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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?

end