Vitamins, Minerals and Phytochemicals
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Transcript Vitamins, Minerals and Phytochemicals
PHYTOCHEMICALS
Chapter 7
Learning Objectives
Explain what phytochemicals are and give examples
Identify cooking techniques that promote retention of nutrients and those
that cause nutrient loss from foods
Phytochemicals
Phytochemicals = phytonutrients
Not essentials but helpful
Have biological activity that help cells to function
well and/or protect them from damage
Many promote health and reduce risk of disease
Many unknowns in this area of research
Antioxidant Protection
Various vitamins, minerals
and phytochemicals act as
antioxidants
Antioxidants reduce cell
damage from reactive
metabolic particles (waste)
in cells
Free-radical damage within
cells contribute to cancers,
heart disease, aging
Antioxidants
Vitamins – A, C, E,
beta-carotene
Mineral – selenium
Phytochemicals –
lutein, lycopene,
resveratrol
Food Sources of Antioxidants
Legumes: red beans, pinto
beans, black beans
Berries: blueberries,
cranberries, blackberries,
raspberries, strawberries
Artichoke hearts
Prunes, plums
Apples
Pecans
Cherries
Potatoes
Tea
Phytochemicals - Carotenoids
Fat-soluble phytochemicals , similar to Vitamin A
The pigments in red, green, yellow and orange fruits
and vegetables
Strong antioxidant protective properties
Over 600 identified – most research on:
Beta-carotene- many functions, converts to Vitamin A
Lutein – protects eyes
Zeaxanthin – protects eyes
Lycopene – reduces risk of prostrate cancer, heart disease
(uniquely in red fruits and vegetables like tomatoes, red
peppers, red grapefruit, watermelon)
Phytochemicals - Flavonoids
Associated with reduction in the risk of
cardiovascular disease
Among the most potent and abundant antioxidants
Includes:
Quercetin
– also protects lungs. In red wine
Catechin – also protects against cancer. In green and
oolong tea
Anthocyandidins – also protects against disease of
aging and prevents urinary tract infections. In red and
purple fruits and vegetables
Phytochemicals - Phytoesterogens
Plant compounds with
effects similar to hormone
estrogen
Associated with reduction in
the risk of cardiovascular
disease
Improves bone health
Food sources:
Soy foods
Legumes
Seeds
Kale
Cabbage
Phytochemicals - Glucosinolates
Glucosinolates are
compounds that contain
the mineral sulfur. These
are in cruciferous
vegetables
Cruciferous vegetables
include:
Broccoli
Cauliflower
Kale
Cabbage
Brussels sprouts
Bok choy
Kohlrabi
Turnips
Phytochemicals - Glucosinolates
Group also includes
allium compounds that
protect against viruses,
bacteria and fungus
Allium is in :
Garlic
Onions
Scallions
Chives
Leeks
Ramps
Other Phytochemicals
See chart on page 163
Most well-known are:
Capsaicin
in hot chili peppers
Curcumin in turmeric
Resveratrol in red grapes and red wine
Many foods that are sources of phytochecmials are
commonly listed as “superfoods” with unique health
benefits
Black Pepper
Beta-caryophllene
Cadineno
Fiber
Dihydrocarveol
Lauric acid
Linoleic acid
Linolenic acid
Magnesium
Myristic acid
Oleic acid
Piperidine
Piperonal
Potassium
Phytosterols
Riboflavin
Sodium
Thiamin
Water
Zinc
Palmitic acid
Phosphorus
The Amazing Orange
Vitamin C, folic acid, potassium, fiber, carbohydrate
170 phytochemicals
60 flavinoids
Anti-inflammatory,
antioxidant, inhibit tumor cell
growth, activate detoxifying P-450 enzyme system
(makes toxins water soluble for elimination)
40 limonoids
Inhibit
tumor formation
20 carotenoids
Antioxidant
To increase life/freshness of
vegetables
Store vegetables away from fruits
Fruits-
Perforated bags
Air
ethylene gas, vegetables- odors
flow, prevent moisture build up
Herbs- bouquet in water, cover or wrap in paper
towel
Eats lots of plant based foods…
fruits
Vegetables
Herbs
and spices
Soy and legumes
Whole grains
Plant oil
Drink tea and soy milk