Colorful phytochemicals are compounds found in all plant foods that give plants their color, flavor, and disease resistance. Phytochemicals are designed to protect the plant from pathogens and sunlight, and offer similar protection during human consumption.
"Phtyo" means plant, but phytochemicals are not a reference to plant chemicals found in psychedelic mushrooms or funny little weeds that can be smoked. An exciting discovery of the 1990s, and found in common colorful fruits, vegetables, legumes, and other plant-based foods, science is showing phytochemicals to be the true heroes of healing in our bodies. To understand why the compounds in colorful plant foods promote health, we need to explore the role color plays in defining phytochemicals.
Light energy drives photosynthesis The combination of different wavelengths of light (photons) provide different amounts of energy and cause us to see different colors. Chlorophyll reflects green light. Other pigments common in plants include the carotenoids, which reflect yellow, red, and orange colors. In the fall, when chlorophyll disintegrates, the reds, oranges and yellows show through. These pigments are responsible for the brilliant colors of fruits and vegetables. The richer the color, the greater the phytochemical activity in foods. Consuming healthful plant foods with a variety of colors enables our cells to bathe in a rich diversity of phytochemical compounds, antioxidants, vitamins, and minerals.
It is estimated that more than 6,000 individual phytochemicals have been identified, and that a large percentage remain to be discovered. The healthful benefits of these phytochemicals come from the "synergistic" effect among them. Isolated phytochemicals either lose their bioactivity or may not behave the same way as the compounds in whole foods. Studies show it is the combination and overlap of thousands of molecular compounds in fruits, vegetables, and other plant-based foods that are responsible for potent antioxidant, anti-inflammatory, and anticancer activity. In 2003, two hundred cohort and case-control studies concluded that cancer prevention is best achieved by a consumption of a wide variety of fruits and vegetables.
Phytochemicals are classified as phenolics, carotenoids, alkaloids, nitrogen-containing compounds, and organo-sulfur compounds, with the most studied being the phenolics and carotenoids. Approximately two-thirds of phenolics in our diet are comprised of flavonoids, and about one-third from phenolic acids, coumarins, tannins, and stilbenes (resveratrol being a well-known stilbene).
Thousands of phytochemicals are contained in hundreds of different foods around the world. The following dozen whole plant-based foods are listed based on contemporary research of their phytochemical healing properties, and their high ORAC values. The ORAC (Oxygen Radical Absorbance Capacity) scale analyzes and measures the total antioxidant power of foods and other chemical substances. It measures the ability of a food to extinguish free radicals (disease-causing unstable molecules in our bodies, which can attack DNA and increase oxidative stress), referred to as the "antioxidant capacity" of a food. Researchers use an antioxidant sample from a specific food, such as, blueberry extract, and test it against free radicals in a test tube. The more the food extract negates free radicals, the greater its antioxidant capacity, and the higher its ORAC score.
The average person may get only about 1,200 ORAC units per day (from three servings of fruits and vegetables), while 3,000 to 5,000 ORAC units per day are recommended to promote optimal levels in blood and tissues (USDA Human Nutrition Research Center at Tufts University, Boston MA). Five to seven servings of fresh fruits and vegetables per day is recommended to maintain optimum health. When healing from disease, up to 10 servings per day is recommended. One serving equals approximately 1/2 cup.
The following dozen colorful super foods have high ORAC scores, and will promote healing!
Blueberries
Cherries
Grapes
Kale
Spinach
Broccoli
Citrus Fruit
Green tea
Garlic
Kiwi
Avocado
Cocoa
As more phytochemicals are discovered, researched, and classified, thousands of additional molecular compounds with synergistic healing properties will be added to nature's exhibition of dietary wonders. You can't improve upon God's design - Nature is still the best pharmacy!
For those of you surprised that "cocoa" is listed as a super food, read next week's blog, "Chocolate - Far Out!"
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