The colours of nature

Eat the colours of nature

Phytonutrients, the colours of nature, seem to be the hottest discovery of scientists lately. The term is so new that my word-program does not recognize it and I had to add it to the dictionary. Scientists research this subject for less than two decades. Scientifically proven insights so far are still rare, simply because no really long term studies exist.

However, scientific proof is not everything. I believe in my own experiences. After eating a big bowl of mixed salad I feel good, light and satisfied. When I don’t consume any fresh vegetables or fruits for some days, I crave them. For me, this is all the proof I need for the fact that our bodies need vegetables and fruits, as many as they can get.

Phytonutrients, also called phytochemicals, are active substances in the pigments of plant skins – they literally are the colours of nature. Phytonutrients protect the health of plants. Some guard against viruses, bacteria and other diseases. Others repel bugs and predators.

Fortunately phytonutrients seem to help human beings as well. They appear to serve three major functions in the human body: they act as antioxidants; they regulate hormone levels; and they eliminate toxins. It seems they effectively diminish free radicals, a by-product of food metabolism, found in our blood. Free radicals cause cells to become weak and less active. Although phytonutrients work in the same way as vitamins and minerals, they are not. They are a class of substances on their own.

Not all phytonutrients are colourful. Some smell strongly like the glucosinolates found in broccoli, cauliflower and horseradish. These help keep the plant healthy by deterring pests. Other fragrant plant foods like herbs, spices and teas are also rich in phytonutrients.

Experts recommend eating four servings of vegetables a day and two or three servings of fruit. If you don’t reach this goal, don’t despair. We don’t live in an ideal world. Just eat as many different fruits and vegetables in as many shades of the rainbow as possible.

Scientists distinguish the following classes of phytonutrients.

Carotenoids: These are the pigments found in bright yellow, orange and red plants, and include the more familiar names beta carotene, lutein and lycopene. All have antioxidant properties.

Limonoids: A sub-group of terpenes, the same group that contains carotenoids. Limonoids occur most often in citrus fruit peels, and seem to protect lung tissue.

Phytosterols: Found in abundance in the seeds of green and yellow vegetables such as squash or pumpkin, phytosterols block the uptake of cholesterol in the intestines.

Phenols: These pigments give blueberries, grapes, bilberries and other ‘blue’ and violet fruits their colour. They’ve been studied for decades for their disease preventative properties.

  

Flavonoids: More than 1500 flavonoids are found in a wide variety of plants and herbs. Their biologic activity includes action against allergies, inflammation, free radicals, hepatotoxins, platelet aggregation, microbes, ulcers, viruses and tumours.

Isoflavones: This sub-class is found in beans and legumes. They deserve special mention because they appear to the block tumour growth.