We all know that we should be eating more fruits and vegetables. From the first time we made a yucky face at spinach on our dinner plate as kids we have had people telling us to eat something because it is good for us. Such sage advice may have first come from mom and dad but as we get older that little voice inside of us gets louder and wiser until one day our sub-conscious practically demands we mix in a little salad with our constant stuffing of fast foods, pizza, and red meat.
Then, inevitably, it is our doctor who sits us down and tells us it is no longer an option…we have to start eating better. OK…fine. But what does that mean exactly, and why have people been trying to shove fruits and vegetables down our throats since birth? We get it…eat more fruits and vegetables. But why, exactly? What do they do that is so good for us?
Well first of all fruits and vegetables are packed with vitamins and fiber. That is pretty well-known but there are other specific benefits that vary depending upon the specific fruit or vegetable you are eating. What is particularly interesting is that these benefits can be categorized by the color of the fruit or vegetable.
Phytonutrients (also called phytochemicals) are chemical compounds that occur naturally in plants and are responsible for giving fruits and vegetables their bright colors. When we eat fruits and vegetables we take in these phytonutrients and research suggests they provide us with powerful, color-coded protections.
For example:
Reds such as tomatoes and watermelon have lycopene, phytoene, phytofluene, and Vitamin E. Clinical studies suggest that lycopene is an antioxidant and has cancer-fighting properties. Beets and raspberries have anthocyanins which may lower blood pressure and improve circulation.
Greens such as broccoli, spinach, honeydew melon and leaf lettuce varieties have lutein, which may help with vision and reduce the risk of macular degeneration, cataracts, and colon cancer. Cabbage, kale, and chard have glucosinolates which research suggests reduce the risk of breast, prostate, and stomach cancers.
Orange/Yellow colored fruits and vegetables, such as apricots, carrots, mangos, and squash have beta-carotene which may reduce heart disease and cancer risk as well as increase protections against infection. Citrus fruits such as oranges, grapefruits, lemons and tangerines have bioflavonoids which, along with the vitamin C in those fruits, may reduce cancer and heart-risk and help promote healthy skin, teeth and bones.
Purples such as blackberries and blueberries, in addition to showing evidence of being cancer and heart disease fighters, also seem to reduce the effects of age-related memory loss. Eggplants, plums, prunes and raisins have phenolics which may slow the effects of aging.
The previous is just a sampling of the many potential benefits of eating by color. I encourage you to research phytochemicals and “Eating by Color” charts to get a more comprehensive list of fruits and vegetables and the benefits you may gain from their respective phytochemicals.
As is the case most of the time it turns out mom and dad were right. They may not have known why they were right, but then again…did they ever need a good reason? At least in this case, with a little more knowledge, you finally do have good reasons to add more fruits and vegetables to your diet.
As an organic specialist, I would like to hear:
- In your research of phytochemicals what did you learn?
- Did you find new and exciting fruits and vegetables that we have not listed?
- Have you made any colorful and nutritious dishes with ingredients listed above?
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Author: Carlos Collier, Location Director, Door to Door Organics
