Tag: healthy eating

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Eating the rainbow part 2: The health benefits of the nutrients that colour foods

health-benefits-of-the-nurtients-that-colour-food

The following list of nutrients in foods, that produce their colours, is by no means complete as more are being discovered all the time.  However, it provides the reader with some reasons why the consumption of colourful foods is vital for ultimate health.

Anthocyanins (blue to black)
Anthocyanins are a water-soluble bioflavonoid pigment and the colour will depend on the pH of the solution they are in. They are red when the pH is below three (highly acid), blue at pH ghihger than 11 (very alkali) and violet a neutral pH 7.
Bioflavoniods have been found to help slow down age-related motor changes, such as those seen in Alzheimer’s or Parkinson’s disease, prevent the oxidisation of certain compounds and fight attacks on the body from harmful chemicals.
They also increase vitamin C levels within cells, decrease the breakage of small blood vessels, protect against free-radical damage and help prevent destruction of collagen by helping the collagen fibres link together in a way that strengthens the connective tissue matrix. They also reduce blood glucose levels and improve insulin sensitivity due to the reduction of retinol-binding-protein-4 so are useful in preventing diabetes and can help with treating obesity.

Anthoxanthins (cream and white)
Anthoxanthins are water-soluble pigments which range from white or colourless to a creamy yellow and red, often in the petals of flowers. These pigments are generally whiter in an acid medium and yellower in an alkaline medium. Consuming foods rich in anthoxanthins has been found to reduce stroke risk, promote heart health, prevent cancer and reduce inflammation.

  • Those undergoing treatment for complex corneal diseases, whose underlying eye health condition is caused or aggravated by inflammation, might find increased symptom relief by including more anthoxanthin-rich foods in their diets.

Astaxanthin (red)
Astaxanthin is the most powerful antioxidant to man and is capable of crossing the blood/brain barrier to protect the brain cells from free radicals. It also increases the activity of the liver enzymes that detoxify carcinogens and stimulates and enhances the immune system.

Betalains (orange and yellow and blue to black)
Betalains are found in the petals of flowers, but may colour the fruits, leaves, stems and roots of plants that contain them. Betalains are aromatic indole derivatives synthesised from the amino acid (building block of proteins) tyrosine. There are two categories, Betacyanins (red to violet) and Betaxanthins (yellow to orange). Betalains provide a higher antioxidant value than most other vegetables containing beta-carotene and have anti-inflammatory anti-cancer and detoxifying properties and support the making of red blood cells.

Health benefits of betaxanthins

  • Stop the spread of cancerous tumours
  • Prevent diseases of liver, kidney and pancreas
  • Help reduce ulcers in the stomach
  • Strengthen the lungs and immune system
  • Improve vision and are good for treating eye redness
  • Reduce pain after intense physical training and also menstrual pain
  • Eliminate hard stools and prevent constipation
  • Positively affect the colon
  • Regulate high blood pressure
  • Eliminate bad breath
  • Help to treat acne and create healthy skin.

Health benefits of betaxanthins

  • Can cross the blood-brain, eye and spinal barriers to help arrest free-radical damage in cell membranes, mitochondria and DNA
  • Enhance immune cell strength and antibody activity
  • Improve gastrointestinal health
  • Improve cognitive function
  • Help to maintain peak performance in athletes
  • Protect the heart.

Carotenoids (deep green, yellow, orange and red)
The carotenoids are a group of more than 700 fat-soluble nutrients. Many are proving to be very important for health. They are categorised as either xanthophylls or carotenes according to their chemical composition. These compounds have the ability to inhibit the growth of many pre-cancerous tumours.

  • Carotenoids act as antioxidants. Alphacarotene, betacarotene and cryptoxanthin are types of carotenoids, and the body can convert all of these to vitamin A which helps keep the immune system working properly and it is needed for eye health.
  • Other types of carotenoids are lutein and zeaxanthin and, when consumed regularly, protect the retina from damage caused by the sun’s harmful UV rays and high-energy visible light. Lutein and zeaxanthin can also reduce the risk of cataracts later in life.
  • These antioxidants also have the ability to protect cells and other structures in the body from the harmful effects of free radicals.
  • Lutein can also help to reduce the risk of breast cancer and heart disease and supports healthy skin, tissue, blood and the immune system.
  • Lycopene is the bright red carotenoid that is found in fruits and vegetables. Consuming lycopene regularly helps to reduce the risk of heart disease and stroke, cancers of the prostate, stomach, lungs and breast, and osteoporosis, and protects LDL cholesterol from oxidation, which prevents heart disease.

Chalcones (yellow), Chlorophyll (green), Curcumin (yellow), and Flavins (pale-yellow and green fluorescent) are further nutrients founds in foods that produce their colours. For more information on these nutrients, you can purchase the book here.

This extract was taken from “Nature’s Colour Codes” from the Nature Cures pocketbook series by Nat H Hawes.

 

 

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Eating the rainbow part 1: The six colour categories of natural foods

eat-the-rainbow

Why we should “eat the rainbow”
Nature’s colours give strong clues about the nutrient content of foods which we should not ignore. For instance; beetroots are rich in betacyanins and iron which gives them their deep red colour and provides the essential ingredients for optimum health. Iron is essential to the production of red bloods cells that carry vital oxygen to all parts of the body and betacyanins have a whole host of amazing health benefits.
Some vegetables contain more than one colour. For instance, spring onions have green leaves and white roots. This means there are the nutrients associated with both these colours present so the whole of the plant should be eaten and will provide the nutrients listed for green and white below. The same goes for beetroot and beetroot leaves and turnips and their leaves.
Some vegetables, fruits and nuts contain different healthy nutrients in both their flesh and skins so both should be consumed. Apples, aubergines, potatoes and sweet potatoes are examples. Orange, lime and lemon peel has powerful antioxidant properties and can help to protect the brain and heart and therefore should be included in the diet. Skins should only ever be discarded if they are completely inedible, such as those of bananas, watermelons or pumpkins.
The colour of foods can also indicate the ripeness, which again has an impact on the nutritional content. For instance, green unripe bananas are richer in resistant starch and fibre than ripened yellow bananas while Japanese scientists have found that a fully ripe banana produces a substance called tumour necrosis factor (TNF). This compound has the ability to combat abnormal cells and protect against cancer. They discovered that as the banana ripens and develops dark brown and black spots and patches on its skin, the concentration of TNF increases. They say that the degree of anti-cancer effect corresponds to the degree of ripeness of the fruit.

The six colour categories of natural foods
Choose at least one small serving of each of the following six colour categories each day if you can. Make two of them fruit and four of them vegetables and at least one should be a leafy green.
• Green
• Orange/yellow
• Red
• Black/blue/purple/violet
• Cream/white
• Brown/gold

1. Green
Chlorophyll and carotenoids give the green pigment found in: apples, alfalfa, algae, artichoke (globe), ashitaba, asparagus, avocado, bell peppers, broad beans, broccoli, Brussel sprouts, cabbage, celery, chilli peppers, chives, chlorella, cress, courgettes, grapes, olives, herb leaves, kale, kiwi fruit, lettuce, lime and peel, mung beans, okra, peas, pumpkin seeds, rhubarb, rocket, runner beans, seaweed, spinach, spirulina, spring onions, watercress, winged beans and sprouted seeds, grains, nuts and legumes,

2. Orange and yellow
Curcumin gives turmeric its yellow colour and anthoxanthins, betaxanthins, carotenoids and/or chalcones give the yellow and orange colours found in: apricots, bell peppers, butternut squash, carrots, chick peas, chilli peppers, corn, ginger, lemons, lentils, mango, oranges, papaya, peaches, pineapple, prickly pear, pumpkin, swede, sweet potato, tangerines, turmeric, the peel of yellow and orange citrus fruits and whole grains.

3. Red
Anthoxanthins, betacyanins, carotenoids and/or lycopene provide the red pigment in: apples, asparagus, bell peppers, cabbage (red), cherries, chilli peppers, cranberries, goji berries, grapefruit (pink), grapes (red and black), guava, oranges (blood), pears (red), mung beans, persimmons, pinto beans, prickly pear, radishes, raspberries, rhubarb, red chokeberry, kidney beans, onions (red), pomegranates, rose hips, saw palmetto berries, strawberries, sumac, Swiss chard, tomatoes and watermelon.
Astaxanthin causes the pink/red colour in seafood, such as lobster, prawns, salmon and shrimp. The highest concentration is found in red krill oil. (Note that in farmed salmon the pink colour is produced by feeding them with lab-produced astaxanthin as they would otherwise be grey).

4. Black blue, purple and violet
Anthocyanins and betacyanins (never together) give the blue to black colours and are often most concentrated in the skins and/or stems of food crops such as: acai berry, purple aubergine, beetroot, bilberries, black bananas, black beans, blackberries, black chokeberry, blackcurrants, black tea, blueberries, broccoli (purple variety), cherries, chokeberries, cranberries, dates, elderberry, figs, black grapes, black olives, kidney beans, maqui berries, mulberries, onions (red), navy beans, plums, poppy seeds, potatoes (red-skinned), prickly pear, prunes, purple broccoli tops, radishes, raisins, sweet potato (skins), Swiss chard and winged beans.

5. Cream and white
Anthoxsnthins give the cream and white colours found in: white aubergines, just-ripe bananas, Brazil nuts, butter beans, cauliflower, celery, chestnuts, coconut, garlic, Jerusalem artichoke, leeks, macadamia nuts, mung beans, mushrooms, navy beans, onions, parsnip, peanuts, pecans, pine nuts, pistachios, potatoes, radishes, soya beans, spring onions and turnips.

6. Brown and gold
Brown and golden foots can contain a variety of the above pigment nutrients. Examples include: brown rice, cocoa beans, dates, mushrooms, nuts, potato skins, seeds and whole grains.

This extract was taken “Nature’s Colour Codes” from the Nature Cures pocketbook series by Nat H Hawes.