phytochemicals - deanza.edu · phyto = plants ... – protects the aging brain from oxidative...
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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