Food TKO

Clean Eating

Fall 2008

A guide to sorting out the luteins form the lycopenes

Remember when it was easy? There were carbohydrates, protein and fat. Tagging along was an assortment of vitamins and minerals. These were the crux of good, sound nutrition. Take in a proper balance of each, and a girl could expect to be gloriously slender and perfectly healthy. Now, thanks to curious food scientists, we have been tossed a nutritional curveball. Apparently, healthy eating these days also includes a hefty intake of tongue-twisting compounds dubbed phytochemicals. There are hundreds (perhaps thousands) of them including sulphoraphane, lutein, lycopene, and anthocyanins.

You could hardly be blamed for wishing you didn’t skip out on those biochemistry classes. Thing is, scientists promise that if we nosh on more foods with these guys in them we can do everything from delay aging, prevent heart disease and stave off cancer. I’m sold and so should you. We’ve combed through the latest research to give you the skinny on phytochemicals and which one’s should be for dinner tonight.

Plant Armor

So what exactly are these newfangled chemicals? According to Dr. Georgianna Donadio, Ph.D., program director for the National Institute of Whole Health in Massachusetts, phytochemicals are compounds produced by living plants to protect themselves as they grow. Just as we need that wool scarf on a biting winter morning, Donadio says plants need certain chemicals to fend off environmental stressors like pesky insects. “What’s exciting is that many of these plant survival chemicals are still active when we consume them,” says Donadio. At which point, prevailing research says that they change focus and benefit us, or you may say “become our survival compounds.”

Battle Plan

The number of tactics phytochemicals employ to keep us out of the doctor’s office seems to be growing faster than Oprah’s bank account. Here are some of the standouts.

Radical behavior: “Many phytochemicals have antioxidant properties that protect us against pro-oxidant free radicals,” says dietitian Marian Neuhouser, Ph.D., nutritional epidemiologist at Seattle’s Fred Hutchison Cancer Research Center. Oxidation of our cells by free radicals that emerge from a variety of avenues such as pollution, normal metabolism, and even exercise can, over time, expedite disease and aging.

Bacterial foe: Harmful bacteria flourishing in our bodies is never good news. Thankfully, there are phytochemicals to keep the numbers of these unwelcome guests in check.

Hormone jockey: “Some plant compounds, like those in soy, have been shown to alter how hormones such as estrogen participate in disease risk,” explains Neuhouser.  

Enzyme revival: Various phytochemicals have the uncanny ability to alter enzyme functioning in an anti-disease manner. Basically, they give enzymes a kick in the fanny to get going and keep us healthy.

Sack inflation: Uncontrolled cell expansion is the basis behind cancer. “A few phytochemicals like those in cruciferous vegetables work at the cellular level to halt this multiplication and even participate in the programmed death of cells that could become cancerous,” Neuhouser points out.

Color Your Life

While there are enough different phytochemicals that we could devote an entire issue to discussing all their virtues, these eight are particularly worth sinking your teeth into.

Lutein

Big impact: “Lutein and its sidekick zeaxanthin are concentrated in the retina of the eye where they limit damage caused by light-induced oxidation and aging,” explains Neuhouser. So, boosting your intake can keep your peepers in tip-top shape by warding off cataracts and macular degeneration – the leading cause of blindness in North America.

Found in: Egg yolk, spinach, kale, broccoli, corn, Brussels sprouts, collard greens

Make it better: Being fat-soluble, lutein cannot be absorbed properly unless this often misunderstood macronutrient is also present. To get the most bang for your phytochemical buck, serve salads with a healthy fat source such as olive oil, avocado or nuts.

Anthocyanins

Big impact: “A number of studies suggest increased intake of anthocyanins can fight heart disease, reduce inflammation, and generally help prevent or slow a number of degenerative processes related to aging,” says Dr. Brent Bauer, Director of the Complementary and Integrative Medicine Program at the Mayo Clinic. Anthocyanins in blueberries are thought to be the reason why this diminutive fruit can boost memory while those in cranberries keep irksome urinary tract infections at bay.

Found in: Berries, grapes, red wine, beets, plums, radishes

Make it better:  With more anthocyanins per pound, smaller wild blueberries pack a bigger antioxidant (and flavor) punch than plumper cultivated versions. Fresh wild blueberries are available during the summer months, but you can find them year-round in the freezer section at most supermarkets.

Sulforaphane

Big Impact: It turns out mom was right – you’d be smart to gobble up all your broccoli. Sulforaphane, abundant in such cruciferous vegetables, activates what are called phase 2 enzymes which then seek out and destroy cancerous cells. Neuhouser adds that sulforaphane may help keep steroid hormones such as estrogen and testosterone at normal levels. “A function that can reduce hormone related diseases like breast cancer.”

Found in: Broccoli, cauliflower, bok choy, Brussels sprouts, cabbage, kale

Make it better: Broccoli sprouts - the tiny, green threads sold next to alfalfa sprouts have up to 50 times more sulforaphane than what’s in mature broccoli.

Curcumin

Big impact: Curcumin’s ability to reduce inflammation may make it effective at lessening symptoms associated with arthritis, reducing Alzheimer’s risk and speeding up post-exercise recovery. Numerous studies show this phytochemical has the ability to thwart cancer and also could stop the progression of multiple sclerosis.

Found in: Turmeric, curry powder

Make it better: Next time you are rustling up a pot of rice, quinoa or other grains add a splash of color and toss in a teaspoon of turmeric. 

Lycopene

Big impact: As a very potent antioxidant, lycopene seems to be an ally in the battle against several cancers including prostate, breast, lung and stomach. In a recent study Israeli researchers found that subjects who consumed the most lycopene-rich tomatoes had higher levels of HDL cholesterol – the type of cholesterol that is heart-protective.

Found in: Tomatoes, red bell pepper, pink grapefruit, guava, watermelon, apricots, papaya

Make it better: Cozy up to your Italian eatery. Lycopene is more concentrated in processed tomato products like pasta sauce, tomato paste and tomato juice.

Resveratrol

Big impact: As an antioxidant and anti-inflammatory, says Bauer, resveratrol has demonstrated the ability to protect against cardiovascular disease. Some researchers believe this phytochemical plays a significant role in why the wine loving Mediterranean’s have such strong hearts. 

Found in: Red wine, red/purple grapes, peanuts, berries

Make it better: With just peanuts, natural peanut has more resveratrol than brands with sugar and fats mixed in. High intakes of alcohol come with an elevated risk for breast cancer so cap your wine intake to about 5 ounces per day. 

Allicin

Big impact: Studies have confirmed that allicin can cut down Helicobacter pylori - a bacteria responsible for the development of stomach ulcers and cancer. Pulling double duty, allicin also reduces the body’s production of cholesterol. 

Found in: Garlic, onions, shallots, scallions, leeks, chives

Make it better: Sharpen that Wusthof. Chopping garlic releases an enzyme called allinase that leads to the formation of allicin. But add your white bits at the end of cooking as heat reduces allicins potency.

Epigallocatechin-3-gallate (EGCG)

Big impact: E-pee-gaa…oh, forget it. Just know this: This multi-talented compound is thought to protect against cancer and heart disease; brew up healthier skin; build bone; ramp up brain function; take blood sugars down a notch; rev up fat-burning metabolism and perhaps improve exercise endurance. Maybe even help you survive nuclear winter.

Found in: Green tea

Make it better: One study published in the journal of nutrition suggests that consuming black pepper when drinking green tea can increase the amount of EGCG absorbed. When enjoying a cup of green goodness with a meal, be sure to spice up your chow with freshly ground black pepper.

Eat Up

The good news is that phytochemcials are abundant in a variety of plant-based foods. The bad news is the Flintstone-sized slice of cake you devoured the other night watching Lost is, sigh, devoid of them. Here’s the scoop on making sure your diet is chemical intensive.

Pass the broccoli, hold the fries: Because these good-for-you compounds are naturally present in the denizens of your crisper, take Neuhouser’s advice and aim for at least nine servings of fruits and veggies per day. (read: more time in the produce section, less in the cookie aisle). Whole grains, beans, nuts, dark chocolate and tea also contain these guardians of our health.

Turn over a new, greener leaf: You can thank phytochemicals for the kaleidoscope of hues in fruits and veggies. It’s anthocyanins that give blueberries their brilliant blue hue while lycopene keeps tomatoes flushed. “The best way to expose yourself to a variety of phytochemicals is to choose plenty of different deeply colored produce,” advises Neuhouser. Orange cauliflower anyone?

Raw power:  Because exposure to prolonged heat can lay waste to a several phytochemicals, it’s best to consume some produce that has not been boiled or nuked to death. “Non intensive cooking methods such as steaming and light sautéing can prevent too much loss,” says Donadio. Consider dusting off that steamer as Donadio goes on to add that such low impact cooking methods can actually turn a few phytochemicals including beta-carotene (found in carrots, squash and other orange produce) and lycopene into more easily absorbed forms.  The upshot: enjoy a good mixture of cooked and au natural produce.

Go organic: Sure organic bell peppers will make your wallet lighter but, according to Donadio, they have enhanced disease-fighting potential. “Organically grown produce will produce more protective phytochemicals because without the assistance of pesticides and herbicides they encounter more environmental stresses.”

Hurts so good: Spices and herbs not only add a punch to your meals but many like turmeric, oregano, cayenne and cinnamon are loaded with phytochemicals. Ergo: fill up the spice rack and get shaking.

All dried up: Take you hand out of the cookie jar and nibble instead on dried fruits like dates, apricots, prunes and mango. Absent the water, these sweet treats are particularly concentrated in good-for-you chemicals.

Pill or Apple?

As lutein’s and lycopene’s rock star status keeps on surging, more people are complimenting their morning eggs and oats with a hit of these and other phytochemicals in pill form. But, before you raid the shelves of your local GNC, Neuhouser points out that whole foods have the variety of compounds needed to fight disease that can’t be replicated in supplements. “There are likely many compounds in fruits and vegetables not yet identified so if you’re taking just a few individually that are known to science you could be missing the boat.”  In fact, a recent Journal of Nutrition study reported that smaller amounts of many different phytochemicals decreased cell damage more than a diet that had larger amounts of fewer chemicals. What’s more, some phytochemicals such as ellagic acid found in raspberries and quercetin present in apples work together synergistically to bring about a greater disease-fighting effect than if they went at it alone. Think of it as food synergy or two-heads-are-better-than-one.

Best Defense

Reams of studies prove that, largely due to the presence of heaps of antioxidants including vitamin C, beta-carotene and the aforementioned phytochemicals, becoming good friends with the salad bowl and nibbling on berries instead of chocolate covered almonds can keep us slim and disease free. Thanks to researchers at the U.S. Department of Agriculture, we now know these plant-based foods pack the biggest antioxidant wallop. By adding together the total amount of fat-soluble and water-soluble antioxidants in each comestible, the scientists were able to determine the Total Antioxidant Capacity (TAC). 

Food                                                                            TAC/serving

Blueberries                                                                   13427                                                 

Kidney Beans                                                               13259 

Pinto Beans                                                                  11864

Cranberries                                                                  8983

Artichoke                                                                     7904

Blackberries                                                                 7701

Dried Prunes                                                                7291

Raspberries                                                                  6058

Strawberries                                                                 5938

Red Delicious Apples (with skin)                                   5900

Pecans                                                                         2739

Russet Potatoes                                                            4882

Black Plums                                                                 4844

Cherries                                                                       4873

Black Beans                                                                 4181

Walnuts                                                                        3864

Dates                                                                           3467

Ground Cloves                                                 3144

Hazelnuts                                                                      2739

Cinnamon                                                                     2675

Broccoli Raab                                                              2621

Figs                                                                              2537

Red Cabbage                                                               2359

Pistachios                                                                     2267

Oregano                                                                       2001