Phyto- Greek word for plants Substances 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.

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, Chives Phytochemicals Found: Allium compounds They 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 Bean Chinese 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

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

• Beta Carotene• Lycopene• Lutein• Anthocyanins• Isoflavins

• Quercetin• Resveratrol• Allyl Sulfides• Indles• Saponins

Common Food Phytochemicals