phytochemicals and supplements - nutrition

phytochemicals

non-nutritive plant chemicals that have protective or disease preventive properties

• produced by plants: to protect themselves

• are NOT essential nutrients — maximize one’s health without needing it for survival

  • decrease risk for chronic disease

• have a common health claim to reduce CV disease

functions

antioxidant: protect cells against oxidative damage and reduce risk for types of cancer

hormonal action: in soy to reduce menopausal symptoms and osteoporosis

stim enzymes: in cabbages, make estrogen less effective and reduce risk for breast cancer

interfere with DNA replication: prevent multiplication of cancer cells

anti-bacterial effect: in garlic

physical action: bind to cell walls and prevent adhesion of pathogens

cartenoids

reduce risk for CV disease, certain cancers, and age-related eye diseases

• ex: prostate, cataracts

• ex: alpha-carotene, beta-carotene

• antioxidant: anti-inflammatory and preventive effects against cancer, CVD

  • interact synergistically with other antioxidants and nutrients — double the effect

• food sources: red/orange/green!! veggies and fruits — carrots, sweet potato, spinach, pumpkin, tomatoes

flavonoids

lower risk for CV disease and cancer, reduced inflammation, blood clotting, bp, and increased detoxification of carcinogens/reduce rep of cancerous cells

• ex: flavones, catechins

• also provide plant pigment and UV protection

• more complex

• food sources: berries!!, black and green tea!!, soy products, flaxseed, whole wheat, chocolate, cinnamon, oregano, red wine

phenolic acids

lower risk for CV disease and cancer, reduced inflammation, blood clotting, bp, and increased detoxification of carcinogens/reduce rep of cancerous cells

• ex: ellagic acid, ferulic acid, caffeic acid

• simpler and act as structural components and precursors

• inhibit some cancers

• food sources: coffee!! beans, apple/pears/grapes/oranges, potatoes, mustard, oats, soy, berries and grapes

phytoestrogen

provide benefits to bones and reduce risk for CV/cancers of reproductive tissue

• ex: genistein, diadzein

• ex: breast, prostate

• food sources: soybeans and soy product!!! tofu, flaxseed, whole grains

organosulfur

protect against a wide variety of cancers

• ex: allylic, indoles

• food sources: garlic, leeks, onions, chives, cruciferus veggies, horseraddish, mustard greens

antioxidant

prevents or limits the action of free radicals, by removing their unpaired electron and converting them to something less reactive

• vitamin E, vitamin C, beta carotine (cartenoid), polyphenolic (flavonoids)

supplements

can help get adequate amounts of essential nutrients if needed (nutrients needed in the diet)

• safety: likely to have side effects when taken at high doses: bleeding, response to anesthesia before surgery

• can interact with some medicines

• ex:

  • vitamin A: can cause headaches/liver damage, reduce bone strength, birth defects

  • vitamin K: reduce blood clotting

  • antioxidant: C and E might reduce effects of chemotherapy