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(HealthNewsDigest.com) – Want to be healthy? Eat a colorful plate. Nature has provided plants with an array of beautiful colors. In addition to making them attractive, compounds called phytochemicals are essential for the plant’s survival, shielding young buds and sprouts from predators, pollution and the elements. Though phytochemicals are not essential for humans, when we eat plants rich in them, they pass along many protective benefits to us.
Blueberries are rich in anthocyanins which can lead to lowered blood pressure. Regularly eating blueberries can improve the elasticity of blood vessels allowing better blood flow. The effect of eating blueberries in research studies was equal to that seen when using blood pressure lowering medication. Anthocyanins are found in red, blue and purple fruits and berries. Those found in blueberries and cranberries help to prevent bacteria from adhering to the bladder walls which helps to explain how these foods ward off urinary tract infections. Sweet cherries have more anthocyanins than tart cherries and eating cherries improves health by reducing the risk for chronic inflammation found in arthritis, heart disease, diabetes and cancer.
Tomatoes comes in an array of colors – red, orange, purple, light red, light orange, black and chartreuse. Regardless of their color all are rich in phytochemicals. Red tomatoes have more lycopene but all are rich in carotenoids a powerful group of compounds that can reduce the risk for heart disease and some cancers. Beta-carotene helps to prevent collagen breakdown and defends skin cells against the kind of UV radiation that can lead to wrinkles and age spots. It acts like an internal sunscreen.
Green leafy vegetables and corn are rich in the phytochemicals lutein and zeaxanthin that helps preserve eye health. They protect against high-energy light and diets rich in these foods may slow the development of age-related macular degeneration (AMD).
Beets have been listed among the top 10 superfoods for 2019 by an annual survey of dietitians completed by Pollock Communications and Today’s Dietitian magazine. Beets can be a polarizing vegetable – either you love their earthy sweetness or you think they taste like dirt. If you have not eaten them lately, give beets a try, especially the vacuum-packed, cooked variety. Beets are rich in betalains, which gives them their rich red color. These phytochemicals have powerful anti-inflammatory effects. Buying fresh beets with the tops on offers a double phytochemical boost. The leafy tops, which can be cooked like swiss chard or kale, are rich in beta carotene.
Hate vegetables? Can you get the same health benefit by taking a phytochemical supplement? Though dietary intake studies show that a diet rich in colorful fruits and vegetables is health promoting, studies with supplements are less promising. Why? Several thousand phytochemicals have been identified but many more wait to be discovered. Do these colorful pigment compounds work by themselves or together with other compounds found in the food? We simply don’t have all the answers but researchers are continually learning more about the contribution of phytochemicals to human health. In the meantime, your mother was right – eat your vegetables, fruits, too.
© NRH Nutrition Consultants, Inc.
Jo-Ann Heslin, MA, RD, CDN is a registered dietitian and the author of 30 books. Available as eBooks from iTunes and Kindle/Amazon:
Diabetes Counter – the most up-to-date information on managing diabetes
Calorie Counter – a weight loss guide that won’t let you down
Protein Counter – put the latest protein recommendations to work for you
Healthy Wholefoods Counter – planet-friendly eating made easy
Complete Food Counter – food counts and nutrition information at your fingertips
Fat and Cholesterol Counter – newest approach to heart-healthy eating
Available in print from Gallery Books:
Most Complete Food Counter, 3rd Ed.
Your Complete Food Counter App: http://itunes.apple.com/us/app/your-complete-food-counter/id444558777?mt=8
For more information on Jo-Ann and her books, go to: www.TheNutritionExperts.com.