Phytochemicals, Antioxidants and Free Radicals! Oh My!

During normal human metabolism, oxygen forms a byproduct of molecules with and odd number of electrons called free radicals. These radicals are highly reactive and can be very damaging to the body when they try and match up with normal cells. This chain reaction forms thousands of more free radicals which have been directly linked to heart disease, cancer, Alzheimer’s, Parkinson’s disease and aging.

Phytochemicals are compounds found in foods that have powerful disease-fighting antioxidant properties. Antioxidants bind to free radicals and prevent them from damaging your body! Cool huh?! And the best part is they are readily found in fresh whole foods that are accessible and delicious.

Phytochemical Componds -

Carotenoids (beta-carotene, lutien and lycopene) – Potent anti-oxidant activity, retard cancer cell growth. Found in orange colored vegetables like carrots, sweet potatoes and cantaloupe.

Flavinoids (anthro-cyanosides, bio-flavonoids, hesperidin, isoflavones, proanthocyanadins, anthocyanins, quercetin and rutin) –  Block various stages of carcinogenesis. Found in broccoli, cabbage, cucmber, squash, tomatoes, berries and citrus fruits.

 Anthocyanins  are powerful antioxidents with greater protective power than vitamins C and E or beta carotene,  anthocyanins help maintain healthy tissue and retard the aging process. They also reduce adhesion of platelets to blood vessel walls, fighting atherosclerosis, blood clots, heart attack and stroke. 

Phenols (polyphenols, quercetin, phloretin glycosides, cholorogenic acid and epicatechin)

Ellagic acid – anti –tumor and anti-carcinogen properties.

Resveratrol – a potent antioxidant and anti-cancer agent is prevalent in red wine and provides protection against cardiovascular disease and forever giving my mother justification to start drinking at noon ;)

Let’s look at some of our favorite fruits like cherries, plums, prunes, apples,  blackberries, blueberries, cranberries, raspberries, strawberries for photochemicals.

Berries-

Berries are some of the most powerful compounds you can ingest. Not only are they nutrient-dense but they contain extremely high levels of antioxidants and photochemicals.

Blueberries, strawberries, blackberries and Cherries prevent oxidation in the body. Oxidized cholesterol leads to the inflammation of blood vessel walls and eventually plaque buildup.

Studies done at Ohio State University showed that extracts from the raspberry, strawberry and muscadine grapes cut the growth of breast and cervical cancer cell lines in half … IN HALF! Blueberries and blackberries were also shown to inhibit these types of cell growth.

Elderberries- Elderberry extract decreases low density lipoprotein (LDL) – the unfavorable cholesterol. It also been shown as a stress –reducer by having an effect on bio-markers for stress such as blood sugar, magnesium levels and blood plasma levels.

Blueberries – Very anthocyanin rich and with the highest rating for berries on the oxygen radical absorbancy capacity (ORAC) scale. These little blue powerhouses improve eye health, reduce varicose veins, inhibit enzymes that promote cancer and are highly anti-inflammatory.

Cranberries – High in anti-microbial properties  inhibit bacteria such as Listeria, Ecoli and other foodbourne pathogens from adhering to the lining of the gut and urinary tract. Unsweetened cranberry products are recommended because high levels of sugar added to juice and dried cranberries can diminish these properties.

Raspberries – Also very high in Phytochemicals , raspberries are shown to reduce tumor growth and are have anti-carcinogen properties because of the Ellagic acid levels.

“All Season” Fruits

Apples – the flavinoids in apples have high anti-inflammatory properties. The flavinoid quercetin protects lungs from cigarette smoke and overall environmental pollutants. Polyphenols in the skins of apples  (quercetin, phloretin glycosides, chlorogenic acid and epicatechin) inhibit enzymic activity responsible for carcinogenic and tumor cell activity. Apples are also a great source of soluble fiber. 

Bananas- a great natural source of potassium, magnesium, riboflavin and fiber.

Cherries – 17 antioxident compounds have been discovered in cherries. They are the leading fruit in anti-inflammatory properties. The anthocyanins in cherries were shown more effective than aspirin and ibuprofen for painful conditions like gout and arthritis. When mixed with hamburger meat, cherries make a great fat substitute and can reduce harmful heterocyclic aromatic amines (HAAs) produced by grilling meats by 70%!** And cherry hamburgers just sound awesome. They are also a source of melatonin a natural sleep inducing chemical.

Citrus- Phytochemicals called  Monoterpenes inhibit detoxification enzymes that inhbit breast tumor growth and can actually aid in regression. In lab animals those that consumed citrus juice had cancer metastasized to other organs half as fast as those who were given only water. Other flavinoids, tangeretin and genistein present in tangerines has been shown effective on estrogen-based cancer cells.

Watermelon- watermelon is a large source of the Cartinoid, Lycopene and is actually more available to the body than the larger promoted Tomato.

Raisins -  containing the second highest level of antioxidents on the ORAC scale. Because of the catechin and quercetin, Raisins take on a pre-biotic properties and can balance the Ph in the gut, helping to ward off food borne pathogens.

Prunes – most of us think of prunes in a negative light. They are only eaten by elderly people who have trouble pooping right? .. stigmas aside prunes have some VERY powerful properties. Their  anti-microbial properties are proven so effective prune puree can be used as a food preserver inhibiting pathogen growth. In fact Texas A&M did a study where plum puree was more effective in preventing lipid oxidation in meat than synthetic antioxidants like BHA and BHT. …WOW

*and yes …. The high fiber content will help “move” things along ;)

WHEW!!! Add all of these powerhouse fruits to your shopping list today, whether you eat them fresh, in dried or juice form or even blend in a smoothie the health benefits are  undeniable. Mother nature really knew what she was doing!

BUY ORGANIC

It is important to remember that the food industry these days is more interested in their bottom line than your antioxidant consumption. Many corners are cut, chemical pesticides and waxes are used that are toxic to humans and quite honestly contradict all of the wonderful antioxidant properties of these fruits. Choose organically grown fruits whenever possible to avoid these toxins and WASH your fruits and vegetables thoroughly in a 1:3 ratio of white vinegar and water to remove germs and debris from transport.

 Thanks for reading! I appriciate any and all feedback ;)

Pursue!

Michelle

Source

Hunter. B (2006). A Whole Foods Primer. Chapter 2. Basic Health Publications. Laguna Beach, CA

Whole Food Storage and Cleaning Tips!

I decided to share a few helpful tips for all you whole foodies ... enjoy :)

Fresh vegetables are at their best quality, quantity and price during their individual seasons. Following a few steps can ensure that you choose an utilize the best produce without waste.

• ·      Buy only what you can use without waste, this includes storing or preserving during the foods fresh “window”.
• ·      Select foods that are organically grown. These foods are produced without toxic insecticides or herbicides. No one benefits from ingesting these toxins.

Greens

Greens such as kale, spinach, turnip greens, swiss chard and salad greens should be refrigerated immediately. They retain the highest nutrient levels when stored at high humidity at near freezing temperature (Hunter, 2006). This is easily done in most household refrigerators, mine is set at 37 degrees and It has a high humidity drawer for veggies.

**Note** Greens in general are very susceptible to food borne pathogens that can make you sick. Washing greens (and all veggies for that matter) in a 3 to 1 solution of distilled white vinegar and water can remove waxes, soil and 98% of bacteria to include E-Coli. I fill a bowl with solution, let the greens soak a few minutes, scrub each leaf, rinse and dry in salad spinner. And YES this goes for the bagged “triple washed” salad mixes as well. It only take s a few minutes for something that could literally be life saving. Eat your Greens! .. Just wash them first ;)

Cruciferous

 Vegetables such as cabbage, broccoli and cauliflower store well kept in cold storage and wrapped in a damp towel (Hunter, 2006) (I remember watching my grandmother do this, now I know why!)  retain most of their ascorbic acid levels.

Root

 White and sweet potatoes should be kept in cool, dry and dark places and they will retain their nutrient content for up to 6 months. In fact sweet potatoes beta-carotene content actually increases in storage. Potatoes stored in light will develop green skins which are toxic, never eat potatoes with green skins. Potato sprouts are also toxic, never consume them. Potatoes do not freeze well, they develop off- color and flavor features (Hunter, 2006).

Cucurbits

Summer squash and zucchini have a very high moisture content and do not keep well, they should be used immediately (Hunter, 2006). Look for squashes with unblemished non-waxy skins. Sautéing or steaming is recommended.. or even baking into yummy zucchini bread ;)

Fall and Winter squashes such as pumpkins, hubbard, banana or butternut are firm on the outside but soft on the inside. They can be stored for months in well ventilated, cool area between 55 and 60 degrees. They are best prepared removing seeds and flesh for roasting or steaming. I like to do butternut squash, cut in half, seeds removed, face down in a shallow baking dish with a inch of water, roast in 350 degree oven for about an hour. Sweet, easy, delicious and pureed as awesome baby food!

Bulb vegetables: Garlic and Onions.

Here is a good one.. does anyone really know how to store these items? Until doing this research I obviously did NOT. Whole garlic cloves can be stored in open containers in cool dry, dark places for months. However once the bulb is opened and individual cloves are used, the remaining cloves should be used within 10 days. Garlic can be used in multiple ways, eaten raw it offers the most allicin content which is the heart healthy, anti-immflamitory enzyme garlic is known for. But mincing, dicing, chopping, sautéing and baking all work well for garlic. Garlic bulbs should be dry and free of mold and sprouts.

Onions have a very high flavonoid content that rivals the green-leafy family, consumption reduces risk of cancer, heart disease and diabetes… and the more pungent the more flavonoids! Let the tears flow! Onions should be firm and dry, free of sprouts, mold or soft spots. Outer onion skins should be dry and smooth with no signs of dampness.

** best storage tip ever!** Do NOT store onions next to potatoes .. which to my knowledge most everyone does. Moisture content from the potatoes will prematurely rot the onions and dry out the potatoes causing them to spoil .. opposites to not attract in the case of onion and potato ;)

“Fruit” vegetables: Avocado and Tomato.

Avocados contain a high amount of monounsaturated oil and are a good source of beta-carotene, B vitamins, potassium and iron. At the grocery store, a ready-to-eat avocado with yield softness to pressure applied to skin. Unripe avocados should be stored at room temperature until ripe. Once ripe they can be stored un-cut in the refrigerator for several days. Freshly cut avocado should be consumed quickly, coating cut avocado  with lemon juice, vinegar, milk, oil or butter will help to preserve color.

Tomatoes are great sources of vitamins A and C as well as the antioxidant Lycopene, which fights cancer causing free radicals in the body. Choose tomatoes that are firm, no cracks, mold or blemish spots. The deeper the red color of the tomato the greater it’s lycopene content.  Tomatoes are best stored at room temperature to preserve flavor and spoilage, they will actually decay faster in the refrigerator!

Thank you for reading my post! Pursue!

Michelle

Source:

Hunter. B (2006). A Whole Foods Primer. Chapter 1. Basic Health Publications. Laguna Beach, CA