Αρχική World News Phytochemicals and Antioxidants

Phytochemicals and Antioxidants

Phytochemicals and antioxidants: what are they and what’s the difference?

  • Phytochemical: refers to plants (phyto) and the chemical compounds in them. We may also refer to them as phytonutrients.
  • Antioxidants are substances that help prevent cells from damage from unstable molecules known as “free radicals”.
  • Not all antioxidants are phytochemicals and not all phytochemicals are antioxidants.
  • How we prepare and eat plant foods can maximize our intake of these healthful compounds.

Does cooking reduce the amount of nutrients in fruits and vegetables?

YES, and NO – vitamin C is sensitive to heat, whereas beta-carotene from carotenoids may be more available for absorption when cooked. The key is to include both cooked and raw plant foods daily.

  • Salads with a mix of cooked vegetables (try roasting root vegetables, sweet potatoes, winter squash, cauliflower or Brussels sprouts, and onions) and raw vegetables (lettuce, arugula, radishes, celery, tomato, and spinach) – what a delicious way to reap the benefits of a wide variety of phytochemicals, vitamins, minerals and fiber.
  • Lycopene, a phytochemical found in bright red fruits and vegetables – tomatoes, pomegranates, watermelon are a few foods that contain this phytochemical.   Men who eat cooked tomato products frequently appear to have lower risk for prostate cancer than men who rarely eat cooked tomato products. Cooking tomatoes concentrates the lycopene. However, raw tomatoes are a good source of vitamin C, which is another anti-oxidant. Cooking destroys vitamin C.
  • Carotenoids, another group of phytochemicals, can be considered antioxidants. Foods that contain carotenoids often have an orange color which may become more vivid when cooked. However, carotenoids are also found abundantly in leafy green vegetables. Beta-carotene is the anti-oxidant associated with carotenoids, and this is a fat-soluble vitamin. It may be better absorbed when cooked with a small amount of fat to help enhance absorption.
  • Sulforaphanes are an important group of phytochemicals found in the brassica family (also known as cruciferous vegetables). This important phytochemical is sensitive to heat and the enzyme which activates these potent phytochemicals is inactivated by heat. Some folks do not tolerate some of the members of the brassica family in the raw state (for instance, broccoli, Brussels sprouts, kale, and collard greens). However, adding some plain mustard seeds after lightly steaming these vegetables will help reactivate that sensitive enzyme thereby allowing the sulforaphanes to be available.

Another tip to making some of these plant foods more digestible in the raw form is to add small amounts of raw kale or collard greens to smoothies (about a handful). This will break them down into a liquid form that may be easier to digest.

Try this technique to break down the tough fibers in kale and turn it into a delicious salad: using clean kitchen scissors or your hands, cut or tear kale into small pieces. Place the kale into a bowl and sprinkle a little salt, a squeeze of fresh lemon juice and a drizzle of extra virgin olive oil. Using your very clean hands, massage the kale until it starts to become soft and releases some juices. Let this kale mixture sit a few minutes and then mix it into a green salad, or add it to a sandwich instead of lettuce.

Brussels sprouts can be sliced very thinly and added to salads or used in place of cabbage when making cole slaw. Look in the produce section of your grocery store for “shaved Brussels sprouts” if you want to save some time in the kitchen.

**Please note that sprouts (broccoli sprouts,  alfalfa sprouts, raw mung bean sprouts, sunflower seed sprouts) should NOT be eaten raw as they make contain bacteria which can cause a serious case of foodborne illness.


Audrey Caspar-Clark MS, RD, LDN received her M.A. in Nutrition Education from Immaculata University in 2009 and her B. S. in Nutrition from Immaculata University in 2000.  She holds an active certification as a specialist in oncology nutrition (CSO) and works as an out-patient oncology dietitian at the Hospital of the University of Pennsylvania and the Abramson Cancer Center, a large urban cancer center treating upwards of 6000 patients yearly. She is a frequent provider of nutrition related education at oncology conferences, patient support groups, and community health programs; as well as providing educational sessions for staff. Some of her interests include cooking and preserving foods, sustainable agriculture, equity in health care and food distribution, and animal welfare.

Source

NEWSLETTER

Συμπληρώστε το email σας για να λαμβάνετε τις σημαντικότερες ειδήσεις από το ogkologos.com

Βρείτε μας

2,449ΥποστηρικτέςΚάντε Like
57ΑκόλουθοιΑκολουθήστε

Διαβαστε Επίσης

ΠΑΓΚΟΣΜΙΑ ΗΜΕΡΑ ΚΑΡΚΙΝΟΥ

Η Παγκόσμια Ημέρα Κατά του Καρκίνου καθιερώθηκε με πρωτοβουλία της Διεθνούς Ένωσης κατά του Καρκίνου (UICC), που εκπροσωπεί 800 οργανώσεις σε 155 χώρες του...

ΕΞΕΛΙΞΕΙΣ ΣΤΗ ΘΕΡΑΠΕΙΑ ΤΟΥ ΜΗ-ΜΙΚΡΟΚΥΤΤΑΡΙΚΟΥ ΚΑΡΚΙΝΟΥ ΤΟΥ ΠΝΕΥΜΟΝΑ (ΜΜΚΠ)

ΕΞΕΛΙΞΕΙΣ ΣΤΗ ΘΕΡΑΠΕΙΑ ΤΟΥ ΜΗ-ΜΙΚΡΟΚΥΤΤΑΡΙΚΟΥ ΚΑΡΚΙΝΟΥ ΤΟΥ ΠΝΕΥΜΟΝΑ (ΜΜΚΠ) Γράφει ο Δρ Παπαδούρης Σάββας, Παθόλογος-Ογκολόγος   Ο ΜΜΚΠ βρίσκεται αναλογικά στο 80% και πλέον του συνολικού...

Διατρέχουν όντως οι καρκινοπαθείς μεγαλύτερο κίνδυνο λόγω κοροναϊού;

Σε πρακτικό επίπεδο, τα δεδομένα των σχετικών μελετών υποδηλώνουν ότι η χημειοθεραπεία ή οι άλλες αντι-νεοπλασματικές θεραπείες δεν αυξάνουν σημαντικά τον κίνδυνο θνησιμότητας από...

FDA: Η ακτινοβολία των smartphones δεν προκαλεί καρκίνο

Σε μια νέα έκθεσή της, η Υπηρεσία Τροφίμων και Φαρμάκων (FDA) των ΗΠΑ αναφέρει ότι επανεξέτασε τις σχετικές επιστημονικές έρευνες που δημοσιεύθηκαν τα τελευταία...

Νέα ανακάλυψη, νέα ελπίδα για τον καρκίνο

Ένα νεοανακαλυφθέν τμήμα του ανοσοποιητικού μας συστήματος θα μπορούσε να αξιοποιηθεί για την αντιμετώπιση όλων των ειδών καρκίνου, σύμφωνα με επιστήμονες του πανεπιστημίου Cardiff...

Καρκίνος: Ευεργετική για τους καρκινοπαθείς η άσκηση

Σημαντικά ωφέλη προσφέρει η άσκηση, ακόμη και σε ασθενείς με καρκίνο. Οι περισσότεροι ασθενείς αγνοούν τα οφέλη που μπορεί να έχει γι’ αυτούς η συχνή...
- Advertisment -

Ροή Ειδήσεων

Final Results of the Collaborative EORTC/Intergroup Randomised Phase III Study of Adjuvant Imatinib in Localised GIST

Final analysis of the EORTC Soft Tissue and Bone Sarcoma Group, the Australasian Gastro-Intestinal Trials Group, UNICANCER, French Sarcoma Group, Italian Sarcoma Group, and...

Pink Van Makes the Rounds Throughout Rural New Zealand to Offer Free Breast Health Advice

Many of us have questions about breast cancer prevention or screenings. Getting lost in a Google rabbit hole can sometimes be overwhelming and could...

How My Inherited Cancer Diagnosis Has Made Me a Better Oncologist

Dr. Lewis is Director of Gastrointestinal Oncology at Intermountain Healthcare Utah; Vice President of American Multiple Endocrine Neoplasia Support; Head of the Communications Committee...

FDA Approves Cemiplimab-rwlc for Advanced Non-Small Cell Lung Cancer With High PD-L1 Expression

On 22 February 2021, the US Food and Drug Administration (FDA) approved cemiplimab-rwlc (Libtayo, Regeneron Pharmaceuticals, Inc.) for the first-line treatment of patients with...

Five-Year Outcomes with CAR T Cell Therapy

The results of 5-year follow-up in patients with relapsed or refractory diffuse large B-cell lymphoma (DLBCL) and follicular lymphoma who were treated with CD19-directed,...

Countdown to 100,000 OncoLife Survivorship Care Plans: How it all started

In April of 2007, OncoLink launched the OncoLife Survivorship Care Plan, a tool to create care plans for people who have survived cancer. As...