Lettuce Teach You What Are Phytochemicals? Some Phytochemicals and Their Benefits Honeydew You Know the Answer? Eat More Phytos!

Lettuce Teach You

• What Are Phytochemicals?

• Some Phytochemicals and Their Benefits

• Honeydew You Know the Answer?

• Eat More Phytos!

What Are Phytochemicals?

Say What?

• Phytochemicalsf ī ' tō - kĕm´ĭ – kƏls

• Syllabication: phy•to•chem•i•calsfi•toe•chemicals

What Are Phytochemicals?

• Substances found in plant foods that contain protective compounds that may help prevent diseases

• “Phyto” comes from the Greek word meaning plant

• Phytochemicals are plant chemicals

What Are Phytochemicals?

• More than 900 have been identified

• Many more are being discovered

• More than 100 in one serving of vegetables

How Do They Work?

• Phytochemicals are not… – like vitamins or minerals, so there is

no RDA for them – calories, so they don’t provide energy

• They have subtle, drug-like effects that can influence your body’s chemistry

What Can They Do?

• Some may help inhibit the growth of certain cancers

• Others may prevent plaque buildup in artery walls

• Some act as antioxidants

Some Phytochemicals and Their Benefits

Some Phytochemicals and Their Benefits

• Allyl (A-Lill) sulfides – – Alliums: Garlic, onions, leeks, chives

and scallions

• May help prevent: – Certain cancers– High blood pressure– Blood clotting

Some Phytochemicals and Their Benefits

• Capsaicin (Cap-sa-sin) – – Hot peppers

• Benefits: – Digestive aid– Potential cancer-fighting compound– Topical pain killer

Some Phytochemicals and Their Benefits

• Carotenoids (Car-ot-en-oyds): alpha, beta, gamma, delta

– Orange and dark green leafy vegetables:• Carrots• Sweet potatoes• Winter squash, pumpkin• Spinach, romaine (orange color is masked by chlorophyll)

– Orange fruits: • Apricots• Mango• Cantaloupe

• Benefits: – May help prevent cancer – Potent antioxidants– Provitamin A activity

Some Phytochemicals and Their Benefits

• Lycopene (Like-o-peen) – – Tomatoes and watermelon

• May help prevent: – Prostate cancer – Heart disease (blood clotting)

Some Phytochemicals and Their Benefits

• Lutein (Loo-teen) – – Leafy green vegetables: spinach, kale,

turnip greens, romaine, collard greens

• May help prevent: – Macular degeneration– Cancer– Heart disease

Some Phytochemicals and Their Benefits

• Ellagic (Ee-laj-ick) acid– Grapes, strawberries, cranberries,

blackberries, raspberries, nuts

• May help prevent: – Cancer

Some Phytochemicals and Their Benefits

• Isoflavones (Ice-o-flave-ones) – – Soybeans, soy protein

• May help prevent: – High cholesterol, heart disease– Cancer

Some Phytochemicals and Their Benefits

• Quercetin (Kwer-si-tin) – – Onions, kale, broccoli, red grapes,

cherries, apples, cereals, tea, red wine

• May help prevent: – Cancer– Heart disease– Allergies – works like antihistamine

Some Phytochemicals and Their Benefits

• Resveratrol (Res-vare-e-trol) – – Red grapes and juice, red wine,

peanuts

• May help prevent: – Heart disease (blood clotting)– Cancer

Some Phytochemicals and Their Benefits

• Sulforaphane (Sul-for-a-fane) – – Broccoli and other cruciferous

vegetables

• May help prevent: – Cancer

Honeydew You Know the Answer?

Honeydew You Know the Answer?

1. Fruits and _________ are rich in phytochemicals.

Honeydew You Know the Answer?

1. Fruits and _________ are rich in phytochemicals.

Answer: Vegetables

Honeydew You Know the Answer?

2. What is a fancy name for a plant chemical?

Honeydew You Know the Answer?

2. What is a fancy name for a plant chemical?

Answer: Phytochemical

Honeydew You Know the Answer?

3. This popular green vegetable is said to resemble trees by its shape. It contains sulforaphane, a chemical that may help prevent cancer.

Honeydew You Know the Answer?

3. This popular green vegetable is said to resemble trees by its shape. It contains sulforaphane, a chemical that may help prevent cancer.

Answer: Broccoli

Honeydew You Know the Answer?

4. These vegetables are really fruits. They are used to make ketchup and contain lycopene, a photochemical that may help prevent prostate cancer.

Honeydew You Know the Answer?

4. These vegetables are really fruits. They are used to make ketchup and contain lycopene, a photochemical that may help prevent prostate cancer.

Answer: Tomatoes

Honeydew You Know the Answer?

5. This berry is named for its color and contains a significant amount of antioxidants.

Honeydew You Know the Answer?

5. This berry is named for its color and contains a significant amount of antioxidants.

Answer: Blueberries

Get More Phytos in Your Diet

Did You Know?

• The WHO study group on diet, nutrition and prevention of communicable diseases recommends that we consume at least 400 grams (14 ounces) of fruits and vegetables daily

• The 5-A-Day program recommends 5 to 9 servings each day

Eat More Phytos!

1. Plan your meals around plant-based foods.

Eat More Phytos!

2. Use beans and soy for your protein often.

Eat More Phytos!

3. Eat 2-3 vegetables at both lunch and dinner. Choose vegetables with a lot of color.

Eat More Phytos!

4. Choose fruits for snacks rather than pretzels and other refined snack foods.

Eat More Phytos!

5. Season your food with garlic, onion, tomatoes, peppers and a small amount of nuts. Use flax, sesame, sunflower and pumpkin seeds for flavor or for snacks.

Eat More Phytos!

6. Experiment with a variety of whole grains: amaranth, quinoa, brown rice, etc.

Orange You Glad You Learned?

• What Are Phytochemicals?

• Some Phytochemicals and Their Benefits

• Honeydew You Know the Answer?

• Eat More Phytos!

“To fail is not an option.”

– Paul Schaye, finisher, Paris-Brest-Paris bike ride: 783 miles