Phytonutrients 101. Part 1: 11/28/2011. Fruit & Vegetable Consumption

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1 Phytonutrients 101 Part 1 Presented by: Yvette La Garde, Director of Education Phytonutrients 101 Part 1: Basics of phytonutrients Phytonutrient families Benefits of taking phytonutrients Studies supporting phytonutrients for skin health Part 2: How to select a phytonutrient supplement Phyto 5 features & benefits Fruit & Vegetable Consumption Recommendation to eat a wide variety of colored fruits & vegetables on a daily basis National health goals: 75% of population consume daily 2+ servings of fruit 50% of population consume daily 3+ servings of vegetables Americans are falling considerably short of national health goals: 32.8% of adults consume 2+ servings of fruit 27.4% of adults consume 3+ servings of vegetables 14% of adults consume both 2+ servings of fruit and 3+ servings of vegetables Source: HHS Healthy People 2010 and Healthy People 2020; CDC State Indicator Report

2 What is a Serving? Vegetables = 1 cup Goal: 2 to 3 cups (4 to 6 servings) Broccoli = 3 spears Greens (e.g., kale, spinach) = 1 cup cooked; 2 cups raw Sweet Potato = 1 large baked Dry Beans & Peas = 1 cup cooked Corn = 1 large ear Tomatoes = 1 large raw Carrots = 2 medium Fruit = 1 cup Goal: 1½ to 2 cups (3 to 4 servings) Apple = 1 small Grapes = 1 cup Orange = 1 large Pear = 1 medium Strawberries = 3 medium Watermelon = 1 small wedge Dried Fruit = ½ cup dried 100% Fruit Juice = 1 cup What are Phytonutrients? Phyto or plant chemicals found in fruits, vegetables, grains, nuts, teas, legumes and spices. Responsible for giving plants their color. Nutrients that protect the plant from harmful oxidation, viruses, bacteria, parasites and insects. Generally, the darker the fruitor vegetablethethe higherthe phytonutrient content. Exception is white vegetables like onion and cauliflower. Over 5,000 phytochemicals identified. Some plants contain a wide variety of phytonutrients (kale, acai, berries); others contain a smaller number at concentrated levels (e.g., tomato). Preparation of phytonutrient rich foods affects their nutritional value: The nutritional content of some foods increases when steamed, boiled or heated Examples: tomatoes, broccoli, peppers, potatoes, carrots and spinach Peeling certain fruits & vegetables decreases their nutritional content as phytonutrients are concentrated in brightly colored skin e.g., grape skins Interesting Things about Phytonutrients Where do Autumn leaves get their color from? Chlorophyll green color Carotenoids yellow, orange, and brown colors Anthocyanins red and purple colors 2

3 PHYTONUTRIENTS CAROTENOIDS (CVD & Cancer Protection) PHENOLICS ALKALOIDS NITROGEN CONTAINING COMPOUNDS ORGANOSULFUR COMPOUNDS Alpha carotene Beta carotene Cryptoxanthin Lutein Zeaxanthin Astaxanthin Lycopene Phenolic acids Flavonoids Stilbenoids (resveratrol) Polyphenols = flavonoids and non flavonoids (Protect Cellular Damage) Coumarins (cinnamon, clover) Tannins Isothiocyanates Indoles Glucosinolates Allylic sulfides (broccoli, garlic, onions) Hydroxybenzoic acids Hydroxycinnamic acids (green tea, coffee, whole grains) Flavonols (onions, apples) Flavones Flavanols (dark fruits, nut Flavanones (sweet red pepper) skins, tea, cocoa) (citrus fruits) Flavan 3 ols/ Proanthocyanidins/OPCs Anthocyanidins (dark fruits, red wine) Isoflavonoids (soy beans) Chlorogenic acid Cinnamic acid Ellagic acid Gallic acid Rosmarinic acid Salicylic acid Ferulic acid Caffeic acid Rutin Quercetin Kaempferol Myricetin Apigenin Luteolin Tangeritin Catechin Epicatechin Epigallocatechin Epicatechin Gallate Epigallocatechin Hesperitin Naringenin Cyanidin Malvidin Genistein Daidzein Vitamin A & Carotenoids Health Benefits of Phytonutrients Unlike vitamins & minerals, phytonutrients are not essential to life but boost overall health and prevent chronic disease May reduce risk for diabetes, cancer and cardiovascular disease Boost brain s function, support immune system and promote heart, eye, skin and bone health h Different phytonutrients work in different parts of the body: Lutein is deposited in the eye and helps prevent against ARMD Lycopene is deposited in heart tissue Soy isoflavones are incorporated into breast tissue 3

4 Health Benefits of Phytonutrients Phytonutrients exert a wide range of beneficial effects. When consumed, these health benefits are conferred to us: Serve as antioxidants Enhance immune response Enhance cell to cell communication Alter estrogen metabolism Convert to vitamin A (e.g., beta carotene) Cause cancer cells to die (apoptosis) Repair DNA damage caused by smoking and other toxic exposures Detoxify carcinogens through activation of the cytochrome P450 and Phase II enzyme systems Phytonutrients are most known for their antioxidant and anti inflammatory benefits Antioxidants, Free Radicals & Aging Free radicals are unstable oxygen molecules Free radicals associated with diseases such as cancer, heart disease and stroke Free radical theory of aging (program vs. damage) Innate mechanisms for eliminating free radicals and protect the body from oxidative damage antioxidant compounds (vitamin C, vitamin E) and phytonutrients enzymes (glutathione peroxidase) ORAC Scores 4

5 Anti Inflammatory Benefits Chronic or silent inflammation goes largely unnoticed but levels of inflammatory chemicals become elevated A chemical marker in the blood, C reactive protein, is a good indicator of the body s level of chronic inflammation Silent inflammation is an underlying cause of many diseases and chronic conditions e.g., cardiovascular disease, rheumatoid arthritis, cancer Consuming anti inflammatory foods inhibits the production of inflammatory compounds Phytonutrient rich foods including fruits, vegetables, nuts, whole grains & spices Phytonutrient Color Groups Phytonutrient Gap Population studies consistently show that regular consumption of fruits and vegetables is associated with: Reduced risk of cardiovascular disease including heart attack & stroke May be protective against certain types of cancer Fruits, vegetables, grains, legumes, nuts and teas are rich sources of fiber, vitamins, minerals and phytonutrients With 80% of Americans not eating adequate amount & variety of fruits & vegetables, results in a phytonutrient gap America s Phytonutrient Report, Nutrilite,

6 Phytonutrients Phytonutrient Fruits & Veggies Color Group Health Benefits Anthocyanidins Blueberries, blackberries, plums, Potent antioxidant and antiinflammatory Proanthocyanidins cranberries, raspberries, red onions, red potatoes, red Improve integrity of support radishes, strawberries structures in veins & vascular system Enhance effects of vitamin C Improve capillary integrity Stabilize collagen matrix Inhibit mechanisms of cancer cell development Resveratrol Red & purple grapes, dark Potent antioxidant and antiinflammatory berries, acai berry, goji berry, peanuts (with skin), red wine, Accounts for French Paradox cocoa powder Life extension in animal studies Promotes heart & eye health Metabolic syndrome benefits Ellagic Acid Raspberries, strawberries, Potent antioxidant and antiinflammatory pomegranates, cranberries, walnuts May reduce the risk of certain cancers Lycopene Tomatoes and cooked tomato products, watermelon, pink grapefruit, guava, papaya, red peppers Potent antioxidant Associated with reduced risk of cancers Protection against heart attack Phytonutrients Phytonutrient Fruits & Veggies Color Group Health Benefits Alpha carotene Pumpkin, sweet potato, carrots, Antioxidant Beta carotene winter squash, cantaloupe, Pre cursors to Vitamin A Beta cryptoxanthin apricots, spinach, collard greens, Vision, immune function, skin and kale, broccoli bone health Lutein Collard greens, kale, spinach, Antioxidant Zeaxanthin broccoli, Brussels sprouts, May prevent and slow ARMD lettuces, artichoke, corn Protect the skin from UV light Reduces risk of heart disease & some cancers Indoles Broccoli, Brussels sprouts, Anti cancer properties Isothiocyanates cabbage, kale, cauliflower Boosts DNA repair in cells; blocks cancer cell growth Sulforaphane Broccoli, Brussels sprouts, cabbage, kale, cauliflower Chemoprotection Lowers blood cholesterol levels Allicin Alliin Dithiins Garlic, onions, shallots, chives, leeks Cardiovascular benefit in lowering LDL cholesterol & reducing platelet aggregation Anti viral, antibacterial and antifungal properties Protection against cancer Skin Health & Phytonutrients Maintenance of healthy looking skin: Improvement in skin structure Improvement in microcirculation Protection against aging: Enhanced skin photoprotection to prevent photo oxidative damage to cellular lipids, proteins and DNA Improvement in skin hydration, skin lipid content, skin elasticity Reduction in skin wrinkling 6

7 Studies: Skin Pigment & Perceived Health A diet rich in carotenoids increases skin yellowness, which is perceived to be more healthful than tanned or lighter colored skin Individuals with higher dietary intakes of carotenoids and fruit and vegetables have increased skin yellowness values Carotenoid and melanin pigment coloration affect perceived human health, Evolution and Human Behavior, Dec 2010 Studies: Food Intake & Skin Wrinkling 453 men & women, age 70+ years, Caucasian with different ethnic origins (Greek, Australian, Swedish) Food & nutrient intakes assessed for previous year using Food Frequency Questionnaire Less actinic skin damage (back of hand) was associated with higher intake of vegetables, legumes, fish, fermented milk products, olive oil Combination of olive oil may assist in the absorption of fat soluble antioxidant vitamins & phytochemicals e.g., vitamin E, lycopene, isoflavones Full fat milk, red meat, potatoes, soft drinks/ cordials, cakes/pastries were associated with extensive skin wrinkling Skin Wrinkling: Can Food Make a Difference? Journal of the American College of Nutrition, 20:1, 71 80, Feb 2001; Food Habits in Later Life Study Studies: Carotenoids, Vitamin E & UV Light 20 healthy subjects, aged years exposed to different levels of UV light at five intervals Assigned to 1 of 2 groups: Carotenoids or carotenoids plus vitamin E given for 12 weeks: 25 mg carotenoids (Betatene ) 500 IUs of vitamin E (d alphatocopherol) Elevated concentrations of carotenoids and vitamin E detected in serum and skin after 12 weeks of supplementation Combination of carotenoids plus vitamin E helped protect skin against UV induced erythema (redness) from 1.25 to 1.95 MED Carotenoids and carotenoids plus vitamin E protect against ultraviolet light induced erythema in humans, American Journal of Clinical Nutrition, 2000; 71:

8 Studies: Lutein & Skin Health 40 female healthy subjects, aged years of varying skin types, with signs of premature aging Assigned to 1 of 4 groups: Topical lutein with oral lutein/zeaxanthin; oral lutein/ zeaxanthin; topical lutein only; placebo Evaluated at 2 week intervals over 12 weeks In all three lutein groups, the following was observed: Skin hydration improved Skin elasticity improved Lipid peroxidation in skin suppressed Superficial skin lipid levels improved Beneficial long term effects of combined oral/topical antioxidant treatment with carotenoids lutein and zeaxanthin on human skin, J Skin Pharmacology and Physiology 20: , Studies: Phytonutrients & Skin Structure 39 adults, average age 42 years, with normal skin Two treatment groups: Lycopene, lutein, beta carotene, alphatocopherol, selenium Lycopene, beta carotene, alphatocopherol, selenium Serum levels of carotenoids increased in both treatment groups after 12 weeks of supplementation Improvement in skin structure: Skin density and thickness increased significantly in both treatment groups (7% and 15%, respectively) Improvement in skin texture: Roughness and scaling were improved by the supplementation of antioxidants Antioxidant Supplements Improve Parameters Related to Skin Structure in Humans, Skin Pharmacology and Physiology, 2006; 19: Studies: Fruit/Veggie Concentrate & Skin Microcirculation 52, healthy women, with normal to dry skin, aged years adults Treatment group received 4 capsules daily of vegetable/fruit blend in capsules for 12 weeks Improvement in microcirculation: blood flow increased by 39% in treatment group after 12 weeks compared with baseline; placebo group had significant decrease ( 31%) Increase in skin structure: Skin thickness increased by 16% after 12 weeks in treatment group vs. 7% in placebo group Improvement in hydration: Skin hydration increased by 9% after 12 weeks in treatment group vs. no change in placebo group An encapsulated fruit and vegetable juice concentrate increases skin microcirculation in healthy women, Skin Pharmacology and Physiology, 2012; 25:2 8 8

9 Contact Information David H. Rahm, M.D. President and Medical Director Cell Phone: ; Toll Free: ext Yvette La Garde Director of Education Cell Phone: ; Toll Free: ext