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Phytochemicals

By: Charlene Barrion & Lorraine Perrone

Question One Phytochemicals function in the following

ways except ________.

a. hormonal action b. antibacterial agent c. DNA synthesis d. physical action e. interference with DNA replication

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Question Two

Out of the 600 carotenoids, _____ are found in the human food chain.

a. 300 b. 235 c. 175 d. 40 e. 10

Question Three The following are foods that contain

flavonoids except ________.

a. citrus fruits b. cantaloupe c. green tea d. red wine e. dark chocolate

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Question Four Daidzein, an isoflavone, is most popular for

its capability to reduce the risk of _____.

a. obesity b. cancer c. heart disease d. osteoporosis e. diabetes

Question Five Hydroxytyrosol, a monophenol, is found in

_____.

a. olive oil b. mushrooms c. grains d. citrus fruits e. legumes

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What are Phytochemicals? o Due to a large amount of research, a seventh

category of food components has been discovered: phytochemicals.

o Phytochemicals are substances found in plants that are thought to be potentially beneficial to health.

o They can occur naturally in foods, or as food extracts, or as additions to designed or engineered foods.

How do they function? o Hormonal action

o Stimulation of enzymes

o Physical action

o  Interference with DNA replication

o Antioxidants

o Anti-bacterial agent

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Carotenoids o Carotenoids are the

phytochemicals responsible for highly colored, unsaturated, lipophilic pigments.

o Carotenoids give fruits and vegetables colors from yellow to red.

o Examples of carotenoids are peaches, sweet potatoes, peppers, and carrots.

Lycopene o Lycopene, one of the

most well-known types of carotenoids is most abundant in tomatoes.

o Lycopene is widely known for its antioxidant ability.

o The presence of oil or lipids accompanied with lycopene can improve its the absorption in body.

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Flavonoids o  Flavonoids make up a

huge group of phytochemicals that can be found in the plant kingdom.

o Common types of flavonoids are Quercetin, Nobiletin, and Rutin.

o Everyday foods that contain flavonoids are citrus fruits, green tea, red wine, and dark chocolate.

Isoflavonoids o  Isoflavonoids are a sub

group of flavonoids.

o The two main isoflavones are Daidzein and Genistein.

o  Isoflavonoids can be found in foods like soy beans, peanuts, and other legumes.

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Monophenols o Monophenols is a

group of phytochemicals containing hydroxytyrosol.

o Hydroxytyrosol helps aid in the prevention of atherosclerosis and cancer.

o Hydroxytyrosol is found in olive oil.

Anthocyanins o Anthocyanin pigments

create the purple, red, and blue colors of grains, fruits, and vegetables.

o  In addition to their antioxidant benefits, they may also have antiviral and antimicrobial properties.

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Phytochemicals in your Diet o Fruits and vegetables that are bright colors

generally contain the most phytochemicals and the most nutrients.

o Limit the consumption of refined foods, and consume five to nine servings of colorful fruits and vegetables daily in addition to eating beans, whole grains, and nuts.

o Avoid supplements containing phytochemicals.

Phytochemicals in the Body o Phytochemicals can be fat-soluble or water-

soluble.

o Carotenoids are fat-soluble compounds and are stored in body fat.

o Flavonoids are water-soluble compounds. They are excreted out of the body and are rarely stored.

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Chicken Noodle Soup INGREDIENTS o  2 1/2 cups wide egg noodles o  1 teaspoon vegetable oil o  12 cups chicken broth o  1 1/2 tablespoons salt o  1 teaspoon poultry seasoning o  1 cup chopped celery o  1 cup chopped onion o  1/3 cup cornstarch o  1/4 cup water o  3 cups diced, cooked chicken

meat

 Substitute the vegetable oil with olive oil.

 Add more vegetables, such as carrots, to increase the phytochemical, vitamin, mineral, and fiber content.

 Add garlic to the soup to add the phytochemical, allicin.

 Substitute the egg noodles with whole grain noodles.

 If you desire, use a tomato based broth to provide lycopene.

House Salad w/ Ranch Dressing

INGREDIENTS o 2 cups iceberg lettuce o 1 tomato, quartered o ½ cup cucumber slices o ¼ cup shredded carrots o 6-8 Croutons o 2 tbs ranch dressing

 Substitute the iceberg lettuce with mixed greens such as arugula, spinach, or romaine lettuce.

 Substitute the ranch dressing with a vinaigrette made with olive oil.

 To add crunch, substitute the croutons with nuts such as pine nuts, walnuts, or slivered almonds.

 Add more vegetables or fruit such as red onions, mushrooms, and olives to add more nutrients.

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Fresh Fruit Parfait

Ingredients o 20 marshmallows o Juice of 1 lemon o 1 c fresh raspberries o 1 c heavy cream

 Substitute the marshmallows and heavy cream with non-fat or low-fat vanilla yogurt.

 Add more fresh fruits such as blackberries, blueberries, and strawberries to add more nutrients and fiber.

 To add some texture, top the parfait with granola.

Question One Phytochemicals function in the following

ways except ________.

a. hormonal action b. antibacterial agent c. DNA synthesis d. physical action e. interference with DNA replication

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Question Two

Out of the 600 carotenoids, _____ are found in the human food chain.

a. 300 b. 235 c. 175 d. 40 e. 10

Question Three The following are foods that contain

flavonoids except ________.

a. citrus fruits b. cantaloupe c. green tea d. red wine e. dark chocolate

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Question Four Daidzein, an isoflavone, is most popular

for its capability to reduce the risk of _____.

a. obesity b. cancer c. heart disease d. osteoporosis e. diabetes

Question Five Hydroxytyrosol, a monophenol, is found

in _____.

a. olive oil b. mushrooms c. grains d. citrus fruits e. legumes