Plant Power

May 17, 2022

Plant Power 

By Wendy Kaplan, MS, RDN, CDN, CSO, CDCES

 

It’s that time of year again when our favorite foods are at their freshest and tastiest. Fruits, vegetables and other plant foods offer more than just great taste, they come with phytochemicals that have disease-fighting properties. Phytochemicals are naturally occurring plant chemicals and are found in fruits, vegetables, legumes, whole grains, seeds and nuts. They offer protective effects on plants and on us when we consume them. Some well-known phytochemicals include carotenoids, flavonoids, polyphenols, anthocyanins and glucosinolates and they exert their beneficial effects in different ways. 

 

Here are some mechanisms of action:

  • Antioxidants effects (scavenge free radicals).

  • Effects on cell differentiation (helps a cell when it starts to become different from the original).

  • Increases activity of enzymes that detoxify carcinogens.

  • Blocks formations of nitrosamines (which are carcinogens).

  • Keeps our cells intact.

  • Promotes maintenance of normal DNA repair.

  • Increases apoptosis (spontaneous death of cancer cells).

  • Decreases cell proliferation (cancer cell division).

 

Synergistic Effect Theory:

Many people turn to vitamin, mineral or other over-the-counter supplements to boost their health, however, research studies that focused on individual isolated nutrients have shown mixed results and have not proved protective against cancer. Each fruit, vegetable, whole grain and legume has hundreds of different phytonutrients that work together synergistically to increase disease-fighting potential. This is why eating whole foods is recommended over taking supplements. 

Here Are My Takeaways: 

  • Eat a variety of plant-based foods like fruits, vegetables, whole grains, beans/legumes, nuts/seeds, herbs/spices,coffee/tea. The AICR (American Institute for Cancer Research) recommends consuming 4-5 cups of fruits and vegetables daily. Eat the R–A–I–N–B–O–W and include white fruits and vegetables (pears, white peaches, cauliflower, onions) despite what you may have read on the internet!

  • Choose whole foods instead of taking supplements!

 

Remember, it’s your overall pattern that matters most in the long run, so include daily exercise (avoid sedentary behavior) for an all-around healthful diet and lifestyle.

 

 

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