1 PLANT FOODS AND DISEASE PREVENTION Phytochemicals Ref: Craig W; ‘Nutrition and Wellness’ 1999. Wahlqvist M; ‘Food and Nutrition’ 2002 Prepared by Sibilla Johnson, B.Sc. Nutrition Unit 15
Dec 29, 2015
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PLANT FOODS ANDDISEASE PREVENTION
Phytochemicals
Ref: Craig W; ‘Nutrition and Wellness’ 1999. Wahlqvist M; ‘Food and Nutrition’ 2002
Prepared by Sibilla Johnson, B.Sc. Nutrition
Unit 15
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Phytochemicals:
* Only found in plant foods* Not classified as nutrients* Profoundly affect our health* Will change forever the way we think about foods
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“PHYTOCHEMICALS”
The term “PHYTO” means plant“phytochemicals” means chemicals
found in plants.
To date the most widely studiedphytochemicals in soy foods are the
phytoestrogens.
Groundbreaking research shows that colourful fruits and vegetables contribute 100’s of disease fighting chemicals, including the stubborn dyes that stain your mouth and
sometimes your shirt!
Dr Jim Joseph, Research Physiologist, Tufts University4
Why Plants are Colourful
To understand why phytochemicals have such powerful effects on the
body, it’s helpful to know what they do for plants
There are 2 main classes:Carotenoids and Anthocyanins
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Carotenoids = yellow – orange – red colours,they are also found in leafy greens, you can’t see them as chlorophyll masks the yellow - orange hues
Anthocyanins= dark red – dark blue – purple
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Pigments are a Plant’s Sunblock
The natural dyes serve a vast range of functions. One of the
most import, to protect the plant against damaging sunlight. When the day is a scorcher, a plant can’t
move to the shade or apply sunblock! 7
“Plants live in a sea of ultraviolet light that would kill most of us,” says Joseph Hotchkiss, Professor
of Food Science and Toxicology at Cornell University
Without the powerful pigments/antioxidants to save them
plants would quickly die8
What Phytochemicals Mean To You
Antioxidants in plants function as antioxidants in people, not
particularly in the same way
Scientists are starting to think of cancer and heart disease as a shortage of phytochemicals 9
How do they promote health?
We can never get rid of free radicals, (result of natural body processes)
Antioxidants move in before harm occurs.
This cellular police force saves people’s lives every day
1. Antioxidants
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2. Anti-inflammatory strength
Evidence is mounting that chronic inflammation may contribute to
certain types of cancer.
Inflammation also plays a part in heart disease and stroke
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3. The ability to boost our bodies’ natural detoxification systems
Our bodies have their own elaborate clean up crew. Guess
who are the key players???
Phytochemicals12
1. The best way to eat fruit and vegetables is just as nature made them
2. In the least processed form, in short: baked potatoes with their skins on are better that potato chips, which have been peeled, chopped, fried and salted.
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3. Whole apples beat apple juice, which has been peeled, cored and pressed.
4. Brown rice beats white.
5. Whole strawberries beat jam
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Can I get my antioxidants from supplements?
The short answer is no. Scientist don’t even know all the phytochemicals as yet.
These chemicals work in vast synergistic networks, and we need
them all! 15
Carrots can be a major contributor to our health and
well-beingWhen the World Cancer Research
Fund reviewed 206 human studies, carrots consistently emerged as one
of the top cancer-fighting foods, along with tomatoes and cruciferous
vegetables16
Blue and Purple Colours
Blue foods have more protective power than any
other foods.Blue berries and black berries were
the clear winners among fresh fruits, prunes and raisins among
dried fruits.17
Role of Antioxidants in Brain Aging and
DiseasesDr Jim Joseph, Research Physiologist Tufts Uni.
Numerous studies show that a diet high in fruit and
vegetables may prevent age-related disease such
as Alzheimer Disease (AD)
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Recent Study Results
Blue berries, Black berries, Cranberries, Dark grape juice, Strawberries and
Walnuts have shown improvements in motor and
cognitive behaviour.Jim Joseph
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Other Benefits
• Improvement in learning and memory
• Reduction in oxidative/inflammatory
stress signalling.
Jim Joseph
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Berry Fruits and Walnuts
The addition of berry fruits and nuts such as walnuts to
the diet can increase the “health span” in aging, by
slowing the aging process. (Delaying the process of
debilitating neurodegenerative disease.)
Jim Joseph
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Challenge yourself to eat more colourful foods
You will do wonders for your skin, fight disease,
and lose weight if you use fruit to replace fatty sugary
snacksWhen it comes to food, let
colour be your guide! 22
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The phytochemical profile of soybeans is particularly exciting!
* The protein recognized for its excellent quality
* Richest source of isoflavones
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PHYTOCHEMICALS
Isoflavones: Soy, Fruit, Legumes and Vegetables
Lignan's: Fruit, Grains, Cereals and Vegetables
Flavones, contributes to Asian health
Lignans, most likely the protectivefactor in vegetarian diets.
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What are Phytoestrogens??
A type of plant hormone with a similarstructure to the female hormone estrogen.
Yet with a much weaker action.
Specific types in soy foods are calledIsoflavones, two main types in soy are:
Genistein and Daidzein
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POSITIVE HEALTH BENEFITS
* Protecting Hearts* Combating Cancer* Managing the Menopause* Promoting Healthy Bones
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SOY IS NOT A MIRACLE FOOD
It is not enough to wash your Big Macand fries down with a glass of soy milk!
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SOY BEANS,GOOD HEALTH & YOU
Like other legumes, soy beans are:
1. High in fibre2. Low in saturated fat3. Source of omega 3 fatty acids4. Rich in vitamins and minerals5. Excellent source of protein - twice as much as other legumes 6. Equal in protein quality to milk
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TOO GOOD TO BE TRUE?
* Soy food are not ‘quick fixes’ or ‘miracle foods’* Eating them will not instantly make you healthy* While eating them will reduce your risk of some disorders, they must always be viewed as one part of a well balanced, healthy eating plan
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SOY: A TEAM PLAYER
* Best advise: start with an eating plan based on a variety of plant foods
* These foods are good contributors of vitamins and minerals, fibre and
other important nutrients our bodies need
* Adding soy foods to this basic plan will ensure a good supply of
isoflavones. A good way to prevent disease
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The best approach to a healthy diet is to have a
diet based on a variety of plant foods
*
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Group Activity
1. Phytochemicals, what are they?
2. What part do plant foods play in reducing the risk of disease?
3. Identify the role that soy foods play in providing a variety of nutrients and compounds.
4. What does ‘soy is a team player’ mean?
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