More Colors the Better for Phytochemicals to Reduce Risks of Cancer
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The More Colors the
Better for Phytochemicals to Reduce Risks of Cancer Source:
washingtonpost.com Being green just doesn't cut it. Red alone isn't enough. Even purple, orange, blue and white fall short by themselves. When it comes to choosing fruit and vegetables, the latest recommendations emphasize eating a rainbow of colors every day to get some of the more than 9,000 health-promoting plant-based substances called phytochemicals and reduce the risks of cancer, heart disease and diabetes. "The more colors, the better," says Lorelei DiSogra, director of the 5-A-Day for Better Health program of the National Cancer Institute (NCI). The Dietary Approaches to Stop Hypertension (DASH) clinical study by the National Heart, Lung, and Blood Institute also found that elevated blood pressure can be reduced in part by eating a diet rich in varied fruit and vegetables (as well as low in total fat, saturated fat and cholesterol, and high in low-fat dairy products).
The U.S. Dietary Guidelines advise consuming a minimum of five servings a day of fruit and vegetables -- something that just 30 percent of Americans achieve, according to a 1996 federal survey. (A serving, by the way, is one medium-sized piece of fruit; 1/2 cup raw, cooked, canned or frozen fruit or vegetables; six ounces of 100 percent fruit or vegetable juice; 1/2 cup cut-up fruit; 1/2 cup cooked or canned beans or peas; one cup raw, leafy vegetables or 1/4 cup of dried fruit.) But those five servings are just a starting point. "Women should strive to eat at least seven servings a day of fruits and vegetables," DiSogra says. "Men should strive for nine." And color matters. The NCI also advises eating at least one serving every day of a red or pink fruit or vegetable, such as tomatoes, red onions, kidney beans, red cabbage, sweet cherries, strawberries, red raspberries, red apples, watermelon or pink grapefruit. These foods are good sources of two key substances: lycopene and anthocyanins. Lycopene helps cut the risk of several types of cancer, including prostate cancer. (And the latest evidence suggests that cooking boosts lycopene levels, making tomato sauce, paste and soup excellent sources.) Anthocyanins are powerful antioxidants that appear to help control blood pressure and protect against diabetes-related circulatory problems, among other functions. But those are just two reasons to go for variety. While a few of the other 9,000 phytochemicals -- lutein, for example -- are already cropping up in supplements, research shows that food is still the best source of these nutrients. In fact, studies involving phytochemical supplements have often shown them to have little benefit, as a team of scientists reported in December in the Journal of the American Dietetic Association. Here's the latest lowdown from the NCI on the color-coded health-promoting benefits of fruit and vegetables. (More information, including recipes, is available at www.5aday.gov):
Green. Spinach, broccoli, green peas, kiwi, lettuce, kale, broccoli, turnip, collard and mustard greens are among the best sources of lutein, an antioxidant that helps reduce the risk of cataracts and macular degeneration. Blue/Purple. Blueberries, blackberries, elderberries, purple grapes and black currants are rich sources of anthocyanins. Prunes, eggplant, raisins and plums are among the foods highest in phenolics. Both of these phytochemicals are antioxidants that help reduce the risk of cancer, heart disease and Alzheimer's disease, and may even help slow some of the effects of aging, according to the NCI. The NCI notes that one recent study found that men who ate vegetables rich in indoles three times or more a week had 42 percent less prostate cancer than men who ate fewer than three servings per week.
White. Garlic, onions, leeks and chives (okay, they're a little green, too) are rich sources of allicin, which helps control blood pressure and cholesterol and seems to increase the body's ability to fight infection. (None of these, of course, are substitutes for medical care; in other words, don't think that you can just load up on leeks and control your high blood pressure.) "People don't often think that garlic or onions add to their servings of fruit and vegetables," Di Sogra says. "But every little bit adds up." -- Sally Squires
For more news, or to
subscribe to the newspaper, please visit www.washingtonpost.com Taste a rainbow of
foods to protect your health June, also known as Fresh Fruit and Vegetable Month, is a perfect time to start savoring the spectrum of colorful fruits and vegetables. The 5 A Day for Better Health Program encourages Americans to brighten their food choices by eating five to nine servings of fruits and vegetables each day. The message is simple: The more colors you see on your plate, the more health benefits you get.
Research shows that phytochemicals from the different color groups are powerful disease-fighters that help protect against cancer, heart disease, cataracts, macular degeneration and other ailments. "There are thousands of health-promoting phytochemicals found in plants, and that's why it's so important to eat a wide variety of colorful - orange, red, green, white and blue - fruits and vegetables every day," said Teresa Hill, nutrition consultant with the state health department's Bureau of Chronic Disease Prevention and Health Promotion and state coordinator for 5 A Day. Go to the 5 A Day Web site at "http://www.5aday.gov" for more details and recipes. ORANGE
Another group of phytochemicals called bioflavonoids work together with vitamin C to keep bodies healthy, help reduce the risk of cancer, strengthen bones and teeth, help heal wounds, keep skin healthy and lower the risk of heart attack. Some of the best sources of beta carotene are mangoes, carrots, sweet potatoes, apricots, cantaloupe, butternut squash, peaches and pumpkin. Among the best orange/yellow sources of bioflavonoids are citrus fruits, apricots, peaches, nectarines, pears, pineapple, yellow raisins and yellow pepper. RED Nutrition research shows that red and bright pink fruits and vegetables contain phytochemicals such as lycopene and anthocyanins.
Other red fruits and vegetables such as strawberries, raspberries and beets contain anthocyanins, a group of phytochemicals that are powerful antioxidants that help control high blood pressure and protect against diabetes-related circulatory problems. Enjoy ˝ cup of raspberries, sweet cherries, cranberries or strawberries. Try the recipe for Strawberry Bruschetta listed, or go to the 5 A Day Web site for recipes such as Creamy Tomato-Pepper Pasta. GREEN What makes green vegetables so healthy? One reason is they're packed with nutrients and phytochemicals, substances found only in plants that help fight disease and improve health. Lutein is a powerful antioxidant found in green leafy vegetables that helps to maintain good vision. Indoles are another group of phytochemicals found in cruciferous vegetables such as broccoli, cauliflower, cabbage, and Brussels sprouts. Indoles help protect against breast cancer and prostate cancer. In a recent study, men who ate cruciferous vegetables at least three times a week had a 42‘percent reduction in the risk of prostate cancer. Rack up your greens with delicious recipes such as spinach salad with marinated vegetables. WHITE
The most common member of this phytochemical group is allicin. Research shows that allicin-containing garlic and onions might help lower cholesterol and blood pressure and increase the body's ability to fight infection. Nutrition research shows that eating vegetables from the onion family might speed recovery from colds, reduce the risk of heart attacks and might even help stop the spread of certain cancers, particularly stomach and colon cancer. BLUE Blue and purple fruits such as blueberries and plums contain anthocyanins and phenolics. These powerful antioxidants are found in berries, dried plums (prunes) and raisins. They reduce the risk of diseases including cancer, heart disease and Alzheimer's and might even slow the aging process. Research suggests that eating blueberries, in particular, might prevent some of the effects of aging by improving cell communication in the nervous system. To get more blues and purples, toss fresh, frozen or dried blueberries on your cereal, snack on dried plums, or check out the recipes on the 5 A Day Web site. Some of the best sources of anthocyanins are blueberries, blackberries, elderberries, purple grapes and black currants. Among the best blue/purple sources of phenolics are dried plums, eggplant, raisins and plums. READERS' EXCHANGE Prairie Fare: Taste the Rainbow By Julie
Garden-Robinson, Food and Nutrition Specialist As Autumn arrives with its cooler weather, nature’s pallet becomes colored by different hues. The colors of nature are more than cosmetic. The colorful plants we eat have health benefits that scientists are just beginning to understand. Now more than ever we have reasons to fill our plates with a variety of naturally colored plant foods. The study of phytochemicals ("phyto" means plant) is a relatively new area of research. Phytochemicals are not the same as vitamins and minerals, and they don’t provide calories, protein or other nutrients. Thousands of plant chemicals exist, providing color and flavor among other things. Phytochemicals protect the plant from sun, wind and insects. "Incorporating colorful fruits and vegetables into a daily eating plan may be the best defensive strategy for fending off many diseases of aging such as cancer, heart disease and dementia," according to James A. Joseph, PhD, the co-author of a book, "The Color Code." Red-colored plant foods, for example, may contain the natural pigments, lycopene or anthocyanins. Lycopenes are found in tomatoes, pink grapefruit and watermelon. The health benefits of lycopenes include reducing the risk of cancer, especially prostate cancer. Lycopenes are better absorbed in cooked form than raw. A tomato-based recipe containing fat helps the body absorb lycopenes.
Orange and yellow colored produce may contain beta-carotene or Zeaxanthin. Beta-carotene is found in foods like sweet potatoes, carrots and pumpkins. Beta-carotene is converted to vitamin A and helps promote healthy skin, eyes and mucous membranes. Zeaxanthin is found in corn and is linked with healthy eyes and the prevention of macular degeneration, a leading cause of blindness. Some green-colored vegetables like spinach contain the chemical lutein which may reduce risk of cataracts and macular degeneration. Other phytochemicals in green cruciferous vegetables like broccoli, cauliflower, cabbage and brussel sprouts help fight against breast cancer, prostate cancer and stomach cancer. White-colored produce like onions and garlic contain phytochemicals which may protect us from heart disease. Taste the rainbow of produce colors. Buy fresh fruits and vegetables in season. To preserve nutrients in cooked vegetables, steam, microwave or cook them in a small amount of water. Boiling for a prolonged time can break down phytochemicals and lead to a loss of nutrients. Serve them quickly to avoid standing time and nutrient loss.
Nutraceuticals and Phytochemicals in Plants Can Fight Cancer
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