Americans do not eat enough fruits and vegetables.

Eat 5 a day campaign

Do we need yet another reason to eat fruits and vegetables?

Phyto- Greek word for plantsSubstances 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.

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.

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.

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.

A disease of the body’s cellsCarcinogenesis is a multistage process.Initiation-transformation of cell Promotion- cells multiply to form a tumorProgression - Leads to a malignant tumor.

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.

Is the number 1 killer in the United States.

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.

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.

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!!!!

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.

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

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, ChivesPhytochemicals Found: Allium compoundsThey help to keep healthy cells in the body

from being damaged by free radicals.

Grapes, Strawberries, Cranberries, Nuts, Blackberries, Raspberries

Phytochemicals found: Ellagic Acid

Appears to make blood less likely to clot therefore is beneficial in preventing heart disease.

Citrus Fruits

Phytochemical found: monoterpenes

May help to prevent cancer.

Soybeans

Phytochemicals found: Isoflavones and saponins.Have a wide range of benefits including lowering the risk for heart

disease. Soy has been nicknamed the Miracle BeanChinese have regular consumption of

soybeans and tofu. They have ½ the risk of cancer than Americans.

May also help prevent osteoporosis, and reduce the symptoms of menopause.

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

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.

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:

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.

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.

What Color is Your Diet?

Many of the pigments found in fruits and vegetables are phytochemicals.

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!

Red - Lycopene, phytoene, phytofluene, vitamin E

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

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,

Turnip Greens

Orange- Alpha and Beta Carotene

Carrots Pumpkins, Squash, Mangos, Apricots, Cantaloupe

Orange/Yellow- Vitamin C Flavonoids

Oranges, Orange Juice, Tangerines, Peaches, lemons, Limes, Pineapple.

Red-Purple Anthocyanins, Elegiac Acid, Flavonoids

Grapes, grape juice and red wineraisinscherries strawberries

White/ Green - Allyl SulfidesGarlic, 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.

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.

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.

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:

Tomato Soup and crackersFruit salad ( pineapple, strawberries,

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

The answer is 9!

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

Pineapple and peaches - Vitamin C and

Flavonoids

Strawberries and cherries - anthocyanins , Ellagic Acid and Flavonoids.

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