Phytochemicals

FUNCTIONAL FOODS
Whereas basic nutrients, including vitamins and minerals, are important for growth and development, the focus of functional foods is to provide health benefits beyond those provided by basic nutrients. Though the mechanisms are not completely clear, when eaten on a regular basis as part of a varied diet, functional foods may lower the risk of developing diseases such as cancer or heart disease. A major focus and subset of functional foods is phytochemicals, chemicals that are found in plants and plant-derived foods. Another subset of functional foods is zoochemicals, chemicals that are found in animal and animal-derived foods. There are many "families" of functional foods, and they help the body in a variety of ways. Some of these beneficial chemicals block various hormone actions and metabolic pathways that are associated with the development of cancer and heart disease, and other chemicals stimulate protective enzymes.

MORE ABOUT FUNCTIONAL FOODS
Check out these Web sites for more information on functional foods and recipes

• Oregon State University Web site
• International Food Information Calendar Web site

Check out these Web sites for recipes – Search for a functional food and see what ideas you get!

• Cooking Light Web site
• Yoga Journal Web site

PHYTOCHEMICALS - A GOOD REASON TO EAT PLENTY OF VEGETABLES AND FRUITS
Phytochemicals are naturally occurring, non-nutritive chemicals. They appear to work alone and in combination, and perhaps in conjunction, with vitamins and other nutrients in food to prevent, halt, or lessen disease. This makes it important to eat whole foods in place of supplements. A phytochemical is often found in the coloring agent of fruits and vegetables, so eating brighter colored varieties may have benefits. However, there are also several beneficial phytochemicals in colorless or less colorful fruits and vegetables. For example, onions and corn are rich in phytochemicals. Therefore, make sure you eat a wide variety of fruits and vegetables to get all of the possible health benefits from phytochemicals.

INCREASING YOUR PHYTOCHEMICAL INTAKE

• Eat more than three servings of a variety of vegetables every day.
• Eat whole fruit instead of drinking fruit juice.
• Add herbs and spices such as basil, garlic, ginger, oregano, parsley and turmeric to your foods.
• Be adventurous and try new, healthy recipes rich in vegetables and fruits that incorporate unfamiliar foods.
• Add shredded green, red, or yellow peppers, radishes, onions, asparagus, or even broccoli stems to a plain cabbage and carrot salad.
• Fold a cup of grated carrots, apples, or zucchini into muffin batter.
• Add corn kernels or finely chopped sweet peppers to cornbread.
• Jazz up pizza with artichokes and onions; sliced yellow tomatoes with a little pesto; or spinach and slivered garlic with crumbled feta cheese.
• Dice silken tofu into half-inch squares and blend as part of a smoothie.
• Buy jars of chopped garlic, ginger, and basil at the supermarket to speed up cooking.
• Add chopped fennel and dried fruit bits to a Waldorf salad and top with walnuts.
• Grab a frozen vegetable mix and serve with rice, pasta, couscous, or other favorite grain.
• Substitute dried fruits such as apricots, pineapple, or a tropical mix for candy as snacks.
• Add frozen vegetables to soups, casseroles, and spaghetti sauce.

Clearly, with such a wide variety of protective phytochemicals in fruits, vegetables, whole grains, nuts, legumes, and herbal seasonings, the regular consumption of these foods is essential to ensuring a healthier population that has lower rates of heart disease and cancer.

SOME FUNCTIONAL FOODS WITH WELL DOCUMENTED RESEARCH SUPPORTING THEIR BENEFITS

Functional Component	Potential Health Benefits (LDL- Low Density Lipoprotein)	Food Source	Recommended Amount if Available
Beta-glucan (a soluble fiber)	- Lower total blood cholesterol - Lower LDL cholesterol	Oats, oat bran, whole oat products	3 grams per day
Catechins	- May reduce risk of cancer; including gastric and esophageal - May reduce risk of cardiac heart disease	Green or black tea	At least 3 per day
Isothiocyanates	- Lower risk of cancer	Broccoli, kale, and other cruciferous vegetables	At least 5 servings per week
Lycopene	- Lower risk of cancer including prostate	Tomato and tomato products Cooking make lycopene more bio-available
Omega-3 fatty acids- DHA/EPA	- Lower risk of cardiovascular disease by lowering blood triglyceride levels	Cold-water fish and marine oils, including tuna, salmon, sardines, and mackerel	6 ounces fish per week
Organosulfur compounds	- May inhibit platelet aggregation - Lower total cholesterol Lower LDL cholesterol, triglycerides	Garlic	1 clove per day
Plant sterol and Plant stanol esters	- Lower total and LD cholesterol	Modified margarine and other products	0.8 - 2.0 grams per per day
Polyphenolic compounds	- May lower risk of cardiovascular disease	Red and purple grapes, purple grape juice, red wine, peanuts
Prebiotics (Fructoligosaccharides Insulin, polydextrose)	- Support normal, healthy intestinal microflora	Jerusalem artichokes, chicory root, bananas, garlic, onions, whole grains
Probiotics	- Improve GI health	Fermented dairy products (yogurt/kefir)
Soy Protein	- May reduce risk of coronary heart disease - Modest effect on lowering LDL cholesterol	Miso, tempeh, tofu, endamame (green soybeans)	50 grams per day

References
Vegetarian Nutrition, a dietetic practice group of The American Dietetic Association, 1998
Today’s Dietitian, January 1999
IDEA Health & Fitness Source, February 1999
Linus Pauling Institute at Oregon State University
American Heart Association Web site
International Food Information Council Web site

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