Anyone who’s read even just a few of my posts knows I love to tell people that living a healthy life doesn’t need to be complicated. But, when it comes to nutrition things do seem to get a bit complicated. You don’t have to be a nutritionist to structure a healthy, plant-based daily diet.
Most of us have heard that colorful fruits and vegetables are the ones packed with the most essential nutrients are bodies require to function optimally. If you were to include 3-4 different deeply colored vegetables and fruits for a total of 5-6 servings per day you could pretty well assume you were well on your way to eating “healthy”.
Why is color so important? For one thing deep color indicates that the fruit or vegetable is high in antioxidants (read my post on antioxidants) that protect the cells of our bodies from damage. Antioxidants are a type of phytochemical – and there are other important phytochemicals contained in colorful fruits and vegetables.
Just what are some of these other phytochemicals?
Allicin – Garlic and some other types of onion. Some research seems to indicate that allicin can lower bad cholesterol as well as perhaps encourage anti-cancer enzyme production.
Capsaicin – Like Mexican and other ethnic foods that include hot peppers? If you do the capsaicin they contain could reduce blood clotting.
Carotenoids – (see my article on carotenes) While carotenoids are thought to be an anti-cancer phytochemical, too much (“megadoses”) could actually increase the incidence of cancer in smokers.
Flavinoids – This phytochemical may assist with memory as well as help to protect against cardiovascular disease.
Indoles – Specifically found in cruciferous vegetables indoles appear to be able to keep carcinogens from attacking DNA.
Isothiocyanates – Also found in cruciferous vegetables. The anti-cancer function of isothiocyanates is that it appears to block production of enzymes associated with the development of cancers. Broccoli is a particularly good source.
Lignans – Flax seed is a good source of this phytochemical (found in whole grains/certain types of seeds). Thought to keep estrogen positive cancers from spreading (metastasizing).
Limonene – Not surprisingly found in citrus fruits and research has shown limonenes to inhibit the growth of cancerous cells.
Lycopene – Found in tomatoes where cooking actually increases the viability to slow the growth of prostate and other cancers. Also found in grapefruit, watermelon, and papaya.
Phenolic Acids – This phytochemical is present in many fruits and promotes the production of enzymes that change some carcinogens into a watersoluble form that can be excreted from the body.
Phytic acid – Eat whole grains to inhibit free radical activity (read my post on free radicals).
Phytosterols – Contained in soybeans and is very similar to the steroid estrogen produced by our bodies. This may slow the growth of some cancers, but there is some current controversy regarding taking supplements.
Resveratrol – Lowers blood clotting, found in grapes, red wine, and peanuts.
Saponins – Could slow down the growth rate of cancer cells. Found in legumes (beans).
Tannins – Like resveratrol, found in grapes and wine – also in some teas. Could inhibit cancer cells from activating.
Vitamin C – Could lower the risk of oral cancers.
After reading that list I’m afraid I’ve convinced you that living healthy IS complicated – but here’s the good news – you don’t have to memorize what color fruits and vegetables contain which phytochemicals.
Instead, simply “know your colors” – meaning aim to eat at least 3-4 different colored vegetables and fruits daily for a total of 5-8 servings. What colors are you looking for? Again, simple:
- Red
- Orange
- Yellow
- Green
- Blue
- Purple
- White
Here’s how simple you can make it: Write these colors down on a 3X5 card and take it with you to the produces section of the grocery store – or, even better, your local Farmer’s Market. Don’t leave until you’ve placed 1-2 different types of veggie and/or fruit for each color in your basket.
Done.
http://scidiv.bellevuecollege.edu/rkr/Biology130/lectures/pdfs/Phytochemicals130.pdf
http://www.disabled-world.com/artman/publish/fruits-vegetables.shtml
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