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Phytochemicals Objectives Identify foods that are high in phytochemicals Describe antioxidant function of phytochemicals Identify 3 different phytochemicals, food sources and potential health benefit Phytochemicals Plant substances Not made by body Heat and light stable Work together and with other nutrients Plant foods Fruits, vegetables, whole grains, nuts, seeds, beans and legumes (soy), oils, herbs & spices Phyto Functions • Antioxidant – Allyl Sulfides • Onion, leeks, garlic – Cartenoids • Fruits and vegetables – Flavinoids • Tea, coffee – Polyphenols • Tea, coffee, grapes, olive oil Other Phyto Functions Hormonal Action Stimulate enzymes Enhance cell-to-cell communication Interfere with DNA Replication Repair DNA damage from environmental toxins Detoxify Adhere to cells walls Antibacterial (garlic, coconut oil) 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 Lycopene • Caroteinoid • Tomatoes • Prostate/colon cancer, cardiovascular disease, pre-mature aging Ellagic Acid • Red fruits and berries – Blueberries strawberries blackberries cranberries pomegranate • Antioxidant, anti-DNA mutagen, antiviral, antibacterial Other Examples Genistein (isoflavone) Soy Estrogen, heart/bone health in women Red anthocyanins Red wine, grapes, cranberries, berries Antioxidant (circulatory system), kidney Other Examples Herbs Antioxidants, anti-carcinogenic Cinnamon, thyme, garlic, basil, rosemary, sage, oregano, pepper Leutinin Red, yellow, orange veggies Antioxidant, eye health, macular degeneration Coffee/Tea • Coffee – 300 known phytochemicals, in body for 1 month • Tea – Flavinoids, polyphenols – Ovarian/breast cancer, heart disease, Alzheimers, Parkinson’s, inflammation, seasonal allergies…. – Green or Black tea leaves – Herbals may not (roots, flowers, herbs, spices) – ORAC values on labels Dark Chocolate • Cocao plant • Flavinoids • Anticoagulant, antiinflammatory, cardiovascular disease • None in white chocolate, minimal in milk chocolate So…. Phytochemicals can’t be replaced or underestimated in their value to a healthy body Eats lots of plant based foods…fruits, vegetables, herbs and spices, soy, whole grains; olive oil, drink tea and soy milk Variety in moderation! How to retain nutrients when cooking vegetable/fruits… Cook vegetables and fruits in small amount of liquid Steam or microwave Shortest time possible for desired tenderness Cook with skin on Cut in large pieces if possible Cook, then put in cold water to retain color If possible cook before service To increase life/freshness of vegetables Store vegetables away from fruits Perforated bags Fruits- ethylene gas, vegetables- odors Air flow, prevent moisture build up Herbs- bouquet in water, cover or wrap in paper towel