Phytochemicals Flashcards
Common sources of Carotenoids?
Carrots, sweet potatoes, winter squash, pumpkin, papaya, mango, cantaloupe
What phytochemical do we get most of in diet?
Carotenoids
Primary function of Lutien/Zeaxanthin?
Reduction of ARMD
Food sources of Lutien/Zeaxanthin also include? 10 total
- Kale, turnip greens, collard greens, romaine lettuce, brocolli, zuchini, corn, garden peas, brussel sprouts
- Eggs(from chicken feed)
Primary function of Lycopene?
Reduction of prostate cancer and other cancers
Good sources of Lycopene? 9 Total
Tomatoes, watermelon, pink grapefruit, pink guava, apricot, papaya, red bell pepper, gac, rosehip
Examples of phenolics? 4 total
- Quercitin: helps with the immune system
- Catechins
- Isoflavonoids
- Anthocyanidins
Most common fruit sources of phenolics?
cranberry, apple, red grape, strawberry, pineapple, banana, peach, lemon, orange, pear and grapefruit
Most common vegetable sources of phenolics?
Broccoli, spinach, yellow onions, red pepper, carrot, cabbage, potato, lettuce, celery, and cucumber
Primary function of quercetin?
Reduction of cancer/inflammation/immune system
Foods rich in quercetin?
Capers, lovage, apples, onions(outermost rings), red grapes, citrus, broccoli, green leafy veggies
Primary function of Catechins?
Good research in cancer prevention
Good food sources for Catechins?
White tea, green tea, black tea, grapes, wine, apple juice, cocoa, lentils, black-eyed peas
What sub class does chocolate belong to?
polyphenols or phenols: its a colorless flavanol found in cocoa and other plant-derived foods
-Has high ORAC values which means its a stronge antioxidant
What is ORAC?
oxygen radical absorbance capactiy: measurement of antioxidant power
-tells you what potential is but that may not necessarily be what happens in the body
