To Your Health
November, 2008 (Vol. 02, Issue 11) |
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The Good Guys
Most people think that once they get rid of "the bad guys," there's nothing more they can do to improve their diet and health. Not true! While getting rid of unhealthy foods is an important first step, it's only half the battle.
The other half is much more enjoyable: adding a wide variety of delicious and nutritious foods. You should begin by building a solid foundation of whole-plant foods that shifts the balance away from harmful components that promote fatigue and disease toward those foods that nourish and help the body thrive.
Science has known for a very long time that vegetables, fruits, whole grains, beans, nuts and seeds are healthful foods. Researchers assumed that the substances that made these foods so good for us were the vitamins, minerals and fiber. They were right, but only partly. In the past 20 years, scientists have discovered a whole new set of protective compounds packed within every whole-plant food: phytochemicals and antioxidants. Phytochemicals are natural substances that protect plants against attacks from insects. When we eat plants, these same powerful little protectors go to work on our behalf, with remarkable human health benefits.
Many phytochemicals are strong antioxidants, neutralizing destructive free radicals. Some phytochemicals provide anticancer support, helping the body rid itself of potent carcinogens. Others protect against cardiovascular disease by helping to reduce the formation of cholesterol, lower blood pressure, decrease blood cholesterol levels, reduce blood clot formation, open blood vessels and decrease damage to blood vessel walls. The list of significant beneficial activities of phytochemicals includes anti-inflammatory, anti-yeast, antibacterial, antifungal, antiviral and immune-enhancing benefits. Which foods are the most efficient phytochemical factories? Vegetables and fruits stand out as being particularly important, although legumes (beans), grains, nuts and seeds are also excellent sources. Choosing a wide variety of colorful, whole-plant foods is the key to a phytochemical-rich diet.
Many people wonder if they can just pop a pill to get their phytochemicals (e.g., taking a multivitamin that contains lutein). For many reasons, we are much better off eating whole foods than simply relying on extracts. At this time, we just don't know enough about the complicated interactions of the full range of nutrients in whole foods to be confident about isolating out certain ones as pills.
As a quick and convenient alternative to eating the whole food, you might consider supplementing once a day with a high-quality whole-food drink mix that contains a variety of fruits, vegetables and other superfoods. Typically, when using this type of whole-food nutritional powdered supplement, one scoop in water or juice will provide the antioxidant power of multiple servings of fruits and vegetables. Be sure to ask your health care provider for a recommendation because many on the market use synthetic sweeteners that raise blood sugar or use chemical or technological modifications that can harm the natural state of the fruits and vegetables.
Hopefully this gives you a good starting point for improving your health. Limit your intake of saturated fat, trans fatty acids and cholesterol, and eat more whole foods, including seven to 10 servings of fruits and vegetables every day to maximize your phytonutrient and antioxidant protection. Whether you're at home or on the go, it's all about replacing bad food choices with good ones to give your body what it needs.
Donald L. Hayes, DC, graduated from Western States Chiropractic College in 1977 and is the author of five health and wellness books including his latest, Weight Loss to Wellness. To learn more, visit www.greensfirst.com.
