Healthy Eating Weight Loss Phytochemicals

Functional Foods Chart
(not an all-inclusive list)

Class	Subclasses	Health Benefits	Food Sources
Dietary Fiber	-Insoluble Fiber	-may reduce risk of breast or colon cancers	-wheat bran, whole grains, many fruits and vegetables
	-Soluble Fiber	-reduces risk of cardiovascular disease	-oats, apples, beans & other fruits and vegetables

Fatty Acids	Omega-3 fatty acids - DHA/EPA	-may reduce risk of CVD & improve mental, visual functions	-tuna; fish and marine oils, flax seeds
	Conjugated Linoleic acid (CLA)	-may improve body composition, may decrease risk of certain cancers	-cheese, meat products

Lipoic Acid & Ubiquinone (Coenzyme Q)		-are antioxidants that extend effects of other antioxidants -lipoic acid is protective of vit E and C -also protective of catalase and gluthathione, which are involved in liver detoxification

Phenols	-protect plants from oxidative damage & do same for humans	-aids vs allegies, inflammation, free radicals, ulcers, viruses and tumours, high blood pressure, platelet stickiness which can contribute to heart disease -also reduce estrogen production and reduces risk of estrogen-induced cancers. -may impair development of cataracts in people with diabetes	-found in wine, tea, grapes and wide variety of other plants -blue, blue-red and violet colours seen in berries (bilberries), grapes, wine and purple eggplant due to phenolic properties.
	Caffeic & Ferulic Acids:	-may prevent the formation of carcinogens in the stomach	-fruits, vegetables, citrus
	Carnosol:	-an antioxidant that may prevent cholesterol oxidation and prevent cancer.	-rosemary
	Catechins, Gallic Acids: - differ in chemical structure from other flavinoids but share same chemopreventive properties most common catechins are gallic esters below:
	-epicatechin (EC)	-neutralize free radicals, may reduce risk of cancer	-green tea (camellia sinensis)
	-epicatechin gallate (ECG)	-neutralize free radicals, may reduce risk of cancer	-green tea (camellia sinensis)
	-epigallocatechin gallate (EGCG)	-neutralize free radicals, may reduce risk of cancer	-green tea (camellia sinensis)
	Flavonoids -previously referred to as vitamin P -more than 1500 different types including those listed below:		-green veggies, kale, spinach
	Anthocyanins & Anthocyanidins	-neutralize free radicals, may reduce risk of cancer	-brightly coloured fruits & veggies: berries, eggplant skin, red cabbage
	Catechins	-neutralize free radicals, may reduce risk of cancer	-tea, grapes, wine
	Flavanones: -hesperidin -silybin -xanthohumol	-neutralize free radicals, may reduce risk of cancer	-citrus, milk thistle, beer hops
	Flavones: -apigenin	-neutralizes free radicals, may reduce risk of cancer	-celery, parsley, apples
	Flavonols: -quercetin -rutin -ginkgoflavonglycosides		-grapefruit, buckwheat, ginkgo, grapes, wine, onions
	Phytoestrogens -found in most plant varieties -includes:	-block uptake of cholesterol and speed excretion of it from body -may protect vs cancers of the colon, breast and prostate	-seeds of green & yellow vegetables including: pumpkins, yams, soy, rice and herbs
	Isoflavones: -function much like flavonoids (see below) -includes following types:		-soybeans & soy-based foods & other legumes
	genistein and daidzein	-may protect vs heart disease and some cancers; may lower LDL cholesterol	-in soy products and herb Kudzu
	Lignans	-Plant phenolics converted in the intestines to a type of phytoestrogen ("plant" estrogen) with antioxidant properties. As a weak estrogen, lignans may reduce risk of hormone-related cancers by tying up the estrogen receptors on cells. -lowers LDL & total cholesterol & triglycerides	-flax or sesame seeds and flour, rye, whole grain products, vegetables and some berries

Plant Sterols	Stanol Ester	-lowers blood cholesterol levels by inhibiting cholesterol absorption	-corn, soy, wheat, wood oils, nuts, sesame or sunflower seeds

Prebiotic & Probiotics	Fructo-oligosaccharides (FOS)	-may improve gastrointestinal health	-Jerusalem artichokes, shallots, onion powder
	Lactobacillus	-may improve gastrointestinal health	-yogurt, other dairy

Saponins		-may help control blood cholesterol, triglycerides and blood sugar -contains anticancer enzymes	-soybeans, soy foods, soy protein-containing foods, beans

Soy Protein		-25 grams per day may reduce risk of heat disease	-soybeans and soy-based foods

Terpenes	-one of largest classes -a family of chemical substances in the essential oils of plants -found in many plant varieties -protect plants from oxygen damage that attacks human cells	-act as antioxidants, protecting fats, blood and other body fluids from free radical damage	-tomatoes, parsley, oranges, pink grapefruit, spinach, red palm oil
	Carotenoids: -bright yellow, orange & red plant pigments -includes	-serves as antioxidant by neutralizing cancer-promoting free-radicals that can damage healthy cells -may protect vs lung, breast, colorectal, uterine and prostate cancers
	-alpha carotene:	-antioxidant that body changes to vitamin A as needed -linked to reduced risk of lung cancer	-carrots,
	-beta carotene	-antioxidant that body changes to vitamin A as needed -may play a role in slowing progression of lung and oral cancers	-carrots, dark leafy greens & other red, orange and yellow fruits & veggies
	-lutein	-a powerful antioxidant and one of two carotenoids found in the eye. These yellow pigments are believed to filter out harmful blue light and protect against age-related macular degeneration, the leading cause of blindness in people over 65 -more resistant to cooking than other carotenoids, it's also associated with decreased lung cancer risk.	-green vegetables like spinach and collard greens
	-lycopene: -gives red colour to tomatoes, guava, rosehip, watermelon, and pink grapefruit	-helps reduce risk of macular degenerative disease, serum lipid oxidation and cancers of the lung, bladder, cervix, and skin.	-lycopene in tomatos absorbed better from tomato products such as juices, sauces, paste and ketchup
	zeaxanthin	-helps maintain healthy eyesight	-eggs, citrus, corn
	Limonoids:	-it is used in Japan to dissolve gallstones -protects lung tissue	-citrus peels/oils, as well as garlic and the oils of other plants

Thiols	Organo or Allylic Sulfides: -these compounds are released when foods are cut or smashed -includes:	-process antimutagenic and anticarcinogenic properties, as well as immune and cardiovascular protection -offer antigrowth activity for tumors, fungi, parasites and cholesterol -activate liver detoxification enzyme systems	-garlic, onions, leeks, shallots, chives,
	Allyl methyl trisulfide	-may boost enzyme cancer detox systems and prevent bacteria from converting nitrates into substances that help make carcinogens	-onions, garlic, olives, leeks, scallions
	Diallyl sulfide	-may boost enzyme cancer detox systems and prevent bacteria from converting nitrates into substances that help make carcinogens	-onions, garlic, olives, leeks, scallions
	-Glucosinolates including isothiocyanates, dithiolthiones, and sulforaphane	-powerful activators of liver detoxification enzymes and protect vs cancers of the breast, liver, colon, lung, stomach and esophagus -also regulate white blood cells and immune system	-cruciferous vegetables

Tocotrienols & Tocopherols	-alpha tocopherol is most common form of vitamin E, found in both body and in supplements -gamma tocopherol is primary source of vitamin E in diet	-tocotrienols appear to inhibit breast cancer -tocopherols do not appear to have the same preventative effect	-in grains, palm oil

Sources:

Doctoring Your Meals with Functional Foods by Eileen Peters, MS, RD/NWU Medical School

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