Add Color, Variety to Boost Phytonutrients in Your Diet
SIOUX FALLS, S.D. (May 1, 2008) - This spring add a little color to your life - especially when it comes to your diet. Eating a colorful variety of plant-based foods such as fruits, vegetables, nuts, seeds, grains, beans and legumes will ensure you get a variety of phytonutrients, said Janine Albers, R.D., L.N., Avera/Hy-Vee dietitian in Sioux Falls.
As opposed to essential nutrients such as vitamins and minerals, phytonutrients are natural plant compounds which researchers believe have benefits for human health such as prevention against cancer, heart disease and age-related diseases such as macular degeneration.
"Particular types of phytonutrients are found in various plant foods. That's why it's good to include a variety of colors," Albers said. Just a few examples…
- Dark green leafy vegetables such as kale, spinach, or romaine lettuce contain lutein, which may have benefits for preventing macular degeneration and blindness that this disease can cause.
- Dark purple and red fruits like pomegranates, red and purple grapes, raspberries, blackberries and strawberries contain anthocyanins, which are powerful antioxidants which may protect cells from damage and protect against heart disease and cancer. In fact, U.S. Department of Agriculture research has shown that blackberries have the highest antioxidant capacity of any fruit.
- Onions, shallots, leeks contain another set of phytonutrients known as allylic sulfides that may be beneficial in preventing cancer and reducing blood cholesterol levels.
- Whole grains and flaxseed contain lignans which may be beneficial in cancer prevention; and dried beans, whole grains and soy contain saponins which may lower cholesterol and prevent cancer cells from multiplying.
- Black and green tea and dark chocolate are good sources of polyphenols, antioxidants which may protect the body against free radicals that cause damage to cells, and also have heart health benefits.
Phytonutrients seem to work in different but beneficial ways. Current research is looking at how these compounds may protect cells from damage, inhibit the development or slow growth of cancer tumors, prevent cancer cells from dividing or remove cancer-causing compounds from the body. Phytonutrients may reduce the risk of heart disease by decreasing the ability of the LDL cholesterol ("bad" cholesterol) to build up fatty plague on artery walls. They also may protect against blood clot formation that could lead to heart attack or stroke, lower blood pressure and enhance immunity.
Including the whole food, or as much as possible, adds to your phytonutrient intake. An orange has up to 170 different phytonutrients. The whole orange has more than juice. When you peel an orange, leave some of the white peel interior, which may have cancer prevention properties. And when you grate orange zest from the exterior peel, you're adding even more phytonutrients to your recipes, Albers said. Leave the peel on fruits such as apples or pears.
The same is true with whole grains. "In the refining process, the germ part is removed - as well as a big powerhouse of nutrients," Albers said. The bran, rich in fiber, is the outer layer of the grain. The endosperm is the carbohydrate source, and the germ is packed with most of the phytonutrients, vitamins and minerals. "That's why we recommend people eat at least three whole grain servings a day," Albers added.
You can substitute up to half whole wheat flour for white flour in recipes for breads, muffins and even cookies. Try substituting whole grain pasta for the typical refined version. Start with using half regular pasta and half whole grain pasta, and eventually switch over to all whole grain pasta, Albers suggested.
Experiment with different products, such as quinoa, a high-protein grain that can be added to salads or soup. Instead of white rice, try a mix of wild rice or brown rice, which has a nuttier flavor. "Look for items which list the whole grain as the first ingredient," Albers said.
Strive for variety, Albers suggested. "If you eat just one type of fruit or vegetable, you miss out on the full array of phytonutrients." Even herbs and spices add phytonutrients.
Interest in phytonutrients has been growing since the early 1990s, when research by the National Cancer Institute found that plants are more complex than ever before thought. Numerous studies have linked phytonutrients with health benefits, and research continues today. "Evidence is growing that phytonutrients in plant foods may help reduce the risk of certain diseases, giving us more reason than ever to include a variety of fruits, vegetables and whole grains in our diets," Albers said.
