University of Illinois at Urbana-Champaign - McKinley Health Center logo and link

adobe pdf icon - link to health education handout


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

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

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

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


If you are a registered University of Illinois student and you have questions or concerns,
or need to make an appointment, please call: Dial-A-Nurse at 333-2700

 

If you are concerned about any difference in your treatment plan and the information in this handout,

you are advised to contact your health care provider.

 

Visit the McKinley Health Center Web site at: http://www.mckinley.illinois.edu


HEd. III-163

© The Board of Trustees of the University of Illinois, 2007.

07-11-07

phytochemicals

<< return to health information index