Plant foods do not just give us vitamins and minerals – they provide us with highly valuable 'phyto (ie plant) chemicals'. These are natural compounds that plants create as they grow – partly to create energy from the sun, but also to protect themselves from damage caused by excessive solar exposure or from insects.
When we eat the plants, we 'inherit' these protective benefits – including antioxidants and anti-inflammatory compounds.
Many of these phyto-chemicals are called polyphenols. We are discovering that these provide us with a range of important health benefits – from a reduction in the risk of certain cancers, to stronger hearts, improved immunity and, as a result, healthier aging.
WebMD, an online medical site, states that polyphenols are "life span essentials" and that they:
"help lower blood pressure … help reduce chronic inflammation … help control your blood sugar levels ... may even block tumour growth and kill active cancer cells … can activate your immune system to fight off infection and disease. … promote good bacteria growth in your gut and limit harmful bacteria".
Many of the most powerful of these polyphenols are ones that create the colours in plants. Here is a summary of some of these colour micro-nutrients and what the latest science shows:
| Plant Colour | Foods Where You Find Them | Researched Health Benefits |
|---|---|---|
|
Blue and Purple
|
Blueberries, eggplants/aubergines, beetroot, purple grapes, currants, and plums | Anti-inflammatory and antioxidant - reduced risk of some cancers; improved heart, gut and cognitive health/ healthy aging |
|
Red
|
Red apples, tomatoes, red bell peppers, raspberries, cherries and strawberries | Anti-inflammatory: A lower risk of heart disease (may reduce breast and prostate cancer risk) and improved cognitive function |
|
Yellow/Orange
|
Carrots, oranges, onions, ginger yellow and orange bell peppers, garlic, corn grapefruit and yellow watermelon | Antioxidant: A lower risk of heart disease and of some cancers; maintained healthy vision; and a stronger immune system |
|
Green
|
Broccoli, kale, green peppers, kiwi, salad greens, beans, cabbage, asparagus and spinach | Anti-inflammatory: A lower risk of some cancers; healthy vision; and strong bones and teeth |
The Power Of Synergy
Every one of the colourful plants we have listed has its own health benefits, but recent research shows that when they are combined, the synergistic effect is often multiplied – 2+2= 5, 6 or even 7.
That's why health experts constantly advise us to eat a rainbow. And at least 5 portions of fruits and vegetables a day. The best researched way is to follow the Mediterranean diet – which is linked strongly to extended health span.
This one-minute video shows how we have managed to create this synergistic effect in a polyphenol rich supplement.
You can also get a food plan that enables you to get the synergistic power of rainbow nutrients from this free book called 'The Power of Plant Colours to Slow Ageing' It is based on extensive research from top universities over many years. Get it here now.
There is no doubt that a mainly plant based diet strongly supports your health – but as you will see from the food plan, you certainly don't have to go vegan or even vegetarian – unless for ethical reasons.
Mainly plant based is the phrase to remember!
References
- Eating A Rainbow: Nourishing the Body and Mind with Colorful Foods