GREEN NUTRITION

There is more to plant food than carbohydrates,proteins,vitamins,minerals or fibre.

There is more to plant food than carbohydrates,proteins,vitamins,minerals or fibre. It also has phytochemicals,which help plants repel pests,insects and microbes. It is estimated that more than 100 different phytochemicals may be present in one serving of vegetables.
In human bodies,these chemicals act as antioxidants,reacting with free radicals that can damage our cells. People who consume large amounts of vegetables,fruits and whole grain products are less likely to develop heart disease,cancer,type 2 diabetes and eye disease.

Phytochemicals also appear to kill cancer cells as they arise in the body and particularly help prevent cancer in cells that line the lungs,bladder,cervix,mouth,larynx,throat,esophagus,stomach,pancreas,colon and rectum. Studies show that some phytochemicals help preserve memory and prevent ageing-related vision problems like macular degeneration. Phytochemicals have been grouped based on functions and sources:

FLAVANOIDS: Found in red grapes,berries,onions,hot peppers,kale,broccoli,spinach,chocolate,red wine and tea,they enhance the effects of vitamin C and act against liver toxins,tumors,viruses and other microbes,allergies and inflammation. They protect our blood vessels,especially the tiny capillaries that carry oxygen and nutrients to our cells and slow down the development of cataracts in diabetics.

Story continues below this ad

PHYTO-ESTROGENS: They are present in fennel (saunf),licorice (mulathi),dong quai (angelica),black cohosh,soya foods,legumes,chick-peas (channa),moong beans,rajma and flax seeds.
Soyabeans and dried beans have at least three different phytochemicals that suppress the production of enzymes in cancer cells. They help maintain a healthy immune system and brain,and protect bone health and heart health. They are also good for the health of menopausal women. Evidence is emerging that dietary phyto-estrogens play a beneficial role in obesity and diabetes.

PHYTOSTEROLS: Their highest concentrations are in unrefined plant oils,including vegetable,nut and olive oils. Nuts,seeds,whole grains and legumes are also good dietary sources. They help lower cholesterol levels,have anti-cancer,anti-inflammatory and anti-oxidation properties.

CAROTENOIDS: These are natural pigments that give bright colors to carrots and other yellow,orange and red vegetables. ß-carotene and other carotenoids have powerful antioxidant properties. Research (though inconsistent) shows links between high intakes of carotenoid-containing fruits and vegetables and reduced risk of prostate cancer,breast cancer,head and neck cancers,cardiovascular disease and macular degeneration.

PLANT SULPHUR COMPOUNDS: Found in garlic,onions and leeks,they protect against cancer and may influence plasma cholesterol and atherosclerosis.
The list of phytochemicals is growing and a new category called functional foods has evolved. Japan has been regulating this under Foshu (Foods for Special Health Uses) status,to encourage manufacturers to increase products in this category.