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Americans do not eat enough fruits and
vegetables.
Eat 5 a day campaign
Do we need yet another reason to eat fruits
and vegetables?
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Phyto- Greek word for plants
Substances in plants that may help prevent
diseases like cancer and heart disease.
So far, scientists know of 3,000 different
phytochemicals with possible health benefits.
Definitions you may need to know:
 Free radicals- are byproducts of
metabolism. They are capable of causing
cells to lose their structure, function and
eventually destroying them.
 Connected with the development of 50
diseases including heart disease and
cancer.
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What are antioxidants?
Capable of stabilizing or deactivating free
radicals before they attack cells.
Chemoprevention- using one or several
compounds to prevent, stop or reverse the
development of cancer.
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Designer Food- Processed foods that are
supplemented with food ingredients naturally
rich in disease-preventing substances.
Functional Food- any modified food or food
ingredient that may provide a health benefit
beyond the traditional nutrients it contains.
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Nutraceutical - Specific chemical compounds
in food, including vitamins and additives, that
may aid in preventing disease.
Pharmafood- Food or nutrient that claims
medical or health benefits, including the
prevention and treatment of disease.
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A disease of the body’s cells
Carcinogenesis is a multistage process.
Initiation-transformation of cell
Promotion- cells multiply to form a tumor
Progression - Leads to a malignant tumor.
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Heart Disease is a general term for a list of
diseases affecting the heart.
Can be caused by a variety of factors but
atherosclerosis and hypertension play a major
role.
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Is the number 1 killer in the United States.
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Apparent ability to stop a cell’s conversion
from healthy to cancerous.
Inhibit various hormone actions and
metabolic pathways that are associated with
the development of cancer and heart disease.
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Some phytochemicals have been found to
lower LDL cholesterol.
Others have been found to help prevent
blood clotting.
Reduce how much cholesterol the body
produces and keep blood pressure down.
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Phytochemicals are also being used in cancer
treatment in dosages.
Researchers still don’t know a lot about
phytochemicals.
They do know that people who eat large
quantities of fruits and veggies have reduced
cancer risks. They are doing something
right!!!!
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Highest anticancer activity can be found in garlic,
soybeans, cabbage, ginger, licorice root, and the
umbelliferous vegetables (such as carrots, celery,
cilantro, parsley and parsnip).
Additional foods found to have cancer protective
activity: onions, flax, citrus, tumeric , cruciferous
veggies, tomatoes, sweet peppers and brown rice.
Not only do vegetables prevents cancer, they are also
an essential member in a heart-healthy diet. Include
at least 5 servings of vegetables and fruits daily and
enjoy the benefits offered by them.
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There are thousands of phytochemicals. But
some of the basic classes of them are found
in these foods:
Cruciferous vegetables: broccoli, cauliflower,
cabbage, dark leafy greens.
Phytochemicals found are: organosulfur and
glucosinolates and they may help prevent
cancer.
Tomatoes and Watermelons
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Phytochemical found: Lycopene
Lycopene has been found to be 2 times as
powerful as beta carotene (Vitamin A) in the
destruction of free radicals.
Onions, Garlic, Scallions, Chives
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Phytochemicals Found: Allium compounds
They help to keep healthy cells in the body
from being damaged by free radicals.
Grapes, Strawberries, Cranberries, Nuts,
Blackberries, Raspberries
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Phytochemicals found: Ellagic Acid
Appears to make blood less likely to clot
therefore is beneficial in preventing heart
disease.
Citrus Fruits
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Phytochemical found:
monoterpenes
May help to prevent cancer.
Soybeans
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Phytochemicals found:
Isoflavones and saponins.
Have a wide range of benefits
including lowering the risk for heart disease.
Soy has been nicknamed the Miracle Bean
Chinese have regular consumption of
soybeans and tofu. They have ½ the risk of
cancer than Americans.
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May also help prevent osteoporosis, and
reduce the symptoms of menopause.
Exact component that is responsible for the
positive effect is still unknown.
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Soy flours- simplest form. Can be used in
baked goods.
Soy isolates - used to make dairy like
products. Usually used to add texture to
meat products.
Tofu- rich in minerals and is an excellent
source of protein.
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Soymilk- consumed by dairy sensitive
individuals and strict vegetarians.
Textured soy protein- used as a meat
enhancer, extender and substitute.
Tempeh- made of whole cooked soybeans.
Soy recipe: Tofu Pumpkin Cheesecake
Green Tea has also made the headlines:
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Green Tea- contains high levels of flavonoids.
Shuts off the formation of cancer cells
Turns up the body’s defense system and
suppresses cancer advancement.
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Green Tea has also been indicated to lower
LDL cholesterol and increase HDL in large
quantities.
Tea is not a substitute for the benefits of
fruits and vegetables.
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What Color is Your Diet?
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Many of the pigments found in fruits and vegetables
are phytochemicals.
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A seven color system, organized as a color wheel.
Developed by Dr. David Heber , UCLA Center for
Human Nutrition, and Susan Bowerman.
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Eat your colors!
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Red - Lycopene, phytoene, phytofluene,
vitamin E
Tomatoes, tomato sauce, vegetable juice,
tomato soup, watermelon.
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Green- Glucosinolates, Isothiocyanates,
Indole-3 Carbinol, and Folic Acid
Broccoli, Brussels Sprouts, Bok Choy,
Cauliflower , Cabbage
Green/Yellow- Lutein, Zeaxanthin
 Spinach,
Avocado, Kale, Green
Beans, Green Peppers, Kiwi,
Collard Greens,
Mustard
Greens,
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Turnip Greens
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Orange- Alpha and Beta Carotene
Carrots Pumpkins, Squash, Mangos, Apricots,
Cantaloupe
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Orange/Yellow- Vitamin C Flavonoids
Oranges, Orange Juice, Tangerines, Peaches,
lemons, Limes, Pineapple.
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Red-Purple Anthocyanins, Elegiac Acid,
Flavonoids
Grapes, grape juice and red wine
raisins
cherries
strawberries
 White/
Green - Allyl Sulfides
 Garlic, Onion, and Chives
There are some available, but remember:
They will only provide selected components
in a concentrated form but not all of the
compounds that occur naturally in the foods.
Is there a negative side?
 Studies on animals containing large amounts
of phytochemicals have had negative results.
 Optimal levels of phytochemicals have yet to
be determined.
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There are things that you can do!
Eating a variety of vegetables and fruits.
Eat more grains-at least half of them whole grains.
Don’t forget herbs and spices,
Decrease portion size of meats.
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Keep fruits and vegetables stocked and in
sight.
Reach for juice instead of coffee or soda.
Add chopped fruit to cereal, yogurt,
pancakes, muffins, or even a milkshake.
Snack on fresh chopped carrots, celery,
broccoli, cauliflower and peppers.
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Add fresh greens, carrots, celery, parsley,
tomatoes, and beans to your soups.
Store dried fruit (apricots, dates, raisins)
for a quick snack at home or work.
Explore new foods and new recipes!
Complete your Superfoods Project!!!
Using the color wheel hand-out, determine
how many phytochemicals are in the meal
below:
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Tomato Soup and crackers
Fruit salad ( pineapple, strawberries, peaches,
and cherries)
Grilled cheese - made with low-fat cheese
Glass of Water
The answer is 9!
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Tomato Soup- lycopene, phytoene,
phytofluene, and Vitamin E.
Pineapple and peaches - Vitamin C and
Flavonoids
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Strawberries and cherries - anthocyanins ,
Ellagic Acid and Flavonoids.
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Remember- This is only the main class of
phytochemicals, there are many more than this!