THE GREAT IMPACT OF SMALL NUTRIENTS
Your mother may or may not have understood the science behind the age-old adage of “eat your vegetables,” but this sage advice is clearly correlated with great health. A growing body of research highlights the scientific evidence supporting why a diet rich in fruits and vegetables is essential to protecting your body. In addition to the many vitamins and minerals, scientists are discovering more and more about the health promoting compounds in fruits and vegetables known as phytonutrients. While your eyes can’t visually identify the almost super powers within your greens or berries, the body’s cells incorporate the healthful and healing properties of these tiny nutrients.
Scientific research, published in the Journal of Nutrition and Food Science, as well as by the American Institute of Cancer Research, has identified that tiny phytonutrient compounds, found in both fruits and vegetables, can significantly impact the promotion of health within the human body. Some of the functions of these plant compounds include acting as antioxidants, regulating enzyme function, and protecting cells and tissues from infectious agents. While no single fruit or vegetable alone contains all of the many phytonutrients – thousands of different compounds have been identified – eating a varied diet of different types of fruits and vegetables can help to ensure you receive the maximum benefit from these miniscule wellness providers. Research highlights different vegetables and fruits offer a wide range of phytonutrients to support the body’s quest for health.
Antioxidants: Antioxidants, like carotenes found in spinach, kale, romaine lettuce, mustard greens, collard greens, and swiss chard, protect cells from oxidative damage and may prevent certain types of cancers.[1] Red berries, like raspberries, strawberries, blackberries, cranberries, pomegranate, contain ellagic acid, found to destroy cancerous cells in laboratory studies.
Enzyme Regulation: Enzyme regulators can activate or inhibit enzymes in the body. Red cabbage, kale and brussel sprouts activate enzymes to break down carcinogens.[2] Phytochemicals in red beets can increase enzymes in the colon, liver and red blood cells, assisting in detoxification of tissue.[3]
Physical Action: The phytonutrient group of proanthocyanidins, found in cranberries, have anti-adhesion properties, which can prevent bacteria from sticking to the lining of tissues, preventing common ailments such as urinary tract infections and periodontal disease.[4]
Anti-microbial and anti-inflammatory: The organosulphur compounds in both garlic and onions scavenge oxidizing agents, inhibit the oxidation of fatty acids, ultimately preventing the formation of pro-inflammatory messengers and inhibiting bacterial growth.[5]
Don’t get caught in the trap of thinking there is a single fruit or vegetable that can deliver the health promoting punch of all phytonutrients at once. No single fruit or vegetable alone contains all of the phytonutrients substantiated by research as beneficial for your health, but a diet rich in many different types and colors of fruits and vegetables may be one the greatest contributors toward optimum health. While the USDA, creators of the US Food Pyramid, recommends only 5 servings of vegetables and fruits, countries including Canada and European countries recommend 8 servings or more. In addition to the health and vitality you will feel by eating a diet full of vegetables and fruits, you will be helping your body protect itself and prevent diseases, like cancer as documented by the American Institute of Cancer Research, by increasing your daily intake of these important compounds.
Would you like to easily and quickly prepare healthful vegetables and fruits into you and your family’s diet? Schedule an appointment today with Fine Balance Wellness today to learn how to help you and your family to take this critical next step toward optimum health.
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[1] American Institute of Cancer Research. Foods that Fight Cancer. August 20 2007. http://www.aicr.org/site/PageServer?pagename=dc_foods_home
[2] Murray, M. N.D., Pizzorno, J N.D., Pizzorno, L. The Encyclopedia of Healing Foods. Atria Books Copyright 2005
[3] Houston, M. “Detoxification Properties of Low-Dose Phytochemical Complexes found withing Selected Vegetables.” Fall 2005 The Journal of American Nutraceutical Association. Volume: 5, No: 4.
[4] Wein, S. “Cranberry Juice – A well-characterized folk-remedy against bacterial urinary tract infection.” Journal: WMW Wiener Medizinische Wochenschrift. July 2007. Issue Volume: 157 Numbers 13-14. Pages 325-330.
[5] Wilson, EA, Demmig-Adams, B. “Antioxidant, anti-inflammatory, and antimicrobial properties of garlic and onions.” Journal: Nutrition & Food Science. 2007. Volume: 37 Issue: 3 Page: 178 – 183 ISSN: 0034-6659
Additional Sources
Vita, Joseph A. “Polyphenols and cardiovascular disease: effects on endothelial and platelet function.” American Journal of Clinical Nutrition, Vol. 81, No. 1, 292S-297S, January 2005