Choosing Colors for Health and Overall Appeal
Be Well By Samantha Steele
What would it be like to live in a colorless world? Can you imagine looking outside, and all you see is black and white? Well many of us “older folks” can imagine that since TV back then was all black and white! Young or old, I think we can all agree that life is far more enjoyable with the vivid colors we enjoy in nature, and that includes our food. A colorful plate of food appeals to both the eye and the palate, but why is it so important to consume naturally colorful foods every day? It turns out that each color we see in the rainbow of colors in our garden and at farmer’s markets represents something very valuable to the health and wellbeing of humankind. BLUE & PURPLE Blue/Purple fruits and veggies derive their color from natural plant pigments, or phytochemicals called anthocyanins. Anthocyanins act as powerful antioxidants that protect cells from damage. According to Suchanda Guha from the All India Institute of Hygiene and Public Health, “Anthocyanins have been reported as having the capacity to lower blood pressure, improve visual acuity, reduce cancer cell proliferation, inhibit tumor formation, prevent diabetes, and lower the risk of Cardiovascular disease. (Anthocyanins) are also reported to have anti-inflammatory and anti-bacterial activity.” Although many lighter blue/lavender fruits and vegetables are also rich in anthocyanins, generally speaking the darker the blue/purple hue, the higher the phytochemical concentration. This higher phytochemical concentration has been
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proven to improve memory function, delay cellular aging, support the nervous system, improve motor skills, lower the risk of cancer, and help prevent bacteria from sticking to cells, such as in the lining of the urinary tract—one reason why unsweetened cranberry juice may be recommended for urinary tract infections. Blue/Purple foods with the most concentration of beneficial substances include: wild blueberries, huckleberries, blackberries, cherries, black elderberries, eggplant, plums, figs, prunes, purple cabbage, juneberries, and purple grapes. GREEN Green fruits and vegetables derive their color from the natural plant pigment that we call chlorophyll, and are rich in cancerblocking compounds like isothiocyanates and indoles. These phytochemicals inhibit the action of cancer-causing compounds called carcinogens. According to renowned biochemist Dr. Rhonda Patrick, the compound sulforaphane, an isothiocyanate which is found in green cruciferous veggies and is highly concentrated in broccoli, especially broccoli sprouts, “is a modern day super compound! It has been shown in studies to reduce gut and brain inflammation, possibly prevent cancer cell growth and even detoxify the body of air pollutants common in metropolitan cities.” Magnesium, which is also highly concentrated in naturally green foods, is very beneficial for the nervous system and stress/sleep related issues. Some green fruits and veggies, such as dark leafy greens, pistachios, and celery, also contain the phy-
tochemical lutein, which is important for eye health. Lutein works with zeaxanthin to help keep eyes healthy, reducing the risk of cataracts and macular degeneration. Other naturally occurring chemicals called “indoles” in broccoli, kale, cabbage and other cruciferous vegetables may help protect against some types of cancer. Many green plant foods are also rich in other isothiocyanates, and according to the US National Library of Medicine, National Institutes of Health, “Many isothiocyanates, both natural and synthetic, display anticarcinogenic (anti-cancer) activity because they reduce activation of carcinogens and increase their detoxification.” Leafy greens such as spinach, kale and broccoli are also excellent sources of folate, a B vitamin that helps reduce risk of birth defects, along with being an excellent source of potassium, carotenoids, omega-3 fatty acids, and vitamin K, the latter being essential for blood clotting, which stops wounds from continuously bleeding so they can heal. Green foods with the most concentration of beneficial substances include: green herbs and leafy vegetables such as spinach, seaweed, kale, collards, turnip greens, bok choy, avocados, asparagus, artichokes, broccoli, brussels sprouts, kiwi fruit, green tea, artichokes, green onions, peas, and green pepper. RED Red fruits and vegetables derive their color from natural plant pigments, or phytochemicals called lycopene and anthocyanins. Lycopene is a powerful antioxidant and is a potent scavenger of gene-dam-
