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What can guard your body against diabetes, cancer and cataract, and even against the ravages of time? Five servings of fruits and vegetables a day, say experts.
After extensive research, modern medicine has finally recognised the importance of plant-foods. Besides other than vitamins and minerals, cereals, vegetables, fruits, pulses, nuts, spices, tea and wine contain useful micronutrients. These micronutrients, now considered the vitamins of 21st century, are called phytochemicals.
Phytochemicals act as antioxidant and detoxifying agents against chronic and degenerative diseases like diabetes, cancer, cataract, cardiovascular disorders and ageing. These hidden nutrients are capable of cleaning the body of dangerous free radicals.
Free radicals play an important role in the onset of ageing, impaired brain function, cataract, cancer and heart diseases. With age, the body tissues and cells degenerate through oxidation. Free radicals play havoc with our systems and are capable of inhibiting almost all the vital functions of our body. Cancer of various organs, blood diseases like malaria, sickle cell anaemia, acute respiratory distress syndrome, atherosclerosis, myocardial infarction, ocular degeneration and Parkinson8217;s disease are the fatal effects of free radicals on us.
About 200 epidemiologic studies show that people who eat a lot of fruits and vegetables are less prone to cancer and ageing. These plant-based foods minimise the risk of degenerative diseases.
There are about 30,000 phytochemicals, of which at least 10,000 present in our food are derived from plants. These exist as pigments, aromatic and pungent matter as well as stimulants in various plant foods.
Phytochemicals lend colour to fruits and vegetables like mangoes, papaya, carrots, spinach, grapes, apples, cabbage, tomatoes etc. They instill aroma in cloves, cinnamon, cardamom, fennel, cumin and turmeric, and pungency in garlic, onions, mint, ginger, lemon and pepper. In tea, coffee, wine and similar beverages, these act as stimulants.
Studies conducted by the National Institute of Nutrition NIN have shown that turmeric, onion and garlic contain anti-ageing, anti-inflammatory, anti-bacterial, anti-viral and anti-fungal properties. The essential oils present in spices and herbs like d-limonene in citrus fruits and gingerol in ginger are known to have cancer protecting effects.
Consumption of legumes, cereals, seeds and nuts may protect against colon cancer. A study on human has show that 300-500 ml of cranberry juice taken daily reduced the number of bacteria in the urinary tract, suggesting its role in fighting urinary tract infections. In order to maximise the benefits of phytochemicals, our daily menu should include food from all the groups. Cereals, grains, pulses, green leafy vegetables, roots, tubers, oil seeds, pea, condiments, spices, should l be consumed in varying combinations.
The writer is Assistant Editor, PGI Newsletter
