Today's entry begins a regular column for the Altan Alma blog, and todays article is the first in a series which will examine the varied and numerous phytochemicals or phytonutrients found in our every day food. Phyto is another word for plant and a single food item we may consume contains as many as 217 of these plant nutrients. This information marks the newest research into food nutrition. We know how to get the vitamins and minerals in our diet which lead to abundant health, and now we are learning more and more about the fascinating world of beneficial chemicals in fruits and vegetables. In this research it has been discovered that in eating a colorful diet we receive the bounty of what nature has to offer us. It is the pigments themselves in our plant food which offer an amazing amount of protection and vitality for the body. And, the fruits and vegetables that we eat also use these chemicals to nourish and protect themselves while they are growing. Plants use their phytonutrients in a very similar way that our bodies do!
The way all this works is in a simple and visible code. It's all about the rainbow of color in the fruit and vegetables on our dinner table. We can learn which plants offer the most protection and health. Eating can become a more engaging and interesting affair when we understand what these gifts in our produce are about.
The pigments in our food fall into two main categories: the carotenoids and the anthocyanins. The carotenoids include the yellow, orange and red end of the color spectrum. Corn, carrots, yams, tomatoes, red bell peppers, and leafy green vegetables all contain carotenoids. The chlorophyll in greens masks the yellow of the carotenoids, which are just below the surface. The second group of plants contain anthocyanins. These plants are deep blue, purple, magenta and crimson. You will find a hefty dose of anthocyanins in blueberries, blackberries, elderberries, plums, grapes, cherries, purple cabbage, beets and eggplant.
The family of carotenoids are most specifically beneficial to the eyes, skin and lungs. Carotenoids are oil soluble, so, it is best to include some type of oil with them to absorb their goodness. The carotenoids are antioxidant, but, not to the extent of the anthocyanin group. The blue and purple end of the color palate is much richer in antioxidant activity as well as being very anticancer. Heart health is also a contribution of the anthocyanin group through a substance known as resveratrol.
In next week's column, I will continue this discussion, going into more detail with specific plant foods. If you would like to do some research on your own, you can refer to the book "The Color Code A Revolutionary Eating Plan for Optimum Health." It is written by James A. Joseph, Daniel A. Nadeau and Anne Underwood. I have used this book as my resource. My personal experience is 30 years of committed exploration and use of natural foods and specifically adding fresh vegetables and fruit as a major part of my diet. I hope you enjoy the column!
Claire Meadows, Altan Alma employee
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