Phytochemicals/Functional Foods

Deven Wallace

Definition of Phytochemical's & Functional foods


-Substances found in plants that may fight disease or cause other health benefits

Functional Foods:

-Provide a specific health benefit beyond their natural nutrional value

Functional foods:

  • Protects against heart disease & cancer
  • Slows down the aging process
  • Strengthens the mental capacity & the immune system

Benefits of eating fruits and vegetables

  • Protects against cancer
  • Protects against heart disease
  • Protects against age related blindness
  • Protects against urinary tract infections

Examples of phytochemical's

Red: Tomato products

-Helps protect against cancer and heart disease

Yellow-Orange: Sweet Potatoes

-Helps protect against age related blindness

White/Tan/Brown: Garlic and Onions

-Helps protect against cancer and heart disease

Green: Cabbage and Broccoli

-Helps protect against cancer

Blue/Purple: Grapes and Cherries

-Helps protect against cancer and heart disease

Fruit Recipe:

  1. Bring orange juice, lemon juice, brown sugar, orange zest, and lemon zest to a boil in a saucepan over medium-high heat. Reduce heat to medium-low, and simmer until slightly thickened, about 5 minutes. Remove from heat, and stir in vanilla extract. Set aside to cool.
  2. Layer the fruit in a large, clear glass bowl in this order: pineapple, strawberries, kiwi fruit, bananas, oranges, grapes, and blueberries. Pour the cooled sauce over the fruit. Cover and refrigerate for 3 to 4 hours before serving.

  • 2/3 cup fresh orange juice
  • 1/3 cup fresh lemon juice
  • 1/3 cup packed brown sugar
  • 1/2 teaspoon grated orange zest
  • 1/2 teaspoon grated lemon zest
  • 1 teaspoon vanilla extract
  • 2 cups cubed fresh pineapple
  • 2 cups strawberries, hulled and sliced
  • 1 cup seedless grapes
  • 2 cups blueberries
  • 3 bananas, sliced
  • 2 oranges, peeled and sectioned
  • 3 kiwi fruit, peeled and sliced

Vegetable Recipe:

  1. Preheat the oven to 400 degrees F (200 degrees C).
  2. In a large bowl, toss broccoli florets with the extra virgin olive oil, sea salt, pepper and garlic. Spread the broccoli out in an even layer on a baking sheet.
  3. Bake in the preheated oven until florets are tender enough to pierce the stems with a fork, 15 to 20 minutes. Remove and transfer to a serving platter. Squeeze lemon juice liberally over the broccoli before serving for a refreshing, tangy finish.

  • 2 heads broccoli, separated into florets
  • 2 teaspoons extra-virgin olive oil
  • 1 teaspoon sea salt
  • 1/2 teaspoon ground black pepper
  • 1 clove garlic, minced
  • 1/2 teaspoon lemon juice