Environmentally
Friendly Food, Its Phyto-Power and Benefits
Fruits
and vegetables contain naturally occurring biologically active chemicals
known as phytochemicals. “Phyto” is a Greek word meaning plant and
phytochemicals are usually related to plant pigments. It gives plants
their colour, flavour, smell and texture. Therefore fruits and vegetables
that are bright in colour (such as yellow, blue, orange, red, green, blue
and purple) in general contain the most phytochemicals. These colours or
pigments (which are non-nutritive plant chemicals) protect plants from
solar radiation, injury, stress, and diseases.
Recently
scientists have demonstrated that phytochemicals in fruits and vegetables
posse’s properties that can help reduce the risk of many human diseases
including several common cancer, cardiovascular disease, diabetes,
premature aging, and blood pressure etc. The ability of phytochemicals to
reduce the risk of diseases is sometimes referred to as ‘phyto-power’.
Until now more than 900 phytochemicals have been identified. This article
briefly reviews the benefits of consuming some selected foods.
Tomatoes,
in particular red ripe tomatoes are extremely high with compound lycopene
(a red pigment) which has antioxidant properties. Researchers believe that
lycopene can reduce the risk of prostate cancer and heart disease.
Lycopene is also found in red peppers. Cruciferous vegetables such as
broccoli are a unique source of glucosinolates which has anti-carcinogenic
properties. A recent research shows that broccoli consumption may reduce
the risk of prostate, lung and colon cancer. Sweet potatoes are loaded
with beta-carotene which may help slow the ageing process, reduce the risk
of certain type of cancer, improve lung function, and reduce complication
associated with diabetes (note : sweet potato has a low Glycemic Index or
GI ).
Garlic
is packed with unique allicin and sulphur compounds, the health benefits
of garlic consumption cited in the journals are anticancer, antibiotic,
lowering cholesterol and blood pressure. It can also help to reduce the
risk of stroke and heart diseases and may enhance the immune function.
Extra
virgin olive oil (the least processed forms) is high with phenolic
compounds such as hydroxytyrosol and oleuropein. Scientists believe that
olive oil can reduce the risk of blood pressure, cholesterol and cancer.
Most
teas contain flavanols, commonly known as catechins. Green tea (process by
drying or steaming) is rich in catechins (catechins components in green
tea is 30-42% compared to 3-10% in black tea). Researchers believe that
consumption of green tea may help decrease the risk of breast cancer and
cardio vascular disease (CVD) and may significantly lowers cholesterol.
The
skins of dark-coloured grapes (red, purple), red grape juice and the
concentrated red wines are rich with resveratrol. There is growing
evidence that reseveratrol may reduce the risk of heart disease, cancer,
blood clots and stroke. USDA research found that the wild blueberries
contain highest antioxidants than any other fruit and vegetables and it
has exhibited some of the greatest anticancer activity of all the berries
examined. Blue berries have
anti-ageing effects and can also help prevent urinary tract infections.
Anthocyanins in blue berries may also help to reduce eye strain, control
diabetes, and improve circulation.
The
National Cancer Research Institute has recommended that people should eat
at least four to five servings of fruits and vegetables a day since they
are packed with naturally occurring phytochemicals. Research conducted
further reveals that maximum benefits of phytochemicals lies of eating
ripened or matured fruits and vegetables. Fruits and vegetables bought
from local supermarkets may posses less phytochemicals since for the sake
of marketing and long distance transport they may have been picked up
before they are matured or ripen. It is therefore suggested to grow fruits
and vegetables in your backyard as a more environmentally friendly manner
such as using kitchen waste as compost. This will help to produce and
supply beneficial fruits and vegetables enriched with phytochemicals and
would allow picking them up when they are mature or ripen. Growing of
fruits and vegetables in backyards would also provide pleasure, enjoyment
and interaction with environment.
References
§
Bidlack,
W.R., Omaye, S.T., Meskin, M.S. and Topham, D.K.W. (2000). Phyotochemicals
as Bioactive Agents. Technomic Publishing Company Inc. USA. 274p.
§
Craig,
W. J. (2002). Phytochemicals : Guardian of our health. http://www.andrews.edu/NUFS/phyto.html
§
http://www.wildberries.com/englishnews.php
: USDA and the University of Illinois scientists see anti-ageing cancer
fighting properties in wild blueberries.
§
Msekin,
M.S., Bidlack, W. R., Davies, A.A., Lewis, D. S and Randolph, R. K.
(2004). Phytochemicals-Mechanisms of Action. CRC Press, Florida
§
Pfannhauser,
W., Fenwick, G.R., and Khokhar, S. (2001). Biologically-active
phytochemicals in food.
Analysis, metabolism, bioavialbility and function. The Royal Society of
Chemistry, Cambridge, U.K. 616p
The
information was compiled by Golam Kibria, Ph.D in June 2006 for http://www.sydneybashi-bangla.com/
. Views expressed in this article are those of the author and are not to
be taken to be the views of any others including third parties. The author
disclaims any liability for any error, loss or other consequences which
may arise from relying on any information in this article.
Dr Golam Kibria is a Senior Environmental Scientist with the Australia’s
largest Rural Water Authority and based in Victoria
