Healthy Phytonutrients Abound In High-Fiber Foods

by Brenda Watson
Healthy living begins with choosing the right foods to eat every day. Whether your goal is to change your dietary habits as part of a weight loss program or if you've simply made a choice to eliminate unhealthy foods from your diet, the answer is clear. Begin with nutritious, whole foods that are high in fiber such as fruits, vegetables, legumes and whole grains, and the benefits will follow.

During the past ten years, scientists have made astounding discoveries about vegetarian foods. Such foods contain a remarkable number of natural chemicals that help the human body fight disease and achieve optimal health. Such substances can apparently fight the effects of aging, ease muscle soreness, reduce your risk of developing arthritis, prevent heart disease, and protect the brain against the damage that leads to Alzheimer's disease.

For much of the twentieth century, food scientists focused most of their attention on vitamins--the micronutrients found in foods that are necessary for survival. So important are vitamins to our daily diet that a deficiency of a certain vitamin or vitamins may be life-threatening. In the past when extended travel by boat was necessary, limes were brought along for a vital supply of vitamin C, the lack of which can lead to scurvy (a Vitamin C deficiency) and eventually death.

The power of vitamins has been widely established for decades, but more recently, researchers have discovered thousands of other phytonutrients (nutritional compounds found in plants) that have an incredibly powerful effect on our health. Phytonutrients are found primarily in fruits and vegetables, as well as tea, nuts, whole grains, and legumes, and many have powerful antioxidant properties that have been shown to destroy free radicals.

Free radicals, highly unstable molecules capable of destroying healthy cells, are thought to be involved in causing or complicating some diseases such as heart disease and certain types of cancer. They can be the result of exposure to pollution and other toxins, or they may be produced by the body as it performs its daily metabolic processes. Just as plants use phytonutrients to protect themselves from disease boost their immune response, the human body can do the same. When we eat plants, we gain some of the same benefits in those phytonutrients. This is one reason why researchers believe organic fruits and vegetables are healthier--they are raised without pesticides, and this forces them to produce more of their own protective chemicals.

When we eat organic produce, we reap the benefit of the natural chemicals that plants have originally made for their own protection. For example, the phytonutrients in apples include chemicals called phenolic acids that defend the fruit against viruses, bacteria, and fungi. Included in this group of phenolic acids is a natural antioxidant called quercetin (found just below the peel) that protects apples against disease. According to researchers at Cornell University, consuming quercetin may lower the risk of Alzheimer's disease and Parkinson's disease by defending nerve cells against damage by free radicals. The phytonutrients in apples, however, are just the tip of the iceberg. Below are three of the major groups of phytonutrients, as well as where they are found and the benefits they provide.

*Terpenes. These include the chemicals that give food their colors: beta carotene makes carrots orange, lycopene makes tomatoes red, and zeaxanthin makes spinach green.

*Phenolic acids. These include the antioxidant-rich lignans found in flax seeds, the heart-protecting resveratrol in grape skins, and the antioxidant-rich isoflavones in soy.

*Thioles. This group includes the sulfide compounds found in onions and garlic that help protect the cardiovascular system, and the antioxidant-rich isothiocyantes found in cabbage, cauliflower, and broccoli.

While the above list represents only a small fraction of the phytonutrient family, scientists are uncovering daily new and significant benefits provided by these powerful plant compounds. To reap the potential health benefits phytonutrients, be sure to eat plenty of wholesome, raw foods every day.

A Rainbow of Goodness

Try to eat at least one food from each of the following groups every day to ensure that you that you are getting a wide range of phytonutrients.

Green/yellow: Avocado, spinach, mustard greens, green beans, and collard greens contain lutein and zeaxanthin, pigments that promote eye and heart health.

Orange: Squash, mangos, apricots, carrots, pumpkins, and cantaloupe contain alpha and beta carotenoids, which help prevent disease.

Orange/yellow: Oranges, tangerines, pineapples, and other citrus fruits contain bioflavonoids, which have been shown to promote cardiovascular health.

Red-purple: Grapes, red wine, strawberries, raisins, and cherries contain health-supporting compounds called anthocyanins, ellagic acid, and flavonoids, which support heart health and help prevent arthritis and muscle soreness.

White-green: garlic and onions contain allyl sulfides, which promote healthy arteries.

Red: Tomatoes and watermelon contain lycopene, phytoene, and phytofluene, which help prevent disease. Lycopene, the red pigment that gives tomatoes their distinctive color, is a powerful antioxidant.

Green: Broccoli, cauliflower, Brussels sprouts, cabbage, and bok choy contain glucosinolates, isothiocyanate, and indole-3 carbinol, which help prevent disease.