The Color of Health
Health has a color and it's not the shade of your complexion or the rainbow of pharmaceuticals. It's the color of the fruits and vegetables on your plate. The deeper the color, the healthier it is. The intense bluish purple of blueberries, the rich green of kale, the earthy crimson of beets and the fiery orange of, well, oranges are all indicators of high levels of phytochemicals that are vital to good health. While color isn't the only indicator of phytochemicals, it certainly is a simple guide.Plants create phytochemicals to protect themselves from the damage caused by their own photosynthesis, from pests and from UV radiation. This damage is similar to that done to our own bodies by free radicals — a by-product generated through the essential interaction of oxygen with our cells. Because this damage is oxidative — caused by reactions with oxygen — the phytochemicals in plants that protect us from free radicals are called antioxidants.
Antioxidants are like a miniature anti-missile defense system, intercepting and harmlessly reacting with free radicals before they can do us harm. Plants have developed thousands of kinds of antioxidants to protect themselves from specific threats to their own health and so there is no single antioxidant that will protect us from the many types of free radicals that are generated throughout the body. That's why it's important to eat a wide variety of fruit and vegetables and — because their efficacy is short-lived — to eat them often. In fact, eating several different kinds of vegetables or fruits at the same time, such as in a salad, creates a synergy that enhances the antioxidant benefit.
For decades, the emphasis was on an adequate diet — the minimal amount of protein, minerals, vitamins, calories and fats needed to get you through the days of your life. Meat, with its high levels of protein and energy, took pride of place on the table and vegetables and fruits were relegated to supporting roles.
Today we know that what we eat influences our health over time and so science is interested in what is the best diet for maintaining health through all the stages of life. It turns out that antioxidants in ordinary vegetables and fruit, which were not considered essential for an adequate diet, are an important part of an optimal diet. Their effect on our long-term health is cumulative, helping to protects us from the ravages of time and our own metabolism.
What kinds of things to antioxidants do? In short, antioxidants may protect against chronic diseases. Studies show that a higher intake of antioxidants can:
- Keep the immune system healthy
- Support healthy blood sugar levels
- Protect against oxidation reactions thought to be responsible for aging
- Keep the brain functioning optimally
- Promote healthy inflammatory reactions
- Support heart health
Here is a list of foods with impressive levels of antioxidants:
Fruits and vegetables
- Berries
- Cherries
- Pomegranates
- Plums
- Grapes
- Apples
- Beets
- Tomatoes
- Mangos
- Figs
- Persimmons
- Winter squash, sweet potatoes, carrots
- Eggplant
- Onions, garlic, leeks, shallots
- Citrus, including the peel
- Broccoli, cauliflower, cabbage
- Spinach, kale, collards
- Mushrooms
Beans (legumes)
- black beans
- pinto beans
- kidney beans
- black lentils
Grains
- blue corn
- purple rice
- red quinoa
Unrefined oils
- olive oil
- red palm oil
- sesame oil
Herbs and Spices
- turmeric
- ginger
- cinnamon
- cloves
- rosemary
- oregano
- thyme
- mint
- cardamom
- chili
- fennel greens
- lemon balm
- hibiscus
Wine vinegars
Honey
Beverages
- herbal and green tea
- fruit juices
- wine
Chocolate
Wild Salmon
Nuts
- walnuts
- pecans
- chestnuts
Maximizing your antioxidant intake
- Keep some fresh herbs on hand (or grow them yourself) and use wherever possible: fresh herbs in salads, mint in yogurt, chopped cilantro in soups, a couple leaves of basil or oregano on a sandwich. As well as adding special flavor, this is one of the simplest ways to increase the antioxidant content of your diet.
- Season your foods with dried herbs and spices. Remember that a small teaspoon of flavor also adds nutritional benefits. Experiment and have fun! And what could be easier?
- Fruits and vegetables do not have to be fresh in order to obtain the benefits from their antioxidants: dried and frozen fruits and veggies, fruit and vegetable juices, and fruit jams all count. These options also give you the benefits of certain fruits and veggies all year round.
- Some antioxidants actually increase in potency when cooked for extended periods of time. These include the lycopene found in tomatoes and beta carotene in carrots and winter squash. Imagine the scent of tomato sauce simmered for hours on a stovetop or the vibrant color of baked winter squash.
- If edible, eat the peels of organic fruit, such as apples, which often contain high quantities of antioxidants.
- Ripe fruits — in particular berries — contain higher quantities of antioxidants than fruits that are not ripe. Again, follow your taste buds to choose foods highest in antioxidants.
- Buy or make your own pesto. Basil pesto is a traditional favorite, but also try cilantro, parsley, arugula, mint or mixtures of the above. Use as a spread for bread, on sandwiches or on pasta.
- Experiment with salsas and sauces. Think spicy and colorful-tomato salsa, mango salsa and chili sauce all pack an antioxidant punch and is perfect for snacking. In general, turn to spicy, ethnic foods for added antioxidant benefit.
- Use honey as a sweetener. Studies have shown that people who eat honey on a daily basis have increased levels of antioxidants in the body. Antioxidant activity of honey is variable, dependent on flower source, In general, look for color. Darker varieties, like buckwheat honey, contain more antioxidants.
- Drink herbal tea. Warm or iced, herbal teas are a pleasurable way to add to your daily antioxidant intake. For an added antioxidant bonus, add a little honey or a splash of juice. A reminder to not overlook the health benefits of non-caloric beverages.
- At restaurants, order the most colorful plate possible. Here is your chance to taste and see how an expert mixes colors and flavors. Use these ideas for examples in your own home. If you feel comfortable, eat the garnish
