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Art on a Plate with Lynda Stretton
Art on a PLATE
Ever heard of eating a rainbow? It isn’t just about making your plate look pretty, it could actually help you live longer too.
You see, fruits and vegetables contain compounds called phytonutrients, which give plants their rich colours, flavours and aromas. These phytonutrients help to protect plants from threats in their natural environment such as bugs and excessive sun. But it doesn’t stop there, these phytonutrients can also protect us from chronic diseases including cancer and heart disease, with organic options having greater effects because when a plant doesn’t have to protect itself (hello pesticides) it simply creates more phytonutrients!
Each colour has different benefits, so ideally we want to include a mixture each day. Think about creating a colour chart on your fridge and tick off every time you have a different colour. Here’s some of my favourites:
Red are rich in the carotenoid lycopene, a potent antioxidant that may protect against heart disease, lung disease and prostate cancer. Think tomatoes, cherries, apples, watermelon, red grapes, beetroot and red peppers. Lycopene is more easily absorbed when it is cooked, so try making your own homemade tomato sauce. Quercetin, found in red onions and apples has also been shown to reduce risk of asthma, some cancers and heart disease.
Blue and Purple have powerful antioxidants called anthocyanins. These are powerful antioxidants, which can protect cells from damage and may prevent the formation of blood clots. Blueberries, blackberries, blackcurrants, eggplant, purple cabbage, plums and figs are great sources. Resveratrol found in purple grapes and red wine is another mighty antioxidant and anti-inflammatory that may help to reduce the risk of heart disease and certain cancers.
Orange and Yellow are high in carotenoids, such as alpha-carotene, beta-carotene and beta-cryptoxanthin which can be converted to vitamin A in the body. This is important for loads of things including supporting skin and eye health. Great sources include carrots, sweet potatoes, butternut squash, pumpkin, yellow peppers, oranges, mango, apricots and cantaloupe melon.
Green foods are rich in cancerblocking chemicals like sulforaphane, isocyanate, and indoles. They are also super important for liver detoxification and preventing everything from hormone imbalances, itchy skin and weight gain. Include three fist sized portions of the Brassica family each day, such as broccoli, Brussels sprouts, cabbage, pak choi and kale, and add in spinach, asparagus and collard greens for plenty of B vitamins, essential for energy and detoxification.
Finally, anthoxanthins create white or cream colours and many of these foods are rich sources of potassium, important for heart and muscle function. Try potatoes, mushrooms, parsnips and bananas. The onion family also contains the potent anticancer and detoxification superhero, allicin. Include onions, leeks, garlic and radishes to supercharge your diet.
Eat seasonal and with skins on for supercharged phytonutrient concentration and aim to get a variety of colours every day. Aim for six to eight portions of vegetables and two portions of fruit to really supercharge your health.
By Lynda Stretton MMedSci Human Nutrition, specialising in women’s health
