Be Well with Samantha Steele

Choosing Colors for Health and Overall Appeal

By Samantha Steele

Be Well

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 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 phytochemical 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-

aging free radicals that seems to protect against cancer, most notably prostate cancer, as well as heart and lung disease. Red fruits and vegetables also contain certain flavonoids, which may reduce inflammation and have antioxidant properties. Many red fruits are high in vitamin C and folate and are also a good source of tannins, which prevent bacteria from attaching to cells.

Red foods with the most concentration of beneficial substances include: tomatoes, cherries, beets, watermelon, red grapes, red peppers, red onions, red apples, red cabbage, cranberries, pomegranates, radishes, strawberries, cranberries, raspberries, rhubarb, strawberries, and guava.

ORANGE & YELLOW

Orange/yellow fruits and vegetables derive their coloring from the natural plant pigments (phytochemicals) called carotenoids. Beta-cryptoxanthin, beta-carotene, and alpha-carotene are all orange-hued carotenoids, which can be converted in the body to vitamin A.

Carotenoids are integral for vision and immune function, as well as skin and bone health. Carotenoids also support intracellular communication and may help prevent heart disease. Scientists have reported that carotenoid-rich foods not only can reduce the risk of heart disease, but can reduce the risk of cancer, especially in the lungs, esophagus, and stomach, and can improve immune system function overall.

According to the National Center for Biotechnology Information, “Dietary carotenoids are thought to provide health benefits in decreasing the risk of disease, particularly certain cancers and eye disease... Furthermore, lutein and zeaxanthin may be protective in eye disease because they absorb damaging blue light that enters the eye.”

Orange and yellow fruits are also often an excellent source of vitamin C, omega-3 fatty acids, and folate, which is essential for brain development and health.

Orange/Yellow foods with the most concentration of beneficial substances include: carrots, pumpkins, sweet potatoes, butternut squash, acorn squash, yellow peppers, mango, apricots, persimmons, peaches, and leafy herbs and vegetables.

WHITE & BROWN

White fruits and vegetables derive their color from the phytochemicals called anthoxanthins. The onion family contains allicin, which has anti-tumor properties and which may also help lower cholesterol and blood pressure, as well as reduce the risk of stomach cancer and heart disease. Other foods in this group contain antioxidant flavonoids like quercetin and kaempferol. Some members of the white group, such as bananas and potatoes, are also a good source of potassium, which is important for the healthy functioning of our heart, kidneys and other vital organs.

White/Brown foods with the most concentration of beneficial substances include: bananas, cauliflower, garlic, onions, ginger, jicama, mushrooms, onions, parsnips, potatoes, turnips, cauliflower, leeks, parsnips, and daikon radish.

My overall recommendation is to include a wide variety of colors, depth of color, and different types of plants within each color group. When you hit the farmers’ market or grocery, let your eye draw you in to the most richly colored, fresh vegetables and fruits you can find, and include them in your daily meal preparation.

References: https://www.longdom.org/proceedings/health-benefitsof-anthocyanins https://www.ncbi.nlm.nih.gov › articles › PMC4002831 https://pubmed.ncbi.nlm.nih.gov/12134711/ https://uvitals.com/sulforaphane/ Samantha Steele is a nutritionist, food scientist and herbalist who loves spending time outside foraging for wild foods while appreciating the abundance of God’s creation. Samantha can be contacted at cmlmag3@gmail.com. The views are those of the author and should not be considered medical advice. Please consult your personal physician or healthcare professional before making changes to any treatments, regimens or diets.

THE FARMSTEAD MARKET

at trosly Farm

Eggs, Produce, Meats, Breads, Chocolates, Flour, Grits & Pantry Items, Honey, Coffee, Tea, Soap, Candles & More! Open Thurs-Sat, 10am until 4pm 95 Peter Harding Lane, Elk Park, NC 28622 www.TroslyFarm.com 828.733.4938 ...where everyday is a

Farmer’s Market!

fresh produce locally baked goods moravian pies • quiches boiled peanuts • pickles Fresh Seafood • Local Meat Jams • honey • cheese & crackers artisan crafts & unique gifts Open Daily 10am-6pm Yummy Weekly Specials 828.963.8254 Hwy 105 South, Foscoe NC

owned & operated by LETT-US PRODUCE

Wholesale Supplier of Fine Produce Est. 1993 • Boone NC 828.963.7254

Spices - Seasonings - Teas - Infused Salts and Sugars - Gourmet Gifts

The Spice and Tea Exchange

Downtown Blowing Rock Downtown West Jefferson 828-372-7070 336-846-8327

Fresh Produce, Raw Honey, Jams and jellies, and much more.

OPEN 7 DAYS A WEEK May-November 3979 Mitchell Ave, Linville NC

Our 6th generation family farm makes farm- fresh cheese on site from our own happy dairy cows. Our farm store also offers other local goods!

828-756-8166 Fri-Sat, 10am-6pm, year-round 19456 US 221 North (.5 miles south of Linville Caverns) Marion, NC 28752

Photo courtesy of Avery County Chamber of Commerce Visiting the Farmers’ Market is a Trip to Bountiful

By Julie Farthing

There is nothing quite like summer in the High Country. Locals emerge from cold weather doldrums, ready for warm sunshine and outdoor festivities. Tourists flock to the mountains for their lush, green beauty and refreshing breezes.

There is one destination where both tourists and locals alike gather to enjoy everything the land and culture have to offer, and that’s the farmers’ market. While wonderful farmers’ markets can be found all over the region, the granddaddy of them all is the Watauga County Farmers’ Market, where a virtual garden blooms every Saturday in the heart of Boone. Known as “Boone’s Town Square since 1974,” the Watauga County Farmers’ Market (WCFM) on Horn in the West Drive began when the new farm-to-table concept was simply called “dinner.” The loss of farmlands to residential and commercial sprawl has changed forever how most of us live and eat. But you can reverse that trend with a visit to the market. Here you can bring ‘fresh’ back to your family’s kitchen table. At the market, you get to wander around brightly colored tents and tables loaded with local veggies and fruits freshly harvested; you also get to meet the farmers who rise early to tend to crops, check on the beehives, feed the livestock, and weed flower beds. Keeping trucks that carry produce picked hundreds of miles away off the highways helps the environment and keeps money in local economies. The aromas of fresh coffee and baked goods, the sounds of live music, and the tastes of sampled meats fresh off the grill, have made the market the hippest place to meet and mingle with your neighbors! It’s also empowering to know where your food comes from and to have the opportunity to ask questions about the goods brimming in your basket.

Sustainable shoppers understand and expect to find produce that’s in season. Unless grown in commercial tunnels, or greenhouses, you won’t find the best butternut squash in spring, or ramps in autumn. The cycle of seasons creates an appreciation of fresh food and learning to eat accordingly.

In addition to local produce and meats, you will also find the area’s finest local jams, jellies, salsas, honey, eggs, breads and pastries. And don’t forget fresh herbs, fresh-cut and dried flowers, wreaths and handmade soaps. For gifts, you’ll find farm-based crafts including wool, birdhouses, jewelry, pottery, baskets, handcrafted yard art and garden furniture, all offered by our skilled local crafters. Craft vendors at the WCFM are selected by a jury and must be a home or cottage type industry using a personal type of technology rather than an industrial method of production. To be considered “handcrafted,” the item must show evidence of manual skills obtainable only through a significant period of experience and dedication.

To ensure healthy produce and meats are available to the entire community, WCFM is again in partnership with Blue Ridge Women in Agriculture, offering the Double Bucks program for SNAP recipients, a supplemental food program. This program will double the amount of fresh local foods that participants take home. Individuals, families, farmers, and the community will all benefit by making these quality foods more affordable, which in turn enables and encourages families to make healthier food choices.

Don’t miss out on the mountain morning gathering each Saturday in Boone. Come by for a cup of joe, partake of some yummy baked goods, listen to live music, and get to know your farmers. Arrive early for the best parking, and bring your baskets and boxes!

The market is open each Saturday from May until October and is located in the Horn in the West Parking lot. Hours are 8 a.m. - 12 p.m. Don’t forget to check out the many markets in other communities and counties in our beautiful mountains!

Regional Farmers’ Markets

Abingdon, VA Farmers Market

Saturdays 8 a.m. - 1 p.m. April – October Tuesdays 3 – 6 p.m. April - September The corner of Remsburg Dr. and Cummings St. in downtown Abingdon

Ashe County Farmers’ Market

Saturdays 8 a.m. - 1 p.m. May 1 – late October 108 Backstreet, West Jefferson, NC

Avery County Farmers’ Market

Thursdays 4 - 6:30 p.m. Historic Banner Elk School Parking Lot 185 Azalea Circle, Banner Elk, NC

Watauga County Farmers’ Market

Saturdays 8 a.m. – Noon May through November 591 Horn in the West Dr, Boone

King Street Farmers’ Market

Tuesdays 4 - 7 p.m. May - October Poplar Grove Connector, Boone, NC

Blowing Rock Farmers’ Market

Thursdays 3 - 6 p.m. May 20 - September 30 132 Park Ave., Downtown Blowing Rock, NC

Johnson County Farmers’ Market

Saturdays 9 a.m. to Noon May 1 through October Ralph Stout Park Mountain City Mountain City, TN

Wilkes County Farmers’ Market

Saturdays 7:30 a.m. - Noon, Tuesdays 3:30 - 5:30 p.m. April - September Yadkin Valley Marketplace in downtown N. Wilkesboro

Morganton Farmers’ Markets

Saturdays 8 a.m. - Noon May 1 - October 30 300 Beach St., Morganton Wednesday Mini Market, Times TBD May 5 - October 27 111 North Green St. Morganton

Please note that while these markets will be open this summer, the hours, locations and capacity may change. Patrons need to check with each market prior to scheduling a trip.

INTELLIGENT CHOICES FOR THE COMMON CRAVING

Lunch: 11 AM to 3 PM. | Dinner: 5 PM to 10 PM. Sunday Brunch: 11 AM to 3 PM. 143 Wonderland Trail, Blowing Rock, NC 28605 bistroroca.com / 828-295-4008

AFTER ALL, LIFE IS SHORT AND TIME REALLY DOES FLY

Gideon Ridge Inn

10 wonderfully comfortable bedrooms with evening turndown service Serving Dinner Tuesday - Saturday from 5:30pm - 8pm Reservations Required Dining & Cocktails Alfresco and the view...

202 Gideon Ridge Road, Blowing Rock, NC 28605 gideonridge.com / 828-295-3644

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BISON

HANGING TENDERLOIN

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3005 SHULLS MILL ROAD BETWEEN BOONE & BLOWING ROCK | (828) 963-7400 | RESERVATIONS REQUIRED