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Health Foods

Functional foods have specific health benefits such as prevention or treatment of diseases.

Dietary fiber can be classified into two groups. Insoluble fiber can reduce the risk of breast or colon cancer. Insoluble fiber is found in wheat bran, whole grains and many fruits and vegetables. Soluble fiber reduces the risk of cardiovascular disease. Soluble fiber is found in oats, beans, apples and other fruits and vegetables.

Fatty Acids are either omega-3 fatty acids (DHA/EPA) or conjugated linoleic acid (CLA). Omega-3 fatty acids can reduce the risk of cardiovascular disease and improve visual and mental function. They are found in fish, tuna, marine oils and flax seeds. Conjugated Linoleic acid can improve the body's composition and decrease the risk of some caners. They are found in meats and cheese.

Lipoic Acid and Coenzyme Q are antioxidants the help other antioxidants work longer. Lipoic acid protects vitamin C and vitamin E. It also helps catalase and gluthathione which aid in liver detoxification. WHAT FOODS????????????!!!!!!!!!!

Phenols protect us from oxidative damage. They fight free radicals, allergens, inflammation, viruses, and tumors. Phenols can also reduce platelet stickiness which reduces heart disease risk. Phenols can reduce estrogen production and the risk of cancers caused by estrogen and it may slow the development of cataracts in diabetics. Phenols are found in tea, wine, grapes, berries and purple eggplant.

Class	Subclasses	Health Benefits	Food Sources
Phenols	protects plants from oxidative damage & does same for humans	fights against allergies, inflammation, free radicals, ulcers, viruses and tumors, high blood pressure, platelet stickiness which can contribute to heart disease. Reduces estrogen production and reduces risk of estrogen-induced cancers. May impair development of cataracts in people with diabetes.	berries, wine, tea, grapes and purple eggplant
	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 color 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

Foods Loaded with Antioxidants • Healthy Nuts and Seeds • Pomegranates are the healthy fruit

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