Thursday, September 25, 2008
By Chris Woolston and Karisa Ding
CONSUMER HEALTH INTERACTIVE
The deep blue of a blueberry, the red of a tomato, the orange of a carrot. They're more than just colors -- they're also virtual nutrition labels.
Fruits and vegetables get their colors from phytochemicals, natural plant substances such as pigments, proteins, and vitamins that may offer remarkable health benefits. A red tomato contains lycopene, an antioxidant that may help reduce the risk of heart disease and some types of cancer.
Blueberries are blue thanks to anthocyanins, another group of phytochemicals that may ward off cancer and, according to one study on rats, may help prevent age-related memory loss. Nutrients such as these may be deployed as a defense against disease, aging, and the harmful effects of the environment. So if the only color in your diet comes from Skittles and Cheetos, it's time to rethink your approach to eating.
Without a doubt, most of us could stand to add a little more healthy color in our meals. The Centers for Disease Control and Prevention urges everyone to eat five to nine servings of fruits and vegetables every day. But counting servings isn't enough -- you should also eat all the colors of the rainbow. Each type of pigment may help the body in different ways, so to reap the full benefits of fruits and vegetables, you'll have to cover the spectrum. As the CDC explains it, you can meet the five-a-day benchmark with one cup of raw spinach, a tall glass of orange juice, a half-cup of tomatoes, a half-cup of yellow peppers, and a half-cup of blueberries. That's a lot of color -- and a lot of flavor -- without much effort. Here's a look at the colors that should be part of your daily diet:
Blue/Purple
Examples: Blueberries, blackberries, purple grapes, raisins, prunes, plums, eggplant
Benefits: Scientists believe the antioxidants in these foods may help prevent heart disease and cancer. Antioxidants work by ridding your body of free radicals, the dangerous by-products of your body's oxidation processes or of exposure to hazards such as radiation or tobacco smoke. Blueberries are loaded with antioxidants, some of which may protect the brain: A 1999 study by researchers at Tufts University found that blueberries can slow memory loss and improve coordination in rats, a finding the researchers believe may have implications for aging humans. Fresh blueberries are seasonal and spoil easily, so you may prefer to buy frozen blueberries and add them to your cereal.
Consider also the benefits of purple grapes: Some studies have found that grape juice may reduce the risk of atherosclerosis, and a phytochemical in grape juice called resveratrol may even prevent tumor growth, at least in some preliminary studies. How's that for a berry found in backyards across the country?
Red
Examples: Tomatoes, grapefruit, watermelon, cherries, beets, strawberries, raspberries, radishes, red peppers
Benefits: Red pigments may prevent heart disease, lower the risk of some cancers, and perhaps help guard your brain against aging. Lycopene, found in red tomatoes, has been linked to a lower prostate cancer risk in men, according to a study reported in the journal Cancer Research.
A 1995 Harvard study showed that men who ate 10 or more weekly servings of tomato products cut their risk of prostate cancer by 35 percent. Interestingly, eating lots of processed tomato such as tomato sauce or tomato paste was linked with the lowest risk of cancer, possibly since levels of lycopene are concentrated during the cooking process. Lycopene may also defend the heart and lungs against oxidative damage, which may translate to a lowered risk of heart disease and respiratory problems.
Strawberries and raspberries are another reason to love red foods. They are rich in ellagic acid, a chemical compound that helps to fight cancer, and animal studies suggest that they may even protect the brain from age-related problems such as memory loss. Enjoy a large slice of watermelon as a dessert -- or make a potluck salad that combines watermelon, papaya, strawberries, and raspberries. You may also want to juice some of these fruits together for a delicious smoothie.
Green
Examples: Spinach, broccoli, cabbage, brussels sprouts, green peppers, kale, collard greens
Benefits: Aside from making Mom happy, eating your greens may have other health benefits, such as preserving eyesight and preventing cancer. Lutein, one of the primary antioxidants in the eye, is a pigment found in spinach, broccoli, kale, and collard greens.
But even if you're not likely to develop age-related macular degeneration (AMD), you can still reap the rewards of lutein. Cataracts or glare sensitivity often accompany aging, blurring your vision and making seeing difficult in dim light. You may be able to lower your risk of these conditions by eating a lutein-rich vegetable regularly. Not only will your eyes benefit, but green vegetables may be yet another weapon in the battle against cancer, according to recent research. Scientists are focusing on chlorophyll -- the green plant pigment -- as a potential cancer inhibitor.
Cabbage, brussels sprouts, and kale (all "cruciferous" vegetables, in nutritionist speak) may help lower your risk against cancer, according to Tufts University researchers. Try planting some kale or collard greens in your backyard or a window pot -- they're easy to grow, and the trip to your stove will be shorter than ever.
Yellow/orange
Examples: Carrots, pumpkins, apricots, oranges, grapefruit, lemons, pineapple, yellow peppers
Benefits: These fruits and vegetables contain carotenoids and flavonoids, chemicals that no body should go without. They may boost the immune system, protect the eyes, and, like other phytochemicals, lower the risk of heart disease and cancer, according to studies.
Many of us know that carrots contain the carotenoid called beta carotene, which is a major source of vitamin A. This vitamin plays a large role in protecting vision and the immune system, and it may help keep cancer at bay as well. In 1996, the World Cancer Research Fund reviewed 206 human studies, and carrots were linked to lower rates of cancer. Beating out carrots in beta carotene content is the sweet potato, which is also rich in vitamins A and C, folic acid, and potential cancer-fighters such as quercetin and chlorogenic acid.
The orange is another food jam-packed with phytochemicals. Oranges contain a flavonoid called hesperetin, which can slow down the replication of viruses such as those that cause herpes and the flu in cell cultures. And one study found that the hesperetin in a daily glass of orange juice can lower your risk of a stroke by 25 percent
White
Examples: white onion, garlic
Benefits: Yes, even white has its place on the spectrum of healthy colors. Members of the garlic and onion family may keep your immune system strong while protecting the heart and lowering the risk of cancer. A German study suggests that garlic may protect the arteries by preventing LDL, or "bad cholesterol," from forming plaque on artery walls, which can lead to a heart attack or stroke.
Compounds in garlic are also thought to be responsible for antibacterial and antifungal activities, and have even been shown to fight the viruses that cause colds and flu. Both garlic and onions contain organosulfur compounds, which are thought to protect against stomach and colorectal cancers. And like their cousin garlic, onions may also guard against cardiovascular disease: Their organosulfur compounds prevent plaques from forming, helping your arteries to remain clear.
Going for the gold (and the red, blue, and green)
The pigments, vitamins, and minerals in these foods all work together to bring you good health, so the best way to get your share of these powerful phytochemicals is through your diet -- not multivitamins. It doesn't take a lot of effort or money to add color to your meals.
CONSUMER HEALTH INTERACTIVE
The deep blue of a blueberry, the red of a tomato, the orange of a carrot. They're more than just colors -- they're also virtual nutrition labels.
Fruits and vegetables get their colors from phytochemicals, natural plant substances such as pigments, proteins, and vitamins that may offer remarkable health benefits. A red tomato contains lycopene, an antioxidant that may help reduce the risk of heart disease and some types of cancer.
Blueberries are blue thanks to anthocyanins, another group of phytochemicals that may ward off cancer and, according to one study on rats, may help prevent age-related memory loss. Nutrients such as these may be deployed as a defense against disease, aging, and the harmful effects of the environment. So if the only color in your diet comes from Skittles and Cheetos, it's time to rethink your approach to eating.
Without a doubt, most of us could stand to add a little more healthy color in our meals. The Centers for Disease Control and Prevention urges everyone to eat five to nine servings of fruits and vegetables every day. But counting servings isn't enough -- you should also eat all the colors of the rainbow. Each type of pigment may help the body in different ways, so to reap the full benefits of fruits and vegetables, you'll have to cover the spectrum. As the CDC explains it, you can meet the five-a-day benchmark with one cup of raw spinach, a tall glass of orange juice, a half-cup of tomatoes, a half-cup of yellow peppers, and a half-cup of blueberries. That's a lot of color -- and a lot of flavor -- without much effort. Here's a look at the colors that should be part of your daily diet:
Blue/Purple
Examples: Blueberries, blackberries, purple grapes, raisins, prunes, plums, eggplant
Benefits: Scientists believe the antioxidants in these foods may help prevent heart disease and cancer. Antioxidants work by ridding your body of free radicals, the dangerous by-products of your body's oxidation processes or of exposure to hazards such as radiation or tobacco smoke. Blueberries are loaded with antioxidants, some of which may protect the brain: A 1999 study by researchers at Tufts University found that blueberries can slow memory loss and improve coordination in rats, a finding the researchers believe may have implications for aging humans. Fresh blueberries are seasonal and spoil easily, so you may prefer to buy frozen blueberries and add them to your cereal.
Consider also the benefits of purple grapes: Some studies have found that grape juice may reduce the risk of atherosclerosis, and a phytochemical in grape juice called resveratrol may even prevent tumor growth, at least in some preliminary studies. How's that for a berry found in backyards across the country?
Red
Examples: Tomatoes, grapefruit, watermelon, cherries, beets, strawberries, raspberries, radishes, red peppers
Benefits: Red pigments may prevent heart disease, lower the risk of some cancers, and perhaps help guard your brain against aging. Lycopene, found in red tomatoes, has been linked to a lower prostate cancer risk in men, according to a study reported in the journal Cancer Research.
A 1995 Harvard study showed that men who ate 10 or more weekly servings of tomato products cut their risk of prostate cancer by 35 percent. Interestingly, eating lots of processed tomato such as tomato sauce or tomato paste was linked with the lowest risk of cancer, possibly since levels of lycopene are concentrated during the cooking process. Lycopene may also defend the heart and lungs against oxidative damage, which may translate to a lowered risk of heart disease and respiratory problems.
Strawberries and raspberries are another reason to love red foods. They are rich in ellagic acid, a chemical compound that helps to fight cancer, and animal studies suggest that they may even protect the brain from age-related problems such as memory loss. Enjoy a large slice of watermelon as a dessert -- or make a potluck salad that combines watermelon, papaya, strawberries, and raspberries. You may also want to juice some of these fruits together for a delicious smoothie.
Green
Examples: Spinach, broccoli, cabbage, brussels sprouts, green peppers, kale, collard greens
Benefits: Aside from making Mom happy, eating your greens may have other health benefits, such as preserving eyesight and preventing cancer. Lutein, one of the primary antioxidants in the eye, is a pigment found in spinach, broccoli, kale, and collard greens.
But even if you're not likely to develop age-related macular degeneration (AMD), you can still reap the rewards of lutein. Cataracts or glare sensitivity often accompany aging, blurring your vision and making seeing difficult in dim light. You may be able to lower your risk of these conditions by eating a lutein-rich vegetable regularly. Not only will your eyes benefit, but green vegetables may be yet another weapon in the battle against cancer, according to recent research. Scientists are focusing on chlorophyll -- the green plant pigment -- as a potential cancer inhibitor.
Cabbage, brussels sprouts, and kale (all "cruciferous" vegetables, in nutritionist speak) may help lower your risk against cancer, according to Tufts University researchers. Try planting some kale or collard greens in your backyard or a window pot -- they're easy to grow, and the trip to your stove will be shorter than ever.
Yellow/orange
Examples: Carrots, pumpkins, apricots, oranges, grapefruit, lemons, pineapple, yellow peppers
Benefits: These fruits and vegetables contain carotenoids and flavonoids, chemicals that no body should go without. They may boost the immune system, protect the eyes, and, like other phytochemicals, lower the risk of heart disease and cancer, according to studies.
Many of us know that carrots contain the carotenoid called beta carotene, which is a major source of vitamin A. This vitamin plays a large role in protecting vision and the immune system, and it may help keep cancer at bay as well. In 1996, the World Cancer Research Fund reviewed 206 human studies, and carrots were linked to lower rates of cancer. Beating out carrots in beta carotene content is the sweet potato, which is also rich in vitamins A and C, folic acid, and potential cancer-fighters such as quercetin and chlorogenic acid.
The orange is another food jam-packed with phytochemicals. Oranges contain a flavonoid called hesperetin, which can slow down the replication of viruses such as those that cause herpes and the flu in cell cultures. And one study found that the hesperetin in a daily glass of orange juice can lower your risk of a stroke by 25 percent
White
Examples: white onion, garlic
Benefits: Yes, even white has its place on the spectrum of healthy colors. Members of the garlic and onion family may keep your immune system strong while protecting the heart and lowering the risk of cancer. A German study suggests that garlic may protect the arteries by preventing LDL, or "bad cholesterol," from forming plaque on artery walls, which can lead to a heart attack or stroke.
Compounds in garlic are also thought to be responsible for antibacterial and antifungal activities, and have even been shown to fight the viruses that cause colds and flu. Both garlic and onions contain organosulfur compounds, which are thought to protect against stomach and colorectal cancers. And like their cousin garlic, onions may also guard against cardiovascular disease: Their organosulfur compounds prevent plaques from forming, helping your arteries to remain clear.
Going for the gold (and the red, blue, and green)
The pigments, vitamins, and minerals in these foods all work together to bring you good health, so the best way to get your share of these powerful phytochemicals is through your diet -- not multivitamins. It doesn't take a lot of effort or money to add color to your meals.
Here are a few tips to help you get started:
- Have an 8-ounce glass of fruit or vegetable juice in the morning. That's more than one serving before the day really starts! (Note: Juice is sugary, so toddlers should only have 4 to 6 ounces each day.)
- Spruce up your morning cereal or yogurt with raisins, frozen blueberries, banana slices, or other fruits.
- Have a mixed green salad or vegetable soup with your lunch or dinner.
- Add some leafy greens and a tomato to your lunch, and carry an apple, carrots, celery, and bell pepper for snacking.
- Keep a bowl of ripening fruit in the house at all times.
- Fruit smoothies make a great family treat. Simply blend frozen fruit with fruit juice, ice, and low-fat or nonfat milk.
- Go for variety -- sample new foods while mixing and matching your old favorites. With so many choices out there, you'll never run out of new ways to brighten up your diet.
-- Chris Woolston, MS, is a health and medical writer with a master's degree in biology. His reporting for CHI on occupational health earned him an award from the Northern California Society of Professional Journalists. Karisa Ding is the research director for CHI.
Labels: Fitness/Nutrition
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