Colorful Health

Health has a color and it's not the shade of your complexion or the rainbow of pharmaceuticals. It's the color of the fruits and vegetables on your plate. The deeper the color, the healthier it is. The intense bluish purple of blueberries, the rich green of kale, the earthy crimson of beets and the fiery orange of, well, oranges are all indicators of high levels of phytochemicals that are vital to good health. While color isn't the only indicator of phytochemicals, it certainly is a simple guide.

Plants create phytochemicals to protect themselves from the damage caused by their own photosynthesis, from pests and from UV radiation. This damage is similar to that done to our own bodies by free radicals — a by-product generated through the essential interaction of oxygen with our cells. Because this damage is oxidative — caused by reactions with oxygen — the phytochemicals in plants that protect us from free radicals are called antioxidants.

Antioxidants are like a miniature anti-missile defense system, intercepting and harmlessly reacting with free radicals before they can do us harm. Plants have developed thousands of kinds of antioxidants to protect themselves from specific threats to their own health and so there is no single antioxidant that will protect us from the many types of free radicals that are generated throughout the body. That's why it's important to eat a wide variety of fruit and vegetables and — because their efficacy is short-lived — to eat them often. In fact, eating several different kinds of vegetables or fruits at the same time, such as in a salad, creates a synergy that enhances the antioxidant benefit.

For decades, the emphasis was on an adequate diet — the minimal amount of protein, minerals, vitamins, calories and fats needed to get you through the days of your life. Meat, with its high levels of protein and energy, took pride of place on the table and vegetables and fruits were relegated to supporting roles.

Today we know that what we eat influences our health over time and so science is interested in what is the best diet for maintaining health through all the stages of life. It turns out that antioxidants in ordinary vegetables and fruit, which were not considered essential for an adequate diet, are an important part of an optimal diet. Their effect on our long-term health is cumulative, helping to protects us from the ravages of time and our own metabolism.

What kinds of things to antioxidants do? In short, antioxidants may protect against chronic diseases. Studies show that a higher intake of antioxidants can:

Keep the immune system healthy
Support healthy blood sugar levels
Protect against oxidation reactions thought to be responsible for aging
Keep the brain functioning optimally
Promote healthy inflammatory reactions
Support heart health

While deeply colored foods typically have high levels of antioxidants, they are also present in foods that are not highly pigmented - herbs, spices and vegetables from the onion family are examples. And you don't have to eat huge portions. Culinary herbs are a concentrated source of antioxidants. In one study, about 3 grams (or about 3 sprigs) of fresh herbs used per portion of salad was enough to make a difference.

Here is a list of foods with impressive levels of antioxidants:

Fruits and vegetables
Berries
Cherries
Pomegranates
Plums
Grapes
Apples
Beets
Tomatoes
Mangos
Figs
Persimmons
Winter squash, sweet potatoes, carrots
Eggplant
Onions, garlic, leeks, shallots
Citrus, including the peel
Broccoli, cauliflower, cabbage
Spinach, kale, collards
Mushrooms

Beans (legumes)
black beans
pinto beans
kidney beans,
black lentils

Grains
blue corn
purple rice
red quinoa

Unrefined oils
olive oil
red palm oil
sesame oil

Herbs and Spices
turmeric
ginger
cinnamon
cloves
rosemary
oregano
thyme
mint
cardamom
chili
fennel greens
lemon balm
hibiscus
Wine vinegars
Honey

Beverages
herbal and green tea
fruit juices
wine
Chocolate
Wild Salmon

Nuts
walnuts
pecans
chestnuts