Five-star health benefits, Fruit and vegetables
Every time you eat a vegetable or piece of fruit, you are receiving a vast cocktail of anti-ageing nutrients that will influence your health for the better. As well as complex carbohydrates, fibre, vitamins and minerals, natural foods also contain substances called phytochemicals (phyto means plant in Greek). These help to promote health and prevent disease
Which is why the UK government encourages us all to have at least ‘five a day’ I recommend seven a day, for example fruit with breakfast and two fruit snacks, and two servings of veg, making up half of what’s on your plate, with each main meal.
So far, more than a hundred different phytochemicals have been identified and more are being discovered all the time. Some you may be familiar with — for example lycopene in tomatoes helps to prevent cancer
But there are many others which also act to protect your body from the damage of day-to-day life, support a healthy immune system or help to stabilise hormones. Here are some examples:
Allium compounds— these are found in garlic, onions, leeks, chives and shallots and have been found to have protective effects against cancer and heart disease, and also to help lower cholesterol and homocysteine and thin the blood.
Anthocyanidins and proanthocyanidins— these are particularly rich in berries, cherries and grapes and are reputedly healing for gout and certain types of arthritis.
Bioflavonoids— as well as being potent antioxidants, these substances enhance the beneficial actions of Vitamin C, can be antibacterial and strengthen blood vessels (e.g. to help prevent varicose veins or bleeding gums). The best food sources are citrus fruit, berries, broccoli, cherries, grapes, papaya, cantaloupe melon, plums and tomatoes. Red grapes are also rich in resveratrol, one of the most potent antioxidants, concentrated in red wine.
Carotenoids— as the name implies, carotenoids are rich in carrots, but they are also rich in other fruit and vegetables including sweet potato, watercress and peas. They help to slow down the ageing process.
Chlorophyll— this is the substance that makes green plants green. Chlorophyll-rich foods like wheat grass, seaweeds and green vegetables help to `build’ the blood and have been shown to help protect against cancer, radiation, germs and help heal wounds.
Curcumin— this is especially high in turmeric, the yellow spice in curry powder, which is a potent antioxidant and pain-killer.
Ellagic acid— present in strawberries, grapes and raspberries, ellagic acid neutralises cancer-causing toxins before they can damage cells.
Glucosinolates — these are one of the most important anti-cancer and liver-friendly nutrients found in food. Evidence suggests food sources — such as tenderstem broccoli and Brussels sprouts — can reduce risk for lung cancer, stomach cancer, colorectal cancer and probably breast cancer.
Lutein — this is a powerful antioxidant found in many fruit and vegetables and is particularly beneficial for maintaining healthy eyesight. The best sources are green leafy vegetables such as cabbage, spinach, broccoli, cauliflower and kale.
Quercitin — this powerful anti-inflammatory agent is particularly rich in red onions and berries, especially cranberries and strawberries, as well as apples — and can be very effective at easing the symptoms of hayfever, eczema and asthma as well as improving the health of blood vessels and connective tissues. Onions and garlic also help to boost the body’s glutathione levels, a potent anti-ageing antioxidant.
These are just a fraction of the phytochemicals in fruits and vegetables. As you may have noticed, the different compounds are commonly related to different colours — anti-ageing carotenoids predominantly in orange and yellow foods, blood-building chlorophyll in green leafy vegetables, anti-inflammatory quercetin in blue and red berries and cancer-killing glucosinolates in crunchy green vegetables. Bright yellow spices such as turmeric and mustard are also excellent natural anti-inflammatories, reducing pain and swelling.
To get the best balance of nutrients and phytochemicals in your diet, aim to eat a rainbow-coloured selection of at least six different fruits and vegetables every day.
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