Functional Foods & Phytochemicals
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Functional Foods & Phytochemicals
Melissa Rutz
4/21/14
Nutrition
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Definitions
• Functional Food- are foods that are eaten that contain something that is health promoting
• Phytochemicals- a wide variety of compounds that are produced by plants that help promote health
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Functional Foods
• Ex: lycopene is found in tomato products which may provide health benefits that are beyond the basic nutrients by help prevent some cancers.
• Many health promoting ingredients in the functional foods are phytochemicals
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Phytochemicals
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• Beans-are an inexpensive way to get lots of nutrients such as fiber, potassium, & many B vitamins
• Nuts-tree nuts contain healthy fats (mono/poly) but could contain heart healthy phytochemicals as well
• Cocoa-(dark chocolate) is a rich source of antioxidants that could protect blood vessels & heart
• Tea- green & black contains polyphenols that appears to be heart healthy
• Spinach- containing lutein that is a phytochemical that helps protect the eyes from cataracts & muscular degeneration
• Plant stanols/sterols- occur naturally in small amounts in plants but added to some margarines/foods and to help block the absorption of cholesterol
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Additional Superfoods
Could include the following
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• Berries
• Cabbage
• Broccoli
• Brussels Sprouts
• Citrus Fruits
• Pumpkin
• Soy
• Sweet Potatoes
• Tomatoes
• Whole Grains
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Extra Information
Food manufacturers also add
• Vitamins
• Minerals
• Phytochemicals
• &/ herbs
• To beverages and food
Thus results in• Functional food & beverages
• Such as enhanced bottled water with vitamins & minerals
• Margarine w/plant stanols to lower cholesterol
• & energy drinks w/ taurine
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Other foods known for phytochemicals
• Red Wine-in which it contains reversatrol that influences heart health in a positive way
• Tomatoes-in which it contains lycopene that could have anticancer properties
• Berries-such as blueberries & raspberries contain flavonoids that act as antioxidants
• Green tea- contains polyphenols that could have anticancer properties
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Some phytochemicals act as antioxidants
• Broccoli- contains sulforaphane which lowers the risk of prostate cancer & aggressive prostate cancer
• Isoflavones- mostly found in soy foods, also known as phytoestrogens, may help lower risks of breast & ovarian cancer
• Flavonoids- are found in citrus fruits, onions, grapes, wine & tea, in which were thought to help prevent heart disease & cancer
• The cabbage family- also called cruciferous veggies, contain chemicals such as indoles & dithiolthiones in which lowers the risk of lung, colorectal, & prostate cancer
• Garlic- contains allicin a chemical that acts like an antioxidant that is similar to vitamin A, C & E. some evidence says that garlic may slightly lower blood cholesterol levels & blood pressure
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Phytochemicals Foods Health effects
Flavonoids Citrus fruits, berries, purple grapes, onions, tea(black/green), cocoa/choc, legumes/soybeans/soy prod, & whole grains
Antioxidants, decreases inflammation, may protect against heart disease, stroke & cancer
Anthocyanins Red, purple, & blue veggies: red cabbage, straw/black/blueberries, radishes, plumes, & eggplant
Antioxidants, decreases inflammation, & may help combat cancer cells
Quercetin Yellow fruits & veggies: apples/pears, citrus fruits, onions, some berries, black/green tea
Antioxidants, decreases inflammation, & may help protect from heart disease, stroke & cancer
Carotanoids Red, orange & yellow fruits & veggies, plus some green veggies
Antioxidants, & may help protect from heart disease & cancer
Lycopene Tomatoes, watermelon & pink grapefruit
May help protect from heart disease & cancer
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Phytochemicals Food Health effects
Beta carotene Carrots, yellow bell peppers, & pumpkin
May help protect from heart disease
Lutein Green leafy veggies: kale, collards, spinach, romaine & broccoli, plus yellow corn
Maintain healthy vision & protects eyes from cataracts & muscle degeneration, may help protect from heart disease
Phenolic compounds Olive oil, red wine, black tea, coffee, some fruits & veggies
Antioxidants, may help protect from heart disease & cancer
Resveratrol Red/purple grapes, red wine, purple grape juice, cocoa/dark chocolate & peanuts
May improve blood flow to brain & decrease chances of strokeMay help protect from heart disease & cancer