Episode Number
87
Episode Show Notes / Description
Pigmented phytochemicals—natural compounds responsible for the vibrant colors in fruits and vegetables—offer significant health benefits. Learn more about them and how they can support your overall well-being.
Transcript
Good morning, this is your Wellness Wake Up Call with University of Illinois Extension.
Pigmented phytochemicals—natural compounds responsible for the vibrant colors in fruits and vegetables—offer significant health benefits. These compounds, such as carotenoids, flavonoids, and anthocyanins, act as antioxidants, protecting cells from oxidative stress and reducing the risk of chronic diseases.
Red and pink produce, like tomatoes and strawberries, are rich in lycopene and anthocyanins. Lycopene has been linked to a reduced risk of prostate cancer and heart disease, while anthocyanins may improve circulation and reduce inflammation.
Orange and yellow foods, such as carrots and sweet potatoes, contain beta-carotene, which the body converts into vitamin A, essential for immune function and eye health.
Green vegetables like spinach and kale are high in lutein and sulforaphane. Lutein supports eye health, while sulforaphane has been shown to inhibit cancer cell growth.
Blue and purple produce, including blueberries and eggplants, are rich in anthocyanins, which may enhance brain function and protect against heart disease.
White fruits and vegetables, often overlooked in discussions about healthy eating, are rich in unique phytochemicals that offer significant health benefits. White vegetables like garlic and onions are notable for their immune-boosting properties. Allicin, a sulfur-containing compound found in garlic, has been shown to possess antimicrobial and anti-inflammatory effects, potentially reducing the frequency and duration of common colds.
Incorporating a variety of colorful fruits and vegetables into your diet ensures a diverse intake of these beneficial phytochemicals. This week, aim to "eat the rainbow" to maximize health benefits and support overall well-being.
Thank you for listening! I hope you have a happy and healthy day ahead. This has been Kristin Bogdonas, nutrition and wellness educator for University of Illinois Extension.
Pigmented phytochemicals—natural compounds responsible for the vibrant colors in fruits and vegetables—offer significant health benefits. These compounds, such as carotenoids, flavonoids, and anthocyanins, act as antioxidants, protecting cells from oxidative stress and reducing the risk of chronic diseases.
Red and pink produce, like tomatoes and strawberries, are rich in lycopene and anthocyanins. Lycopene has been linked to a reduced risk of prostate cancer and heart disease, while anthocyanins may improve circulation and reduce inflammation.
Orange and yellow foods, such as carrots and sweet potatoes, contain beta-carotene, which the body converts into vitamin A, essential for immune function and eye health.
Green vegetables like spinach and kale are high in lutein and sulforaphane. Lutein supports eye health, while sulforaphane has been shown to inhibit cancer cell growth.
Blue and purple produce, including blueberries and eggplants, are rich in anthocyanins, which may enhance brain function and protect against heart disease.
White fruits and vegetables, often overlooked in discussions about healthy eating, are rich in unique phytochemicals that offer significant health benefits. White vegetables like garlic and onions are notable for their immune-boosting properties. Allicin, a sulfur-containing compound found in garlic, has been shown to possess antimicrobial and anti-inflammatory effects, potentially reducing the frequency and duration of common colds.
Incorporating a variety of colorful fruits and vegetables into your diet ensures a diverse intake of these beneficial phytochemicals. This week, aim to "eat the rainbow" to maximize health benefits and support overall well-being.
Thank you for listening! I hope you have a happy and healthy day ahead. This has been Kristin Bogdonas, nutrition and wellness educator for University of Illinois Extension.