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.
