Very few of us know enough about the full benefits of fruits and vegetables. They are neither taken seriously nor recommended enough, except by those who have embraced nature, vegetarianism, or natural medicine. Though non-essential to the body, they are either cofactors to essential antioxidants, minerals and vitamins such as vitamins A, C and E, beta-carotene, and selenium or have powerful detoxifying and anti-cancer properties. They are called phytochemicals.
Phytochemicals are substances in plants that help maintain sound health, boost immunity, regulate glandular and hormonal systems, and arrest disease. These biologically active substances are not essentially required by the body to be considered as vital as carbohydrates, protein and fats or micronutrients like vitamins and minerals. Despite their lesser importance, the body relies on them in smaller quantities, as it is unable to store them. Fortunately, more and more of these chemicals are coming out of the box to reveal their many benefits to the human body.
Allium compounds are found in the well-appreciated onion family, which is frequently used in Middle-Eastern cooking. It consists of onion, garlic, leeks, chives and shallots. These plants have always been hailed by traditional medicine for their healing effects on health and benefits to immunity. They are abundant with vitamins and minerals as well as sulfur bearing compounds, which are their most active ingredients, allicin, allixin, diallyl disulphide, and others. They are very effective on the immune system and have cancer-fighting agents. Allicin, the pungent volatile oil released from garlic, decreases blood cholesterol and triglyceride levels and increases such enzymes as catalase and glutathione to neutralize harmful free radical action.
Studies have shown that garlic affects blood vessel dilation, fat concentration, and platelet clotting. In studies, fresh garlic prevented cardiovascular disorders and reduced cancer and diabetes incidents and homocysteine blood levels. High homocysteine levels in the blood lead to heart disease, stroke, cancer, diabetes, Alzheimer’s and other diseases. The chemical compounds in garlic give similar benefits in conditions like bronchitis, osteoporosis, arthritis and sexual impotence.
Bioflavonoids are antioxidants that bind to toxic metals (mercury, lead) and lead them out of the system. They work best with vitamin C to build tissue (collagen). They also have antibacterial and anti-cancer properties. Bioflavonoids improve such conditions as bruising, capillary and gum diseases, hemorrhoids and varicose vein bleeding as well as blood clotting. Bioflavonoids are found in rosehips, buckwheat leaves, citrus fruit, berries, broccoli, cherries, grapes, papaya, cantaloupe, plums, tea and tomatoes. Cucumbers contain special bioflavonoids that prevent cancer-causing hormones from attaching to cells.
Curcumin, a powerful antioxidant, is recommended for enhancing the memory and preventing Alzheimer’s disease and cardiovascular disorders (it inhibits blood clotting). Its sources are turmeric, mustard, corn and yellow peppers.
Chlorophyll, the green in plants, is abundant in green vegetables, wheat and barley grasses, algae, and seaweeds. In its pure form, chlorophyll encourages the production of bone marrow and red blood cells. It is protective against cancer and certain radiation effects; it is also an anti-inflammatory antibacterial and wound-healing agent. It can be used as an immune booster for deficiencies or to balance excesses.
Coumarins and chlorogenic acid stop cancer triggering substances from building up. They are found in many vegetables and fruit like tomatoes, green pepper, carrots, strawberries and pineapples.
Genistein is a kind of phytoestrogen available in soybeans. It stops breast, prostate and other growths from spreading. Phytoestrogens attach to excess estrogens and eliminate them from the system. The Japanese consume soybean and its products in abundance; they have less risk of cancer. Phytoestrogens are also found in citrus fruit, legumes, wheat, alfalfa, fennel, celery and licorice.
Polyphenols are antioxidants available in most plants. These chemicals have a neutralizing effect on “free radicals,” which are found to cause damage to cells and harden cholesterol in the arteries, resulting in cardiovascular disorders, stroke and other diseases. They are abundant in pomegranates, grapes, cranberries, oranges and other plants. These phytochemicals are in the pigments of plants. Half a glass of pomegranate juice can keep the arteries clear of clogging and free radical oxidation (pomegranate, though neither in season nor sweet, is now available in the souk).
Capsaicin preserves DNA from damage and improves circulation. Hot peppers are rich in the substance. Indian cooking includes them in many dishes.
Sulforaphane is another phytochemical that protects against breast cancer. Broccoli, cauliflower, Brussels sprout, turnips and kale are particularly rich in this substance.
Lutein and zeaxanthin, two powerful carotenoids, are found to prevent and arrest macular degeneration, a blinding eye disease that comes with aging. They are also immune boosters in many ways and help relieve arthritis. They are available in most fruits and vegetables, especially dark leafy greens, cabbage, broccoli, corn and peas.
To make sure your diet is rich in essential and non-essential nutrients, follow these guidelines:
• Eat your fruit fresh and organically grown. Three pieces of fruit are a minimum daily requirement.
• Start your meals with a rich salad with lots of greens, colored leaves, and other raw vegetables (radish, carrot, cabbage, avocado, cucumber, alfalfa, beets, tomatoes, colored peppers, watercress, rucola, asparagus, spinach) or a vegetable soup (avoid overcooking).
• Do not hesitate to add chopped garlic or onion or a dash of hot peppers to your salad dressing or yogurt cucumber salad. Make tomato and onion salad with lemon, salt, and olive oil along with a dash of sumac (the dressing is optional). Add them to the food you are having. A few leaves of mint or parsley neutralize mouth odor.
• The vegetables and fruit you eat should be multicolored. Different colors contain different phytochemicals. Eat them raw as much as possible or do not overcook them. Stay away from frying and barbecuing; they produce carcinogens.
• Go for fresh and organic vegetables and fruit. If unavailable peel or wash them thoroughly or discard their outer leaves. Buy them in small amounts; nutrients get destroyed with long-term storage.
• Avoid refined or processed foods; they sometimes contain harmful preservatives and chemicals.
• If you are unable to receive adequate amounts of vitamins, minerals, antioxidants, and phytochemicals from your daily nutrition, take a supplement that provides them all.
(Mariam Alireza is a holistic science specialist. Send comments to [email protected].)