Cathy’s Wealth of Health: Staying Healthy with a Rainbow of Foods
By Cathy McNease, Herbalist
I know of no better food advice for a long healthy life than to strive towards eating a rainbow of fruits and vegetables every day. Each color provides a power pack of nutrients to stave off chronic diseases and promote vitality. The USDA recently provided a new icon to represent a healthy diet, thanks to the work of Michelle Obama in attempting to raise food consciousness and tackle the childhood obesity epidemic. The image is a plate with ½ being devoted to fruits and vegetables, ¼ for proteins (lean meats, beans, eggs) and ¼ for grains (with the suggestion that at least ½ of the grains are whole grains). Off to the side is a small circle representing reduced fat dairy products (a glass of low fat milk or a container of yogurt). The brilliance is in its simplicity. Whether you are a child or a senior, you can understand the guidance. (Go to www.choosemyplate.gov for more dietary guidelines.) Most of us, even the healthiest of eaters, need to eat more fruits and vegetables. Reminding yourself of the rainbow helps move you towards that goal.
RED fruits and vegetables are colored by plant pigments called lycopene (in tomatoes, watermelon, pink grapefruit) or anthocyanins (in strawberries, cherries, raspberries, red grapes). Red foods protect our hearts, improve brain function, reduce the risk of osteoporosis and diabetes, and lower the risk of several cancers, most notably prostate cancer. In a study of men age 40 and older, those who consumed more than 10 servings of tomato products per week had two-thirds the risk of developing prostate cancer compared to those who ate less than 1.5 servings weekly. Lycopene in tomato paste is four times more bioavailable than that in fresh tomatoes, so ketchup counts.
ORANGE and YELLOW fruits and vegetables are colored by plant pigments called carotenoids. Studies show that these can help reduce the risk of cancer, heart disease and can improve immune system function. One study found that people who ate a diet rich in carotenoids were 43% less likely to develop age-related macular degeneration, an eye disorder common in the elderly, which can lead to blindness. Beta-carotene in sweet potatoes, pumpkins, winter squash, persimmons, papaya, peaches, and carrots, is converted to vitamin A which promotes healthy mucus membranes, protects the skin from UV radiation, helps prevent cataracts and exhibits anti-aging effects. Orange and yellow foods are also rich in vitamin C.
YELLOW and GREEN fruits and vegetables contain another group of carotenoids: lutein, zeaxanthin and xanthophylls. These are also important in preventing macular degeneration. You may choose spinach, broccoli, green beans, cabbage and corn for these nutrients.
GREEN fruits and vegetables are rich in folic acid and chlorophyll. Folic acid protects us from cancer, high levels of LDL (the bad cholesterol), regulates digestion and improves immune system function. All green foods also contain chlorophyll, nature’s blood builder and detoxifier. The chlorophyll molecule and hemoglobin molecule (part of our blood) are almost identical in structure, except that magnesium is in the center of the chlorophyll while iron centers the hemoglobin. Thus, eating green foods is a very easy conversion for our bodies to make blood. In addition to all the leafy green vegetables, zucchini, peas and seaweeds, there are also a few green fruits: avocados, grapes, kiwis, limes and green apples.
BLUE and PURPLE foods contain a pigment called anthocyanins, the same pigment in some red foods. Grapes, eggplant, plums, blueberries, red cabbage, and beets are examples. This nutrient benefits the cardiovascular system, lowering cholesterol, helping maintain flexibility of blood vessels and supporting blood flow to the eyes and the nervous system. This may contribute to better visual acuity and reduction of glaucoma, as well as a reduced risk of cancer, stroke and heart disease. Reservatrol is another nutrient found primarily in the skin of grapes that may thwart a host of age related disorders including Alzheimer’s disease. It has been shown to break down the plaque deposits that are so damaging to the brain. There are many studies showing a strong link between eating blueberries and improved memory and healthy aging.
WHITE fruits and vegetables contain allicin, known to lower LDL (bad cholesterol) as well as blood pressure, and boost the immune system by stimulating natural killer B and T cells, the major regulators of the immune system defense. Examples are potatoes, onions, mushrooms, turnips, bananas, white peaches, and pears. These white foods also help reduce the risk of stomach cancer and heart disease. Bananas and potatoes are good sources of the mineral potassium. We should all be eating at least 5 fist size portions of multi-colored fruits and vegetables every day. People who eat generous amounts of fruits and vegetables as part of a healthy diet are likely to reduce their risk of many chronic diseases. Did you eat your rainbow today? For more information and research: www.fruitsandveggiesmatter.gov
ewg@ewg.org (list of dirty dozen and clean 15 shopper’s guide to pesticides in produce)
www.fruitsandveggiesmorematters.org
Cathy McNease is a nationally certified herbalist with a Diplomate in Chinese Herbology from the NCCAOM, a B.S. in Biology and Psychology from Western Michigan University and two Master Herbalist certificates from Emerson College of Herbology in Canada and East-West Course of Herbology in Santa Cruz.