Colour your FOOD

 According to an early 20th century research, in addition to the macro and micronutrients, plants contained another group of valuable micronutrients. Today, we call these compounds as “phytonutrients”.

What are phytonutrients?

In Greek, Phyto means plant. Having said that, all vitamins, minerals, fiber, pigments, oil, and other plant compounds are all phytonutrients.

There are 1000s of phytonutrients already identified. There are ongoing researches in present days as well, to reveal the role of these phytonutrients in promoting optimal health.

Plants manufacture phytonutrients to grow, reproduce and protect themselves from insects and other microbes such as bacteria, virus and UV rays. In simple words, “Self Defence”.

Whatever “immunity” or “self-defence” we have, we derive our health from plants, by consuming them extensively. Good for plants, good for us. The phytonutrients that help plants to survive and fight diseases, offer the same benefits for humans.

Here are few examples of phytonutrients:

-         Sulforaphane          : Trigger the body’s defences that protect our genetic compound, DNA. (Eg.: Broccoli).

-         Flavonoids                : Reduce serum cholesterol levels. (Eg.: Soy)

-         Carotenoids              : Improved vision, normal growth and development. (Eg.: Carrot)

-         Indoles                      : Cancer prevention, Cellular function, neuro transmission (Eg.: Cauliflower, Broccoli)

-         Phenolics                  : Stop free radical formation, antioxidant protection (Eg.: Citrus fruits, berries)

Scientific research clearly states that healthy diets are those that contain rich quantities of phytonutrients from a variety of fruits and vegetables.

American Journal of Clinical Nutrition reveals that the greatest health benefits can be derived from the consumption of wide variety of natural colours as found in plants and plant-based diets. This means that we should ensure we receive a spectrum of these phytonutrients through these carotenoids (colours).

USFDA suggests consuming 5 or more servings of fruits and vegetables per day, in different colours, to fulfil the nutrient needs, failing which a nutritional gap occurs leading to deficiency and eventually to disease.

Let us have a quick look at how these colours benefit us.

GREEN

Phytonutrient          : Glucosinolates (Nitrogen & Sulphur)

Nutrients                  : Folic Acid, Iron, Lutein, Fiber, Vitamin C, Vitamin E

Common Veggies    : Cabbage, Broccoli, Sprouts, Cauliflower, Mustard Greens

Others                      : Green Tea (Antioxidant Protection, DNA protection, Prevents Cell Damage)

Benefits                    : Protection against insect and microbial invasions into our immune system

RED

Phytonutrient          : Lycopene

Common Veggies    : Tomato, watermelon, pink grapefruits, strawberries, apples

Benefits                    : Decreases the risk of prostate cancer, promotes blood supply to heart, maintenance of RBC levels

YELLOW

Phytonutrient          : Quercetin (found in leaves and seeds of plants), a kind of bioflavonoid.

Common Veggies    : Lemon, banana, pineapple, yellow ball pepper, corn

Benefits                    : Supports healthy capillary and blood vessel function, also have antioxidant and anti-inflammatory properties, reduces CVD and cancers.

BLUE/VIOLET

Phytonutrient          : Anthocyanidin (Bioflavonoid)

Common Veggies    : Brinjal, bilberry, black currant, cranberry, violet cabbage

Benefits                    : Antioxidants, prevent long term illnesses like heart disease, cancer, eye disorders, macular degeneration, night-time vision

One common question that people ask, whenever I talk to them about phytonutrients and consuming variety of fruits and vegetables, is “should we consume the vegetables raw or cooked to reap maximum benefits out of them?”.

Several studies suggest that, at least for carotenoids, some foods may actually have better content of carotenoids despite they seem to show lower content. For these, processing and cooking improves the bioavailability. Not for all carotenoids, and not for any other phytonutrients.

For example, processing and cooking of spinach increases the bioavailability of beta-carotene but not lutein (glucosinolate).

No single food contains all the nutrients needed for keeping the body fit and healthy. Balancing your food with macro, micro and phyto nutrients is the need of the hour.

If you have trouble understanding these things straight, just remember the basic thing.

“Just go get your phytonutrients: eat at least 5 servings of fruits and vegetables a day, in 5 different colours”

Regards,

BARATH PR

Certified Nutrition Consultant