- by Nancy Jones
Celebrate the Fourth of July with color by including nutrient-rich fruits and vegetables. You probably do not associate the terms lycopene, allium and anthocyanins with the all-American red, white and blue colors, but once you learn of the health benefits of these disease-fighting substances found in foods, you will want to include these colorful additions to your holiday menu.
Phytochemicals, or phytonutrients, are compounds found in fruits, vegetables, beans and whole grains that promote good health by slowing the aging process or reducing the risk for many diseases. Phytochemicals provide the color, aroma, and flavor that give these foods so much appeal.
Researchers are continually investigating how phytochemicals protect against some cancers, heart disease, stroke, high blood pressure, cataracts, osteoporosis, urinary tract infections, and other chronic health conditions.
Reds. When you include deep reds or bright pinks to your daily food choices, you are adding lycopene, from the phytochemical family of carotenoids. Lycopene serves as an antioxidant and is found in tomatoes, red peppers, red and pink grapefruit, watermelon, papaya and guava. Associated with a reduced risk for many cancers and protection against heart disease, lycopene research continues on other potential health benefits. Tomato- based products have the most concentrated source of lycopene. Cooked tomato sauces are associated with greater health benefits, compared to uncooked, because the heating process makes all carotenoids (including lycopene) more easily absorbed by the body.
Whites. Onions are only one member of the allium family of vegetables. Garlic, chives, scallions, leeks, and shallots are also alliums. This phytochemical is currently being studied for lowering cholesterol and blood pressure and to increase the body's ability to fight infections, while offering cancer-fighting benefits.
Cauliflower comes from the same family as broccoli and Brussel sprouts with possible cancer-fighting compounds.
Blues and purples. This colorful group adds flavonoids, phytochemicals and antioxidants. Anthocyanins are pigments responsible for the blue color in blueberries, blackberries, eggplant, grapes, purple cabbage and plums. This phytochemical is being studied for their role in cancer prevention.
Both grapes and grape juice are rich sources of resveratrol, a specific type of natural plant chemical that belongs to a much larger group of plant chemicals called polyphenols. The skin of the grape contains the most resveratrol, and red and purple grapes contain significantly more resveratrol than green grapes. Grape jam and raisins contain much smaller amounts of this phytochemical. Scientists believe that polyphenols in general and resveratrol, in particular, possess potent antioxidant and anti-inflammatory properties.
Scientists are learning more about phytochemicals that exist in all plant-based foods every day. Eating a wide variety of vegetables, fruits, whole grains and beans is more important than concentrating on particular foods in order to benefit from the thousands of phytochemicals found in nature.
Celebrate health this Fourth of July with the patriotic colors and take advantage of the abundance of delicious disease-fighting compounds found in a variety of seasonal, local produce all summer long.
