Phytochemicals

Phytochemicals

■  Phyto = plants

■  Compounds in plants that protect them from pests, viruses, bacteria & sun damage.

■  Only in plant foods. –  “5 a Day” - 5-9 servings of fruits & veggies

recommended each day.

■  Antioxidants are phytochemicals that decrease free radicals.

Antioxidants reduce

Free Radicals ■  Every cell needs oxygen to generate energy, but

this process forms some unstable molecules.

■  These unstable molecules stabilize themselves, by stealing electrons from nearby molecules – creating free radicals (molecules that need to steal from others to stabilize)

■  Antioxidants are the police force that minimize the stealing. You want enough police on the force to out number the thieves (free radicals).

■  Free radicals may lead to cancer, heart disease, memory loss, impaired eyesight & more.

Antioxidant Power

■  Tufts University designed a test to measure the antioxidant strength of food.

■  Grind food & spin, then toss in free radicals. ■  Strive for 3,500 “antioxidant points” per day

(serving size = ½ c.)

Tomato (189)

■  Benefits –  Provides 80% of American’s lycopene. –  Lycopene protects against prostate & lung cancer. –  10 servings/wk decreased risk prostate cancer 35%.

■  Cooking frees lycopene –  Red tomatoes – vine ripened, small & deep red- Best –  Tomato soup –  Pasta sauce –  Pizza sauce

Yellow Corn (402)

■  Provides 2 carotenoids – Lutein & zeaxanthin. Both lutein and

zeaxanthin found in macula of eye ■  Benefits

– Can help prevent loss of your sharp vision. Macular (retina) degeneration is the leading cause of blindness in elderly.

Orange (750)

■  Benefits –  Promotes heart health by reducing inflammation,

LDL cholesterol and risk of stroke.

–  Juice & peel may help prevent cancer of stomach, mouth, lung, breast and skin.

Orange Peel: Study

■  Examined eating habits of 475 Arizonians

■  Those who used orange (or lemon) peels in cooking – as little as once a month – reduced their risks of squamous cell carcinoma (type that can spread) of the skin 50%.

Orange (750)

■  Benefits –  Promotes heart health by reducing inflammation,

LDL cholesterol and risk of stroke.

–  Juice & peel may help prevent cancer of stomach, mouth, lung, breast and skin.

–  Boosts enzymes that collect & remove carcinogens & encourages cell death in diseased cells.

Broccoli (890)

■  Benefits: –  Sulforaphane is a cancer fighter. Boosts enzymes

that collect & remove carcinogens & encourages cell death in diseased cells.

–  Carcinogen exposed rats: Those that received Sulforaphane – had 60% less mammary tumors.

Cranberries (1750) ■  Benefits

–  Prevents urinary tract infections –  The tannins prevent bacteria from adhering to the

walls of the bladder or urethra. –  1 cup of cranberry juice or dried cranberries are

effective.

Strawberries (1540)

■  Benefits – Protects the aging brain from oxidative

damage – Ellagic acid in seeds prevent tumors of the

esophagus and colon

Strawberries: Study

■  Put rats in 100% oxygen for 48 hours and their brain activity went from the equivalent of 18 years to 60 years old.

■  For 2 months, fed rats a strawberry-fortified diet*.

■  Put strawberry fed rats in 100% oxygen for 48 hours & their brains looked normal– no aging.

*Same results with blueberries & spinach.

Strawberries (1540)

■  Benefits – Protects the aging brain from oxidative

damage – Ellagic acid in seeds prevent tumors of the

esophagus and colon

Ellagic Acid: Benefits

■  In lab studies shown to battle cancer of esophagus and colon by:

–  Decreasing the activity of enzymes that create certain carcinogens

–  Boosting enzymes that “package” carcinogens to be taken out

–  Encouraging cell death in diseased cells

–  Ellagic acid in strawberry, raspberry & blackberry seeds

Raspberries (1220)

■  Benefits – Same cancer protective compounds as

strawberries but 50% more ellagic acid. – Most fiber of any fruit (double the fiber of

strawberries) – 8 g fiber per 1/2 cup.

■  Fruit shake with berries – enjoy all year around!

Spinach (1260) ■  Benefits

– One of the best foods to eat for your eyes! Zeaxanthin & lutein protect from macular (retina) degeneration- leading cause of blindness in the elderly.

– Stops cataracts. Lens doesn‘t replace old cells.

– Especially important for: blue eyes – iris lets more damaging light in people with family history

Kale ( 1770)

■  Benefits –  Destroys more “free radicals” than any other

vegetable! –  Stops cataracts - similar benefits as spinach.

■  Get kale fresh – it becomes bitter with age

Kale & Spinach: Study

■  Nurses Health Study with over 77,000 nurses over age 45 followed for 12 years

■  Ate spinach 2/week: 35% less cataracts

■  Ate kale at least 1/week: 40% less cataracts

Blueberries (2400)

■  Benefits – Destroys more “free radicals” than any

other fruit! – Blueberries and strawberries have been

called the “brain-berries” because they reverse some aspects of brain aging.

Blueberries*: Study ■  Study with aging rats (65–70 in human years)

with decline in memory, motor skills and balance.

■  Two months fed a diet with 1-2% blueberries (equiv ½-1 c blueberries).

■  “Rat Olympics”: Showed improvement in coordination and balance. Kept balance twice as long as control group.

■  How? Developed new brain cells quicker or receptors on brain cells communicated better. –  *Same results with strawberries & spinach

Blueberries (2400)

■  Benefits – Destroys more “free radicals” than any

other fruit! – Blueberries and strawberries have been

called the “brain-berries” because they reverse some aspects of brain aging.

■  Eat fresh – cooking can damage the antioxidant power

Phytochemicals!