Slow ageing with colour
published: Wednesday | March 2, 2005
Rosalee Brown, Contributor
EYE APPEAL is very important in eating, and one way to ensure that appeal is with colour. A combination of the right colours in food presentation can really be pleasing to the eye and appetite. Unfortunately, many foods have artificial colours added to create this appeal or their natural colours have been enhanced.
The colours of the pigment of natural, unadulterated plant foods are a powerhouse of plant chemicals and disease-fighting nutrients, which can slow and prevent some degenerative conditions. By their antioxidant properties and other functions, they reduce oxidative stress, block potential molecules from becoming free radicals, and enhance the repair of DNA.
Many studies have shown that our DNA can be damaged, over time, from various substances such as oxygen, chemicals, substances from the food we eat and ageing itself. Damaged DNA leads to diseases and accelerated ageing. We may not be able to significantly extend our years, but we can slow the damage to our internal mechanisms and so, improve the quality of our years.
Different plant nutrients have been shown to prevent inflammation and protect against some diseases because of the thousands of phytonutrients they contain. Many of these are specific to plant foods with particular colours such as the following:
The red group such as tomatoes and watermelon all contain, among other caroteniods, lycopene and anthocyanins. They have benefits for heart health, urinary tract health and the reduction of some cancers. Lycopene is concentrated in the human prostate glands and seems to be protective against prostate cancer. Lycopene is more readily available from cooked tomato products. The red/purple group includes star apple, purple guava, grapes, red apples and strawberries. These also contain the antioxidant anthocyanins which can inhibit blood clot formation and is beneficial in reducing heart diseases. The orange group of plant foods such as carrots, mangoes, pumpkins and sweet potatoes are rich in alpha and beta-carotenes, which are powerful antioxidants for vision and our immune system. The orange and yellow plant foods such as orange, tangerine and papaya are rich in beta-cryptothanxin - a carotenoid, and vitamin C - another powerful antioxidant. Citrus also contains limonene concentrated in the rind which is protective of the lung.
The yellow/green group such as callaloo, mustard, corn and avocado are rich in lutein and zeaxanthin. These caroteniods are concentrated in the lens and retina of the eye and are associated with reducing the risk of cataract and age-related macular degeneration. The green group such as Chinese cabbage, cabbage and broccoli contains sulforaphane, isothiocyanate and indoles, which help the liver produce genes that produce cancer-fighting enzymes. The white/green group includes garlic, escallion, onion and celery. Plants in the onion family contain allicin which has anti-tumour effects. These foods are generally rich in flavoniods including quercetin and kaemferol and other powerful plant chemicals that can fight degenerative diseases.These colours can help in reducing another
degenerative condition called obesity. Obesity leads to many degenerative diseases such as diabetes, high blood pressure, joint diseases, gall bladder disease and some cancers. Colourful plant foods, with their high water content and fibre, are nutritious and can add bulk to the diet, thereby reducing the intake of more calorie-dense processed foods.
The phytochemical power of plant foods seems to be more beneficial when had in the whole foods themselves and not through supplementation, since there are thousands of different nutrients in plants and the synergistic effect is beneficial. Protect and repair your cells and slow degeneration with plant colours.
Rosalee M. Brown is a registered dietician/nutritionist who operates Integrates Nutrition and Health Services, Montego Bay, St. James; email: yourhealth@gleanerjm.com.
