Phytochemicals- Vitamins of Phytochemicals- Vitamins of the Future?the Future?

Created by: Created by:

Tricia Fleming, University of Kansas Dietetic Intern Tricia Fleming, University of Kansas Dietetic Intern

Tammy Beason, MS, RD, Nutrition Education Tammy Beason, MS, RD, Nutrition Education Specialist, Family Nutrition Education ProgramSpecialist, Family Nutrition Education Program

December 2001December 2001

Let’s see what you know Let’s see what you know about phytochemicals!!!about phytochemicals!!! Take phytochemical quiz- we will take Take phytochemical quiz- we will take

the same one at the end and see if you the same one at the end and see if you learned anything!learned anything!

Take a few minutes and jot down some Take a few minutes and jot down some foods you think might contain foods you think might contain phytochemicals. phytochemicals.

The American DietThe American Diet Americans do not eat enough fruits and Americans do not eat enough fruits and

vegetables. Surprise- Surprise! vegetables. Surprise- Surprise! Eat 5 a day campaignEat 5 a day campaign Do we need yet another reason to eat Do we need yet another reason to eat

fruits and vegetables?fruits and vegetables?

What are Phytochemicals?What are Phytochemicals? Phyto- greek word for plantsPhyto- greek word for plants Substances in plants that may help Substances in plants that may help

prevent diseases like cancer and heart prevent diseases like cancer and heart disease. disease.

So far, scientists know of 3,000 different So far, scientists know of 3,000 different phytochemicals with possible health phytochemicals with possible health benefits.benefits.

Phytochemical TerminologyPhytochemical Terminology

Definitions you may need to know: Definitions you may need to know: Free radicals- are byproducts of metabolism. Free radicals- are byproducts of metabolism.

They are capable of causing cells to lose their They are capable of causing cells to lose their structure, function and eventually destroying structure, function and eventually destroying them.them.

Connected with the development of 50 Connected with the development of 50 diseases including heart disease and cancer.diseases including heart disease and cancer.

Phytochemical TerminologyPhytochemical Terminology

What are antioxidants?What are antioxidants? Capable of stabilizing or deactivating Capable of stabilizing or deactivating

free radicals before they attack cells. free radicals before they attack cells. Chemoprevention- using one or several Chemoprevention- using one or several

compounds to prevent, stop or reverse compounds to prevent, stop or reverse the development of cancer.the development of cancer.

Phytochemical TerminologyPhytochemical Terminology Designer Food- Processed foods that Designer Food- Processed foods that

are supplemented with food ingredients are supplemented with food ingredients naturally rich in disease-preventing naturally rich in disease-preventing substances.substances.

Functional Food- any modified food or Functional Food- any modified food or food ingredient that may provide a food ingredient that may provide a health benefit beyond the traditional health benefit beyond the traditional nutrients it contains. nutrients it contains.

Phytochemical TerminologyPhytochemical Terminology Nutraceutical - specific chemical Nutraceutical - specific chemical

compounds in food, including vitamins compounds in food, including vitamins and additives, that may aid in and additives, that may aid in preventing disease. preventing disease.

Pharmafood- Food or nutrient that Pharmafood- Food or nutrient that claims medical or health benefits, claims medical or health benefits, including the prevention and treatment including the prevention and treatment of disease. of disease.

What is Cancer?What is Cancer? A disease of the body’s cellsA disease of the body’s cells Carcinogenesis is a multistage process.Carcinogenesis is a multistage process. Initiation-transformation of cell Initiation-transformation of cell Promotion- cells multiply to form a Promotion- cells multiply to form a

tumortumor Progression - Leads to a malignant Progression - Leads to a malignant

tumor. tumor.

What is Heart Disease?What is Heart Disease? Heart Disease is a general term for a list Heart Disease is a general term for a list

of diseases affecting the heart. of diseases affecting the heart. Can be caused by a variety of factors Can be caused by a variety of factors

but atherosclerosis and hypertension but atherosclerosis and hypertension play a major role. play a major role.

Is the number 1 killer in the United Is the number 1 killer in the United States. States.

So what’s so exciting about So what’s so exciting about Phytochemicals?Phytochemicals? Apparent ability to stop a cell’s Apparent ability to stop a cell’s

conversion from healthy to cancerous.conversion from healthy to cancerous. Inhibit various hormone actions and Inhibit various hormone actions and

metabolic pathways that are associated metabolic pathways that are associated with the development of cancer and with the development of cancer and heart disease.heart disease.

So what’s so exciting about So what’s so exciting about Phytochemicals?Phytochemicals? Some phytochemicals have been found Some phytochemicals have been found

to lower LDL cholesterol.to lower LDL cholesterol. Others have been found to help prevent Others have been found to help prevent

blood clotting.blood clotting. Reduce how much cholesterol the body Reduce how much cholesterol the body

produces and keep blood pressure produces and keep blood pressure down.down.

So what’s so exciting about So what’s so exciting about Phytochemicals?Phytochemicals? Phytochemicals are also being used in Phytochemicals are also being used in

cancer treatment in dosages.cancer treatment in dosages. Researchers still don’t know a lot about Researchers still don’t know a lot about

phytochemicals.phytochemicals. They do know that people who eat large They do know that people who eat large

quantities of fruits and veggies have quantities of fruits and veggies have reduced cancer risks. They are doing reduced cancer risks. They are doing something right!!!!something right!!!!

Where can you find Where can you find phytochemicals?phytochemicals? Highest anticancer activity can be found Highest anticancer activity can be found

in garlic, soybeans, cabbage, ginger, in garlic, soybeans, cabbage, ginger, licorice root, and the umbelliferous licorice root, and the umbelliferous vegetables. vegetables.

Additional foods found to have cancer Additional foods found to have cancer protective activity: onions, flax, citrus, protective activity: onions, flax, citrus, tumeric , cruciferous veggies, tomatoes, tumeric , cruciferous veggies, tomatoes, sweet peppers and brown rice. sweet peppers and brown rice.

The Phytochemical FamilyThe Phytochemical Family There are thousands of phytochemicals. There are thousands of phytochemicals.

But some of the basic classes of them But some of the basic classes of them are found in these foods:are found in these foods:

Cruciferous vegetables: broccoli, Cruciferous vegetables: broccoli, cauliflower, cabbage, dark leafy greens. cauliflower, cabbage, dark leafy greens.

Phytochemicals found are: organosulfur Phytochemicals found are: organosulfur and glucosinolates they may help and glucosinolates they may help prevent cancer. prevent cancer.

The Phytochemical FamilyThe Phytochemical Family

Tomatoes and WatermelonsTomatoes and Watermelons

Phytochemical found: LycopenePhytochemical found: Lycopene Lycopene has been found to be 2 times Lycopene has been found to be 2 times

as powerful as beta carotene in the as powerful as beta carotene in the destruction of free radicals. destruction of free radicals.

The Phytochemical FamilyThe Phytochemical Family

Onions, Garlic, Scallions, ChivesOnions, Garlic, Scallions, Chives

Phytochemicals Found: Allium Phytochemicals Found: Allium compoundscompounds

They help to keep healthy cells in the They help to keep healthy cells in the body from being damaged by free body from being damaged by free radicals. radicals.

The Phytochemical FamilyThe Phytochemical Family

Grapes, Strawberries, Cranberries, Nuts, Grapes, Strawberries, Cranberries, Nuts, Blackberries, RaspberriesBlackberries, Raspberries

Phytochemicals found: Ellagic AcidPhytochemicals found: Ellagic Acid Has been big in the news lately.Has been big in the news lately. Appears to make blood less likely to clot Appears to make blood less likely to clot

therefore is beneficial in preventing therefore is beneficial in preventing heart disease. heart disease.

The Phytochemical FamilyThe Phytochemical Family

Citrus FruitsCitrus Fruits

Phytochemical found: monoterpenesPhytochemical found: monoterpenes May help to prevent cancer. May help to prevent cancer.

The Phytochemical FamilyThe Phytochemical Family

SoybeansSoybeans

Phytochemicals found: Isoflavones and Phytochemicals found: Isoflavones and saponins.saponins.

Have a wide range of benefits including Have a wide range of benefits including lowering the risk for heart disease. lowering the risk for heart disease.

Phytochemicals in the News!Phytochemicals in the News! Soy has been nicknamed the Miracle Soy has been nicknamed the Miracle

BeanBean Chinese have regular consumption of Chinese have regular consumption of

soybeans and tofu.soybeans and tofu. They have 1/2 the risk of cancer than They have 1/2 the risk of cancer than

Americans. Americans.

Soy- It’s Whats for Dinner!Soy- It’s Whats for Dinner! May also help prevent osteoporosis, May also help prevent osteoporosis,

and reduce the symptoms of and reduce the symptoms of menopause. menopause.

Exact component that is responsible for Exact component that is responsible for the positive effect is still unknown. the positive effect is still unknown.

What are some Soy Foods?What are some Soy Foods? Soy flours- simplest form. Can be used Soy flours- simplest form. Can be used

in baked goods.in baked goods. Soy isolates - used to make dairy like Soy isolates - used to make dairy like

products. Usually used to add texture products. Usually used to add texture to meat products. to meat products.

Tofu- rich in minerals and is an Tofu- rich in minerals and is an excellent source of protein. excellent source of protein.

What are some Soy foods?What are some Soy foods? Soymilk- consumed by dairy sensitive Soymilk- consumed by dairy sensitive

individuals and strict vegetarians.individuals and strict vegetarians. Textured soy protein- used as a meat Textured soy protein- used as a meat

enhancer, extender and substitute. enhancer, extender and substitute. Tempeh- made of whole cooked Tempeh- made of whole cooked

soybeans.soybeans. Soy recipe: Tofu Pumpkin CheesecakeSoy recipe: Tofu Pumpkin Cheesecake

Phytochemicals in the NewsPhytochemicals in the News

Green Tea has also made the headlines:Green Tea has also made the headlines:

Green Tea- contains high levels of Green Tea- contains high levels of flavonoids. flavonoids.

Shut off the formation of cancer cells, Shut off the formation of cancer cells, Turn up the body’s defense system and Turn up the body’s defense system and

suppress cancer advancement. suppress cancer advancement.

Phytochemicals in the NewsPhytochemicals in the News Green Tea has also been indicated to Green Tea has also been indicated to

lower LDL cholesterol and increase lower LDL cholesterol and increase HDL in large quantities. HDL in large quantities.

More Research needs to be performed! More Research needs to be performed! Tea is not a substitute for the benefits of Tea is not a substitute for the benefits of

fruits and vegetables. fruits and vegetables.

Pigments are more than just a Pigments are more than just a color!color!

Dr. David Heber , UCLA Center forDr. David Heber , UCLA Center forHuman Nutrition, Las Angeles, CAHuman Nutrition, Las Angeles, CA What Color is Your Diet? What Color is Your Diet? Many of the pigments found in fruits and Many of the pigments found in fruits and

vegetables are phytochemicals. vegetables are phytochemicals. Dr. Heber and Susan Bowerman Dr. Heber and Susan Bowerman

originated a seven color system originated a seven color system organized as a color wheel. organized as a color wheel.

The Color WheelThe Color WheelEat your colors! Eat your colors!

Red - Lycopene, phytoene, phytofluene, Red - Lycopene, phytoene, phytofluene, vitamin E- vitamin E-

Tomatoes, tomato sauce, vegetable juice, Tomatoes, tomato sauce, vegetable juice, tomato soup, watermelon.tomato soup, watermelon.

Green- Glucosinolates, Isothiocyanates, Green- Glucosinolates, Isothiocyanates, Indole-3 Carbinol, and Folic AcidIndole-3 Carbinol, and Folic Acid

Broccoli, Brussel Sprouts, Bok Choy, Broccoli, Brussel Sprouts, Bok Choy, Cauliflower , CabbageCauliflower , Cabbage

The Color WheelThe Color Wheel Green/Yellow- Lutein, ZeaxanthinGreen/Yellow- Lutein, Zeaxanthin Spinach, Avocado, Kale , Green Beans, Spinach, Avocado, Kale , Green Beans,

Green Peppers, Kiwi, Collard Greens, Green Peppers, Kiwi, Collard Greens, Mustard GreensMustard Greens

Orange- Alpha and Beta CaroteneOrange- Alpha and Beta Carotene Carrots Pumpkins, Squash, Mangos, Carrots Pumpkins, Squash, Mangos,

Apricots, CantaloupeApricots, Cantaloupe

The Color Wheel!The Color Wheel! Orange/Yellow- Vitamin C FlavonoidsOrange/Yellow- Vitamin C Flavonoids Oranges, Orange Juice, Tangerines, Oranges, Orange Juice, Tangerines,

Peaches, lemons, Limes, Pineapple.Peaches, lemons, Limes, Pineapple. Red-Purple Anthocyanins, Ellagic Acid, Red-Purple Anthocyanins, Ellagic Acid,

Flavonoids,Flavonoids, Grapes and grape juice, cherries, red Grapes and grape juice, cherries, red

wine, strawberries, raisins wine, strawberries, raisins

The Color Wheel!The Color Wheel! White/ Green - Allyl SulfidesWhite/ Green - Allyl Sulfides Garlic, Onion, and Chives Garlic, Onion, and Chives

Phytochemical SupplementsPhytochemical Supplements

There are some available, but There are some available, but remember: They will only provide remember: They will only provide selected components in a concentrated selected components in a concentrated form but not all of the compounds that form but not all of the compounds that occur naturally in the foods. occur naturally in the foods.

Is there a negative side?Is there a negative side? Studies on animals containing large Studies on animals containing large

amounts of phytochemicals have had amounts of phytochemicals have had negative results. negative results.

Optimal levels of phytochemicals have Optimal levels of phytochemicals have yet to be determined. yet to be determined.

How can you get enough How can you get enough Phytochemicals?Phytochemicals? There are things that you can do!There are things that you can do! Eating a variety of vegetables and fruits.Eating a variety of vegetables and fruits. Eat more grains.Eat more grains. Don’t forget herbs and spices,Don’t forget herbs and spices, Decrease portion size of meats.Decrease portion size of meats.

How can you increase your How can you increase your phytochemical intake?phytochemical intake? Keep fruits and vegetables stocked and Keep fruits and vegetables stocked and

in sight.in sight. Reach for juice instead of coffee or soda.Reach for juice instead of coffee or soda. Add chopped fruit to cereal, yogurt, Add chopped fruit to cereal, yogurt,

pancakes, muffins, or even a milkshake. pancakes, muffins, or even a milkshake. Snack on fresh chopped carrots, celery, Snack on fresh chopped carrots, celery,

broccoli, cauliflower and peppers. broccoli, cauliflower and peppers.

How can you eat more How can you eat more phytochemicals?phytochemicals? Add fresh greens, carrots, celery Add fresh greens, carrots, celery

parsley, tomatoes, and / or beans to parsley, tomatoes, and / or beans to your soups. your soups.

Store dried fruit (apricots, dates, raisins, Store dried fruit (apricots, dates, raisins, and more) for a quick snack at home or and more) for a quick snack at home or work. work.

Explore new foods and new recipes!Explore new foods and new recipes!

What’s next for What’s next for Phytochemicals?Phytochemicals? Research is KEY!Research is KEY! Research needs to answer these Research needs to answer these

questions:questions: What types of phytochemicals provide What types of phytochemicals provide

health benefits? - some research exists health benefits? - some research exists but need more definite results.but need more definite results.

Establish the safety of use. - how much Establish the safety of use. - how much is too much?is too much?

What’s next for phytochemicals?What’s next for phytochemicals?

Determine an effective dosage that Determine an effective dosage that protects against disease? protects against disease?

Important to remember: Nothing takes Important to remember: Nothing takes the place of a healthy diet and physical the place of a healthy diet and physical exercise. - exercise. -

How many Phytochemicals How many Phytochemicals are in this meal?are in this meal?

Using color wheel hand-out:Using color wheel hand-out: Tomato Soup and crackersTomato Soup and crackers Fruit salad ( pineapple, strawberries, Fruit salad ( pineapple, strawberries,

peaches, and cherries) peaches, and cherries) Grilled cheese - made with low-fat Grilled cheese - made with low-fat

cheesecheese Glass of WaterGlass of Water

How many phytochemicals How many phytochemicals are in this meal?are in this meal?The answer is 9!The answer is 9!

Tomato Soup- lycopene, phytoene, phytofluene, Tomato Soup- lycopene, phytoene, phytofluene, and Vitamin E. and Vitamin E.

Pineapple and peaches - Vitamin C and Pineapple and peaches - Vitamin C and FlavonoidsFlavonoids

Strawberries and cherries - anthocyanins , Strawberries and cherries - anthocyanins , Ellagic Acid and Flavonoids. Ellagic Acid and Flavonoids.

Remember- This is only the main classes of Remember- This is only the main classes of phytochemicals, there are many more than this!phytochemicals, there are many more than this!

ConclusionConclusion Phytochemicals are a complicated topic! Phytochemicals are a complicated topic!

There is sure to be new developments There is sure to be new developments and news in this area!and news in this area!

Any Questions????Any Questions????