Chapter 6 Thinking About Fruits and Vegetables in a Very Different Way
description
Transcript of Chapter 6 Thinking About Fruits and Vegetables in a Very Different Way
![Page 1: Chapter 6 Thinking About Fruits and Vegetables in a Very Different Way](https://reader036.fdocuments.net/reader036/viewer/2022070404/56813b7e550346895da49cbb/html5/thumbnails/1.jpg)
Chapter 6
Thinking About Fruits and Vegetables in a Very Different
Way
![Page 2: Chapter 6 Thinking About Fruits and Vegetables in a Very Different Way](https://reader036.fdocuments.net/reader036/viewer/2022070404/56813b7e550346895da49cbb/html5/thumbnails/2.jpg)
In all things of nature there is something of the marvelous
Aristotle
![Page 3: Chapter 6 Thinking About Fruits and Vegetables in a Very Different Way](https://reader036.fdocuments.net/reader036/viewer/2022070404/56813b7e550346895da49cbb/html5/thumbnails/3.jpg)
As impressive as the benefits of whole grains are, the benefits of eating fruits and vegetables are even greater.
![Page 4: Chapter 6 Thinking About Fruits and Vegetables in a Very Different Way](https://reader036.fdocuments.net/reader036/viewer/2022070404/56813b7e550346895da49cbb/html5/thumbnails/4.jpg)
Fruits and vegetables are the real phytochemical power houses.
One serving of vegetables or fruits can have 100’s of different phytochemicals
Different fruits and vegetables have different phytochemicals. Eating a variety is the best way to get all of them.
![Page 5: Chapter 6 Thinking About Fruits and Vegetables in a Very Different Way](https://reader036.fdocuments.net/reader036/viewer/2022070404/56813b7e550346895da49cbb/html5/thumbnails/5.jpg)
Common Phytochemicals
Carotenoids Beta-carotene Lycopene Lutein Zeaxanthin Organosulfurs Flavinoids
Phytosterols Alkaloids Tannins Saponins And many, many
others
![Page 6: Chapter 6 Thinking About Fruits and Vegetables in a Very Different Way](https://reader036.fdocuments.net/reader036/viewer/2022070404/56813b7e550346895da49cbb/html5/thumbnails/6.jpg)
Here are some pictures of some phytochemicals
![Page 7: Chapter 6 Thinking About Fruits and Vegetables in a Very Different Way](https://reader036.fdocuments.net/reader036/viewer/2022070404/56813b7e550346895da49cbb/html5/thumbnails/7.jpg)
para-coumaric acid
Copy right by Michael Davidsonhttp://micro.magnet.fsu.edu/index.htmlOptical microscopy techniques
![Page 8: Chapter 6 Thinking About Fruits and Vegetables in a Very Different Way](https://reader036.fdocuments.net/reader036/viewer/2022070404/56813b7e550346895da49cbb/html5/thumbnails/8.jpg)
para-coumaric acid
![Page 9: Chapter 6 Thinking About Fruits and Vegetables in a Very Different Way](https://reader036.fdocuments.net/reader036/viewer/2022070404/56813b7e550346895da49cbb/html5/thumbnails/9.jpg)
Saponin
![Page 10: Chapter 6 Thinking About Fruits and Vegetables in a Very Different Way](https://reader036.fdocuments.net/reader036/viewer/2022070404/56813b7e550346895da49cbb/html5/thumbnails/10.jpg)
Zeaxanthin
![Page 11: Chapter 6 Thinking About Fruits and Vegetables in a Very Different Way](https://reader036.fdocuments.net/reader036/viewer/2022070404/56813b7e550346895da49cbb/html5/thumbnails/11.jpg)
ajoene
![Page 12: Chapter 6 Thinking About Fruits and Vegetables in a Very Different Way](https://reader036.fdocuments.net/reader036/viewer/2022070404/56813b7e550346895da49cbb/html5/thumbnails/12.jpg)
Calcium Pectate
![Page 13: Chapter 6 Thinking About Fruits and Vegetables in a Very Different Way](https://reader036.fdocuments.net/reader036/viewer/2022070404/56813b7e550346895da49cbb/html5/thumbnails/13.jpg)
Lung cancer and vegetable intake
-0.3
0.2
0.7
1.2
1.7
2.2
2.7
0 100 200 300 400 500
Vegetable intake grams/day
Rel
ativ
e ri
sk
Am Inst for Cancer Research, 1997
![Page 14: Chapter 6 Thinking About Fruits and Vegetables in a Very Different Way](https://reader036.fdocuments.net/reader036/viewer/2022070404/56813b7e550346895da49cbb/html5/thumbnails/14.jpg)
Stomach cancer and vegetable intake
-0.3
0.2
0.7
1.2
1.7
2.2
2.7
0 100 200 300 400 500
Vegetable intake grams/day
Rel
ativ
e ri
sk
Am Inst for Cancer Research, 1997
![Page 15: Chapter 6 Thinking About Fruits and Vegetables in a Very Different Way](https://reader036.fdocuments.net/reader036/viewer/2022070404/56813b7e550346895da49cbb/html5/thumbnails/15.jpg)
Stomach cancer and fruit intake
0.4
0.6
0.8
1
1.2
1.4
0 100 200 300 400 500
Fruit intake grams/day
Rel
ativ
e ri
sk
Am Inst for Cancer Research, 1997
![Page 16: Chapter 6 Thinking About Fruits and Vegetables in a Very Different Way](https://reader036.fdocuments.net/reader036/viewer/2022070404/56813b7e550346895da49cbb/html5/thumbnails/16.jpg)
![Page 17: Chapter 6 Thinking About Fruits and Vegetables in a Very Different Way](https://reader036.fdocuments.net/reader036/viewer/2022070404/56813b7e550346895da49cbb/html5/thumbnails/17.jpg)
![Page 18: Chapter 6 Thinking About Fruits and Vegetables in a Very Different Way](https://reader036.fdocuments.net/reader036/viewer/2022070404/56813b7e550346895da49cbb/html5/thumbnails/18.jpg)
![Page 19: Chapter 6 Thinking About Fruits and Vegetables in a Very Different Way](https://reader036.fdocuments.net/reader036/viewer/2022070404/56813b7e550346895da49cbb/html5/thumbnails/19.jpg)
![Page 20: Chapter 6 Thinking About Fruits and Vegetables in a Very Different Way](https://reader036.fdocuments.net/reader036/viewer/2022070404/56813b7e550346895da49cbb/html5/thumbnails/20.jpg)
So why are fruits and vegetables so important?
![Page 21: Chapter 6 Thinking About Fruits and Vegetables in a Very Different Way](https://reader036.fdocuments.net/reader036/viewer/2022070404/56813b7e550346895da49cbb/html5/thumbnails/21.jpg)
Free Radicals are oxygen atoms that are missing an electron
![Page 22: Chapter 6 Thinking About Fruits and Vegetables in a Very Different Way](https://reader036.fdocuments.net/reader036/viewer/2022070404/56813b7e550346895da49cbb/html5/thumbnails/22.jpg)
Where do free radicals come from?
Most are produced by our own bodies UV light burned food toxic chemicals Industrial automobile pollution unknown sources
![Page 23: Chapter 6 Thinking About Fruits and Vegetables in a Very Different Way](https://reader036.fdocuments.net/reader036/viewer/2022070404/56813b7e550346895da49cbb/html5/thumbnails/23.jpg)
Cigarette Smoke
One puff of smoke contains:
100,000,000,000,000,000
free radical species
Tobacco is responsible for 31% of all cancers
![Page 24: Chapter 6 Thinking About Fruits and Vegetables in a Very Different Way](https://reader036.fdocuments.net/reader036/viewer/2022070404/56813b7e550346895da49cbb/html5/thumbnails/24.jpg)
If you are a smoker your life will be shortened by 13 years on
average
74.479.8
61.2
65.3
55
60
65
70
75
80
US Mean Smokers
Males FemalesMMWR 1997;46:444-51
-13.2 yrs
-14.5 yrs
![Page 25: Chapter 6 Thinking About Fruits and Vegetables in a Very Different Way](https://reader036.fdocuments.net/reader036/viewer/2022070404/56813b7e550346895da49cbb/html5/thumbnails/25.jpg)
If one free radical steals an electron from a strand of DNA, a mutation or cancer has started.
Most of these abnormal cells are destroyed by our own bodies.
It only takes one to slip through our defenses for a cancer to take over
![Page 26: Chapter 6 Thinking About Fruits and Vegetables in a Very Different Way](https://reader036.fdocuments.net/reader036/viewer/2022070404/56813b7e550346895da49cbb/html5/thumbnails/26.jpg)
![Page 27: Chapter 6 Thinking About Fruits and Vegetables in a Very Different Way](https://reader036.fdocuments.net/reader036/viewer/2022070404/56813b7e550346895da49cbb/html5/thumbnails/27.jpg)
Each cell gets 10,000 free radical attacks every day
![Page 28: Chapter 6 Thinking About Fruits and Vegetables in a Very Different Way](https://reader036.fdocuments.net/reader036/viewer/2022070404/56813b7e550346895da49cbb/html5/thumbnails/28.jpg)
How do we protect our selves?
Eat more fruits, vegetables, and whole grains.
Some phytochemicals are also anti-free radicals (anti–oxidants). They have the ability to donate an electron to a free radical with out harming itself. It’s kind of like having a spare electron.
![Page 29: Chapter 6 Thinking About Fruits and Vegetables in a Very Different Way](https://reader036.fdocuments.net/reader036/viewer/2022070404/56813b7e550346895da49cbb/html5/thumbnails/29.jpg)
The Typical American (Western) Diet: What most
Americans Eat
Red meat Processed meat Butter Potatoes Refined grains High fat dairy foods
There are few phytochemicals here
![Page 30: Chapter 6 Thinking About Fruits and Vegetables in a Very Different Way](https://reader036.fdocuments.net/reader036/viewer/2022070404/56813b7e550346895da49cbb/html5/thumbnails/30.jpg)
What we should be eating if we want the health
benefits
![Page 31: Chapter 6 Thinking About Fruits and Vegetables in a Very Different Way](https://reader036.fdocuments.net/reader036/viewer/2022070404/56813b7e550346895da49cbb/html5/thumbnails/31.jpg)
In 2001, 553,768 Americans died of cancer. Of these deaths, 387,637 (70%) could have been prevented with good nutrition, physical activity, and avoiding tobacco
![Page 32: Chapter 6 Thinking About Fruits and Vegetables in a Very Different Way](https://reader036.fdocuments.net/reader036/viewer/2022070404/56813b7e550346895da49cbb/html5/thumbnails/32.jpg)
Over 230 different studies have evaluated the impact of fruits and vegetables on cancer. Fruits and vegetables help prevent cancers of the stomach, esophagus, lung, oral cavity, pharynx, endometrium, pancreas, and colon
![Page 33: Chapter 6 Thinking About Fruits and Vegetables in a Very Different Way](https://reader036.fdocuments.net/reader036/viewer/2022070404/56813b7e550346895da49cbb/html5/thumbnails/33.jpg)
When the people who consumed the most fruits and vegetables were compared to those who ate the least, they had half the cancer risk.
![Page 34: Chapter 6 Thinking About Fruits and Vegetables in a Very Different Way](https://reader036.fdocuments.net/reader036/viewer/2022070404/56813b7e550346895da49cbb/html5/thumbnails/34.jpg)
The Cancer Process
![Page 35: Chapter 6 Thinking About Fruits and Vegetables in a Very Different Way](https://reader036.fdocuments.net/reader036/viewer/2022070404/56813b7e550346895da49cbb/html5/thumbnails/35.jpg)
Normalcell
Abnormalcell
Spontaneous or inherited mutation
Carcinogen
Cell proliferation
TumorMetastasis
Repair
![Page 36: Chapter 6 Thinking About Fruits and Vegetables in a Very Different Way](https://reader036.fdocuments.net/reader036/viewer/2022070404/56813b7e550346895da49cbb/html5/thumbnails/36.jpg)
Where fruits, vegetables, and whole grains can stop the cancer
process
![Page 37: Chapter 6 Thinking About Fruits and Vegetables in a Very Different Way](https://reader036.fdocuments.net/reader036/viewer/2022070404/56813b7e550346895da49cbb/html5/thumbnails/37.jpg)
Normalcell
Abnormalcell
Spontaneous or inherited mutation
Activatedcarcinogen
Cell proliferation
TumorMetastasis
Repair
![Page 38: Chapter 6 Thinking About Fruits and Vegetables in a Very Different Way](https://reader036.fdocuments.net/reader036/viewer/2022070404/56813b7e550346895da49cbb/html5/thumbnails/38.jpg)
An Apple a day (with the skin)
0.09
0.29
0.49
0.69
0.89
1.09
0 8 10 11 12 15 19 20 26 30 40 50 75 100
peel
peel+flesh
flesh
concentration
Can
cer
cell
spre
adin
g
Sun, J Agric Food Chem 2002:50:7449
![Page 39: Chapter 6 Thinking About Fruits and Vegetables in a Very Different Way](https://reader036.fdocuments.net/reader036/viewer/2022070404/56813b7e550346895da49cbb/html5/thumbnails/39.jpg)
Why not just make a pill that contains
phytochemicals?
The pill will never contain all the same phytochemicals because we still don’t even know what they are
Phytochemicals don’t work all by themselves. They need the other chemicals with them.
The phytochemicals only appear to work when they are in their natural food, not a pill
The dosages may be too high
![Page 40: Chapter 6 Thinking About Fruits and Vegetables in a Very Different Way](https://reader036.fdocuments.net/reader036/viewer/2022070404/56813b7e550346895da49cbb/html5/thumbnails/40.jpg)
Some of the pills are very dangerous
Randomized clinical trial with 18,000 smokers and former smokers
30 mg of beta-carotene plus vitamin A Followed for 4 years Studied terminated 2 years early
Omenn, N Engl J Med,1996, 334:(18)
![Page 41: Chapter 6 Thinking About Fruits and Vegetables in a Very Different Way](https://reader036.fdocuments.net/reader036/viewer/2022070404/56813b7e550346895da49cbb/html5/thumbnails/41.jpg)
Risk of Death
0.9
0.95
1
1.05
1.1
1.15
1.2
Risk of Death
Placebo
Vitamin A andbeta-carotenesupplement
![Page 42: Chapter 6 Thinking About Fruits and Vegetables in a Very Different Way](https://reader036.fdocuments.net/reader036/viewer/2022070404/56813b7e550346895da49cbb/html5/thumbnails/42.jpg)
Lung Cancer Death
0.8
0.9
1
1.1
1.2
1.3
1.4
1.5
Lung Cancer Death
Placebo
Vitamin A andbeta-carotenesupplement
![Page 43: Chapter 6 Thinking About Fruits and Vegetables in a Very Different Way](https://reader036.fdocuments.net/reader036/viewer/2022070404/56813b7e550346895da49cbb/html5/thumbnails/43.jpg)
Cardiovascular Disease Death
0.8
0.85
0.9
0.95
1
1.05
1.1
1.15
1.2
1.25
1.3
Cardiovascular Disease Death
Placebo
Vitamin A andbeta-carotenesupplement
![Page 44: Chapter 6 Thinking About Fruits and Vegetables in a Very Different Way](https://reader036.fdocuments.net/reader036/viewer/2022070404/56813b7e550346895da49cbb/html5/thumbnails/44.jpg)
In this and in many other studies the supplements actually increased risk
Risk of many supplements are unknown Supplement claims are unregulated. They
can say what ever they want. Consumers tend to believe the marketing
hype of supplement makers. No pill can compare with the benefits of eating
whole foods.
![Page 45: Chapter 6 Thinking About Fruits and Vegetables in a Very Different Way](https://reader036.fdocuments.net/reader036/viewer/2022070404/56813b7e550346895da49cbb/html5/thumbnails/45.jpg)
In other studies:
Long term supplementation with beta-carotene had no effect on preventing cancers or cardiovascular disease
![Page 46: Chapter 6 Thinking About Fruits and Vegetables in a Very Different Way](https://reader036.fdocuments.net/reader036/viewer/2022070404/56813b7e550346895da49cbb/html5/thumbnails/46.jpg)
What about Vitamin C?
500 mg of Vitamin C every day for 3 weeks caused more DNA damage than the placebo group
Vitamin C has no effect on cancer, cardiovascular disease
![Page 47: Chapter 6 Thinking About Fruits and Vegetables in a Very Different Way](https://reader036.fdocuments.net/reader036/viewer/2022070404/56813b7e550346895da49cbb/html5/thumbnails/47.jpg)
Vitamin E
Long-term supplementation with Vitamin E revealed no prevention of CVD, stroke, or cancers
Blot, 1993; Stephens, 1996
![Page 48: Chapter 6 Thinking About Fruits and Vegetables in a Very Different Way](https://reader036.fdocuments.net/reader036/viewer/2022070404/56813b7e550346895da49cbb/html5/thumbnails/48.jpg)
What about a one-a-day vitamin?
Some experts say there is no harm in this, but neither is there any evidence that it improves health
If you are not going to eat a good diet, a one-a-day vitamin probably wouldn’t do any harm
![Page 49: Chapter 6 Thinking About Fruits and Vegetables in a Very Different Way](https://reader036.fdocuments.net/reader036/viewer/2022070404/56813b7e550346895da49cbb/html5/thumbnails/49.jpg)
Points to Remember
Americans get suckered in to supplement makers claims. Don’t get suckered in.
Our understanding of the functions of phytochemicals and free radicals is very limited.
Everyday the DNA in our cells gets attached 10,000 times by free radicals. Phytochemicals can neutralize free radicals and help prevent cancer.
![Page 50: Chapter 6 Thinking About Fruits and Vegetables in a Very Different Way](https://reader036.fdocuments.net/reader036/viewer/2022070404/56813b7e550346895da49cbb/html5/thumbnails/50.jpg)
Continued….
Eating at least five or more servings of fruits and/or vegetables everyday provides significant protection against many cancers and other diseases; even more servings per day is better.
Whole foods are incredibly complex. Scientists are just beginning to figure out how our bodies use everything that is in the food we eat.
Consuming individual phytochemicals in supplements is not recommended; eat whole foods.