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Phytochemicals What Does Phytochemical Mean? Phyto = Plants Phytochemical= Components in plants that may provide health benefits Concept of Free Radicals The Evil Side of Oxygen Form of oxygen that can damage our bodies If not neutralized into “good oxygen,” carry molecular hot potatoes : advance aging work against the immune system play role in development of chronic and degenerative diseases Free Radicals Are very unstable React quickly with other compounds, doing cell and body damage Once produced, they multiply unless neutralized by antioxidants or other free-radical scavengers. What Sets Off Chemical Reactions That Produce Free Radicals? Radiation from sunlight Ozone trapped in the atmosphere Air pollution Tobacco smoke Carcinogens Asbestos What Sets Off Chemical Reactions That Produce Free Radicals? Infections Physical trauma Stress Toxic pesticides and herbicides Alcohol Antioxidants prevent or treat cancer diabetes heart disease high blood pressure Health Benefits Prevention of disease shown in populations having a high consumption of fruits and vegetables Major Groups of Phytochemicals Indoles Thioallyl Derivatives Antioxidants (Beta carotene, Vitamin C and Vitamin E) Phenolic compounds Flavonoids Indoles Food sources - Broccoli , cabbage and cauliflower Health benefit - Cancer prevention and maintain healthy cells Thioallyl Derivatives Food sources: Garlic Leeks Onions Pungent smell Destroyed by heat (Saute instead of slow cooking) Health Benefits of Thioallyl Derivatives Boost immune system Increase enzyme to help get rid of carcinogens Anti-tumor properties Reduce serum cholesterol Prevent blood clots Antioxidants Antioxidant Beta Carotene Food sources: carrots sweet potatoes oranges cantaloupe tomatoes dark green leafy vegetables Health Benefits of the Antioxidant Beta Carotene Cancer prevention Regulator of immune responses May lower heart disease and stroke risk Food sources: Citrus fruit Tomatoes Peppers Broccoli Melons Strawberries Antioxidant Vitamin C Health Benefit of Antioxidant Vitamin C Lower cardiovascular risk Smokers and Antioxidant Vitamin C Smokers have a higher requirement for Vitamin C to combat the increased oxidative stress Antioxidant Vitamin E Food Oil sources: (60%) Fruits and veggies, esp. dark green leafy (10%) Grains Nuts and Seeds Health Benefit of Antioxidant Vitamin E Lower heart disease risk Caution for Smokers Some studies showed that Vitamin E or beta carotene supplements may be harmful to smokers Phenolic Compounds Food sources: most fruits and vegetables tea (green and black) Health Benefits Anti-tumor Anti-cancerous effect Flavonoids Food sources: soy apples onions Health benefits of Flavonoids Prevent cancer Prevent bone loss Antioxidant properties Educating the Public on Phytochemicals More research is needed before supplement recommendation Information provided should be sound and scientifically based. Educating the Public on Phytochemicals,cont. Should emphasize the importance of getting nutrients from variety of foods, not stressing getting certain nutrients through pills Follow Food Guide Pyramid recommendation Phytochemicals Prepared by : Diane Linder, EdD, LDN,RD, Specialist( EFNEP Coordinator) Sara Seals, PhD. Assoc. Specialist ( Nutrition and Health )
