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Fly phyochemical facts; Sooper green smoothie

’ By Joel Mackenzie, Contributor

“Contains an obscure
phytochemical that might do
something in your body!”

“Contains antioxidants that
have been proven to prevent cancer
maybe!”

Phytochemicals and
antioxidants are often name-
dropped to sell products. What are
they, and what do they really do in
the body? And are supplements as
healthy as natural sources?

“Phytochemicals” is a broad
term used to describe chemical
compounds occurring naturally in
plant foods which give plants their
properties, such as colour, aroma,
and taste. They work in many
different ways: they can perform
antioxidant or hormonal actions,
stimulate enzymes (an action of
vitamins), interfere with DNA
replication (which can prevent the
replication of cancer cells), have
antibacterial properties, and bind to
cell walls to prevent damage. These
processes are very complicated,
and performed at a cellular level.
Two well-known types, and prime
examples of phytochemicals include
flavonoids and carotenoids.

Flavonoids are a subtype of
phytochemicals which perform
hormonal actions and are being
studied to find whether they
can prevent chronic diseases.
Phytoestrogens, for instance,
are believed to play a role in the
protection against hormone-
dependant cancers such as prostate
and breast cancers; these can be
found in soy, garbanzo beans, and
whole grains (and, while they do
mimic estrogen in the body, they
won't interfere with natural male/
female sexual development).
Epicatechin is another type which
may improve blood flow/ cardiac
health. Flavonoids can also perform
antioxidant functions (described
below).

Carotenoids, another subtype
of phytochemicals, give fruits and
vegetables their yellow, orange,
or red colour. These can be found
in many types, including alpha-
carotene, beta-carotene, beta-
cryptoxanthin, lutein, zeaxanthin,
and lycopene. These enhance the
function of the immune system,
assist in the functioning of the
reproductive system, and act as
antioxidants.

Antioxidant actions are actions
performed by phytochemicals
which prevent damage caused by
free radicals, harmful compounds
which can cause damage when
reacting with components in cells.

They interfere with the free radicals’
damaging processes. According

to The National Cancer Institute,
there is laboratory evidence which
suggests that antioxidants can slow
or prevent cancer development,

but clinical trials have proved
inconsistent.

Phytochemicals are a staple
of a healthy diet; they perform
complicated actions which help
the body live and thrive. But
The American Cancer Society
emphasizes that there is no
evidence that taking phytochemical
supplements (which includes
vitamin supplements) is as healthy
as consuming the plant compounds
from which they originate. Many
other resources also conclude that
the healthiest way to consume these
is through whole, natural foods.

So don’t buy into any product
saying it contains phytochemicals
or antioxidants (I’m looking at
you, energy drinks). These are
simply a part of plant foods, and
supplements are not as healthy as
natural sources.

I conclude the same way that
many have in the past: eat as
naturally as possible, and base your
diet on as many unprocessed, plant-
based foods as possible.

And speaking of natural,
unprocessed, plant-based foods...

Sooper Green Smoothie

I made the following recipe to
mimic those little, expensive,

green smoothies available in
supermarkets and the Douglas
cafeteria. Green smoothies appear
to be an acquired taste; but if you
like those little ones, or want to try
something new, give this one a shot.
Or a whole glass.

The cashews add
monounsaturated fatty acids
(often called “healthy fats”), add
creaminess; soaking them in water
for anywhere over an hour makes
them easier to blend. The spinach
creates the awesome green colour,
and is hardly recognizable under
the fruit flavours. The celery adds a
nice cool top flavour.

Try experimenting with
ingredients for your own green
smoothies: pears or peaches, celery,
and ginger; bananas, strawberries,
and spinach; cucumber, apple, and
banana; or grapes, orange, banana,
and kale.

The following prices were taken
from Kin’s Farm Market, except for
the following items, bought at Save-
On-Foods: the cashews (bulk), the
apple sauce (Mott's, 796 ml), and
the lemon juice (Western Family,
946 ml).

Ensure all vegetables are
thoroughly washed before use,
including those with a skin
(cutting through the skin will push
whatever is on it through to the
insides).

Sooper Green Smoothie
(Makes two servings)

7 soaked cashews (about a tbsp)
$0.38
3 tbsp water

1 banana $0.40

¥% anjou pear $0.13

¥% naval orange $0.10

1 tbsp unsweetened apple sauce
$0.06

1 tsp lemon juice $0.02

 

¥ cup water
1 cup packed, fresh spinach $0.35
2 ribs celery $0.11

Total: $1.55

Blend the cashews and 3 tbsp
of water until smooth. Add fruits,
lemon juice and water, blend. Add
vegetables, thoroughly blend and
watch the colour transformation.
Consume.

Nutritional info (1/2 of total):
Calories: 164 cal

Fat: 3.5 g

Protein: 3.6 g

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