PHYTOCHEMICALS AND FUNCTIONAL FOODS

Phytochemicals and Functional Foods

Overview

• Phytochemicals: Non-nutrient compounds in plant-derived foods with health benefits.

• Role: Aid in disease prevention (e.g., cancers, heart disease).

Phytochemicals

Key Points

• Aid in disease prevention with physiological effects:

  • Act as antioxidants.

  • Mimic hormones.

  • Suppress disease development.

Phytoestrogens

Characteristics

• Mimic estrogen effects in the body, beneficial during menopause.

• Benefits include:

  • Decrease menopause symptoms.

  • Lower osteoporosis risk.

  • Reduce heart disease incidence.

  • Slow growth of breast and prostate cancers.

• Sources: Soy products, tempeh, miso.

Antioxidants

Function

• Neutralize free radicals (reactive substances causing cell damage).

Common Antioxidants

• Lycopene: Found in tomatoes, red capsicum, grapefruit—reduces prostate cancer risk, protects heart.

• Carotenes: Found in green/orange vegetables like spinach, pumpkin—support heart health.

• Resveratrol: Found in grapes (red wine), blueberries—reduces cancer risk and heart damage.

• Plant Sterols: Found in vegetable oils, nuts, grains—lower blood cholesterol, aid diabetes control.

Prebiotics and Probiotics

Prebiotics

• Compounds that promote beneficial microorganisms in the gut (e.g., garlic, onions, bananas).

Probiotics

• Live microorganisms that provide health benefits.

• Found in yogurt, Yakult, sauerkraut, tempeh.

• Benefits include:

  • Enhancing immune system.

  • Aiding digestion and nutrient absorption.

  • Protecting against certain cancers (e.g., colon cancer).

Functional Foods

Definition

• Highly nutritious foods associated with health benefits beyond basic nutrition:

  • Protect against disease.

  • Prevent nutrient deficiencies.

  • Promote proper growth and development.

Characteristics

• Conventional vs. Modified Functional Foods:

  • Conventional: Natural foods rich in nutrients (e.g., fruits, vegetables).

  • Modified: Fortified or enriched with additional health-improving ingredients.

Examples of Conventional Foods

• Fruits: Berries, apples, oranges.

• Vegetables: Broccoli, kale.

• Nuts: Almonds, cashews.

• Seeds: Chia, flax.

• Legumes: Chickpeas, lentils.

• Whole grains: Oats, quinoa.

Examples of Modified Foods

• Enriched juices (e.g., Vitamin C in orange juice).

• Fortified dairy (e.g., milk with Vitamin D).

• Fortified grains and cereals (e.g., bread with folic acid).

Fortification and Enrichment

Definitions

• Food Enrichment: Adding back micronutrients lost during processing (e.g., breakfast cereals).

• Fortification: Adding nutrients not originally present (e.g., Omega-3 in eggs).

Implications

• Enhances nutritional profile and potential health benefits of food products.