Crazy Colorful Vegetables
Searcy, Ark. –
A study by the U.S. Department of Agriculture (USDA) found that the potato was America's
most widely eaten vegetable. Iceberg lettuce came in second. Experts recommend eating
at least 5 servings of vegetables a day, but according to the American Institute for
Cancer Research, deeply colored vegetables -- whether green, yellow, orange, or red
-- and dark leafy greens make up only 0.2 servings of the 3.3 servings Americans consume
daily. It is these brightly colored, nutrient-dense foods that may offer the most
protective health benefits against cancer and other diseases, as well as helping people
with diabetes control their calorie intake and blood sugar.
Phytochemicals and Free Radicals
According to experts, the more brightly colored the vegetable, the more protective the health benefits, thanks to a rich assortment of plant compounds called phytochemicals. Phytochemicals help the body deal with substances called free radicals. Free radicals, formed from a natural process called oxidation, can damage body cells and tissues as well as DNA. Damage caused by oxidation may lead to the onset of health problems such as cancer, heart disease, cataracts, and arthritis.
Fortunately, antioxidant vitamins and many phytochemicals help to "neutralize" free radicals before they can do damage and may even help undo some of the damage already done to cells. Antioxidants such as beta-carotene and vitamins E and C are readily available in colorful vegetables.
Health Benefits by Vegetable Color
The health benefits of eating a variety of fruits and vegetables are well documented. The five color categories are blue/purple, green, white, yellow/orange, and red. Each color makes a unique contribution to maintaining health and a lower risk of developing chronic diseases.
- Blue/Purple helps maintain lower risk of some cancers, promotes urinary tract health, maintains memory function, and supports healthy aging.
- Green helps maintain lower risk of some cancers, promotes vision health, and supports strong bones and teeth.
- White helps maintain a lower risk of some cancers, and healthy cholesterol levels, promotes heart health, and supports a healthy immune system.
- Yellow/Orange help maintain a lower risk of some cancers; health heart and vision health, and supports a healthy immune system.
- Red helps maintain a lower risk of some cancers; heart health, urinary tract health, and memory function.
The Role of Phytochemicals in Plants and Humans
Phytochemicals are part of a plant’s natural systems of defense and repair. Our bodies utilize a small fraction of these components by incorporating them into various cellular and metabolic processes that enhance cellular growth, regeneration and repair. Phytochemicals are also important to a plant’s reproductive system, in that some of these components are responsible for the bright, beautiful colors that make plants appear more attractive to insects and animals, encouraging cross-pollination.
The Onion Family and Disease Prevention
Nutrition research also shows that eating vegetables from the onion family may speed recovery from colds, reduce the risk of heart attacks, and even stop the spread of certain cancers, particularly stomach and colon cancer. Adding garlic and onions to recipes is the same as eating a serving of vegetables.
By Sherri Sanders
County Extension Agent - Agriculture
The Cooperative Extension Service
U of A System Division of Agriculture
Media Contact: Sherri Sanders
County Extension Agent - Agriculture
U of A Division of Agriculture
Cooperative Extension Service
2400 Old Searcy Landing Road Searcy AR 72143
(501) 268-5394
ssanders@uada.edu
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