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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
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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)
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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
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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
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Types of Flavonoids
Flavonols – onion, kale, apple tea, blueberries
Flavones – celery, pepper, parsley
Catechins – chocolate, grapes, tea, red wine
Anthocyanins – berries
Isoflavones – soy
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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)
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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)
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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