Phytochemicals- Vitamins of

the Future?
Created by:
Tricia Fleming, University of Kansas Dietetic Intern
Tammy Beason, MS, RD, Nutrition Education
Specialist, Family Nutrition Education Program
December 2001

Lets see what you know

about phytochemicals!!!
Take phytochemical quiz- we will take
the same one at the end and see if you
learned anything!
Take a few minutes and jot down some
foods you think might contain
phytochemicals.

The American Diet

Americans do not eat enough fruits and
vegetables. Surprise- Surprise!
Eat 5 a day campaign
Do we need yet another reason to eat
fruits and vegetables?

What are Phytochemicals?

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.

Phytochemical Terminology
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.

Phytochemical Terminology
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.

Phytochemical Terminology
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.

Phytochemical Terminology
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.

What is Cancer?
A disease of the bodys cells
Carcinogenesis is a multistage process.
Initiation-transformation of cell
Promotion- cells multiply to form a
tumor
Progression - Leads to a malignant
tumor.

What is Heart Disease?

Heart Disease is a general term for a
list of diseases affecting the heart.
Can be caused by a variety of factors
but atherosclerosis and hypertension
play a major role.
Is the number 1 killer in the United
States.

So whats so exciting about

Phytochemicals?
Apparent ability to stop a cells
conversion from healthy to cancerous.
Inhibit various hormone actions and
metabolic pathways that are associated
with the development of cancer and
heart disease.

So whats so exciting about

Phytochemicals?
Some phytochemicals have been found
to lower LDL cholesterol.
Others have been found to help prevent
blood clotting.
Reduce how much cholesterol the body
produces and keep blood pressure
down.

So whats so exciting about

Phytochemicals?
Phytochemicals are also being used in
cancer treatment in dosages.
Researchers still dont know a lot about
phytochemicals.
They do know that people who eat large
quantities of fruits and veggies have
reduced cancer risks. They are doing
something right!!!!

Where can you find

phytochemicals?
Highest anticancer activity can be found
in garlic, soybeans, cabbage, ginger,
licorice root, and the umbelliferous
vegetables.
Additional foods found to have cancer
protective activity: onions, flax, citrus,
tumeric , cruciferous veggies, tomatoes,
sweet peppers and brown rice.

The Phytochemical Family

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 they may help prevent
cancer.

The Phytochemical Family

Tomatoes and Watermelons
Phytochemical found: Lycopene
Lycopene has been found to be 2 times
as powerful as beta carotene in the
destruction of free radicals.

The Phytochemical Family

Onions, Garlic, Scallions, Chives
Phytochemicals Found: Allium
compounds
They help to keep healthy cells in the
body from being damaged by free
radicals.

The Phytochemical Family

Grapes, Strawberries, Cranberries, Nuts,
Blackberries, Raspberries
Phytochemicals found: Ellagic Acid
Has been big in the news lately.
Appears to make blood less likely to
clot therefore is beneficial in preventing
heart disease.

The Phytochemical Family

Citrus Fruits
Phytochemical found: monoterpenes
May help to prevent cancer.

The Phytochemical Family

Soybeans
Phytochemicals found: Isoflavones and
saponins.
Have a wide range of benefits including
lowering the risk for heart disease.

Phytochemicals in the News!

Soy has been nicknamed the Miracle
Bean
Chinese have regular consumption of
soybeans and tofu.
They have 1/2 the risk of cancer than
Americans.

Soy- Its Whats for Dinner!

May also help prevent osteoporosis,
and reduce the symptoms of
menopause.
Exact component that is responsible for
the positive effect is still unknown.

What are some Soy Foods?

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.

What are some Soy foods?

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

Phytochemicals in the News

Green Tea has also made the headlines:
Green Tea- contains high levels of
flavonoids.
Shut off the formation of cancer cells,
Turn up the bodys defense system and
suppress cancer advancement.

Phytochemicals in the News

Green Tea has also been indicated to
lower LDL cholesterol and increase
HDL in large quantities.
More Research needs to be performed!
Tea is not a substitute for the benefits of
fruits and vegetables.

Pigments are more than just a

color!
Dr. David Heber , UCLA Center for
Human Nutrition, Las Angeles, CA
What Color is Your Diet?
Many of the pigments found in fruits
and vegetables are phytochemicals.
Dr. Heber and Susan Bowerman
originated a seven color system
organized as a color wheel.

The Color Wheel

Eat your colors!

Red - Lycopene, phytoene, phytofluene, vitamin

ETomatoes, tomato sauce, vegetable juice,
tomato soup, watermelon.
Green- Glucosinolates, Isothiocyanates, Indole3 Carbinol, and Folic Acid
Broccoli, Brussel Sprouts, Bok Choy, Cauliflower
, Cabbage

The Color Wheel

Green/Yellow- Lutein, Zeaxanthin
Spinach, Avocado, Kale , Green Beans,
Green Peppers, Kiwi, Collard Greens,
Mustard Greens
Orange- Alpha and Beta Carotene
Carrots Pumpkins, Squash, Mangos,
Apricots, Cantaloupe

The Color Wheel!

Orange/Yellow- Vitamin C Flavonoids
Oranges, Orange Juice, Tangerines,
Peaches, lemons, Limes, Pineapple.
Red-Purple Anthocyanins, Ellagic Acid,
Flavonoids,
Grapes and grape juice, cherries, red
wine, strawberries, raisins

The Color Wheel!

White/ Green - Allyl Sulfides
Garlic, Onion, and Chives

Phytochemical Supplements
There are some available, but
remember: They will only provide
selected components in a concentrated
form but not all of the compounds that
occur naturally in the foods.

Is there a negative side?

Studies on animals containing large
amounts of phytochemicals have had
negative results.
Optimal levels of phytochemicals have
yet to be determined.

How can you get enough

Phytochemicals?
There are things that you can do!
Eating a variety of vegetables and fruits.
Eat more grains.
Dont forget herbs and spices,
Decrease portion size of meats.

How can you increase your

phytochemical intake?
Keep fruits and vegetables stocked and
in sight.
Reach for juice instead of coffee or soda.
Add chopped fruit to cereal, yogurt,
pancakes, muffins, or even a milkshake.
Snack on fresh chopped carrots, celery,
broccoli, cauliflower and peppers.

How can you eat more

phytochemicals?
Add fresh greens, carrots, celery
parsley, tomatoes, and / or beans to
your soups.
Store dried fruit (apricots, dates, raisins,
and more) for a quick snack at home or
work.
Explore new foods and new recipes!

Whats next for

Phytochemicals?
Research is KEY!
Research needs to answer these
questions:
What types of phytochemicals provide
health benefits? - some research exists
but need more definite results.
Establish the safety of use. - how much is
too much?

Whats next for phytochemicals?

Determine an effective dosage that
protects against disease?
Important to remember: Nothing takes
the place of a healthy diet and physical
exercise.

How many Phytochemicals

are in this meal?
Using color wheel hand-out:
Tomato Soup and crackers
Fruit salad ( pineapple, strawberries,
peaches, and cherries)
Grilled cheese - made with low-fat
cheese
Glass of Water

How many phytochemicals

are in this meal?
The answer is 9!

Tomato Soup- lycopene, phytoene, phytofluene,

and Vitamin E.
Pineapple and peaches - Vitamin C and
Flavonoids
Strawberries and cherries - anthocyanins , Ellagic
Acid and Flavonoids.
Remember- This is only the main classes of
phytochemicals, there are many more than this!

Conclusion
Phytochemicals are a complicated
topic! There is sure to be new
developments and news in this area!
Any Questions????