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ROUSES.COM
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Eat Right
with
Rouses
by
Esther, Rouses Dietitian
S
cience has long touted the benefits of diets rich in fruits
and vegetables, such as lower incidence of chronic diseases
like heart disease, obesity, diabetes, high blood pressure and
many others. Not only is it important to eat more produce, but it’s
also important to eat a variety of colors since each color offers a
different composition of protective properties. And when it comes
to colors, red is never short on its contribution to the mix.
Lycopene
Red fruits and vegetables get their pigment from lycopene, one of the
hundreds of carotenoids found in produce and a potent antioxidant.
Research has linked it to reduced cancer risks, particularly prostate cancer, as
well as reduced risk of heart attacks because it may lower triglyceride and LDL
cholesterol levels. Tomatoes are a well-known source of lycopene, especially cooked
tomatoes. This means tomato sauces, tomato juice and canned varieties of tomatoes are
better sources than their raw counterparts.
Whereas heat has been known to do damage to some nutrients, like vitamin C, it has the opposite
impact on lycopene and makes it more bioavailable in the body, meaning your body can absorb it better.
In addition to heat, research has also found that absorption is increased when consumed with fat. One
study found that adding avocado (a heart-healthy fat) to salsa increased lycopene absorption by four
times. Heart-healthy fats are found in nuts, avocados, olive oils and seafood.
Tomatoes are often praised for lycopene, but they’re not the only source. Watermelon is right behind
with 4.1 mg.Canned tomato paste contains 6.5 mg, and a fresh tomato contains 2.9 mg. Pink grapefruit,
strawberries, cranberries, red bell pepper and most of red fruits and vegetables contain the nutrient.
Anthocyanins
Anthocyanins also contribute to the red-orange to blue-violet pigment found
in fruits and vegetables. The nutrient is found abundantly in red and purple
grapes, cherries, eggplants, black plums and red cabbage, and it is produced
by the plant as a protective mechanism against environmental stressors such
as drought or ultraviolet light. Not only is it protective of the plant, research
has shown protective benefits in animals and human studies concerning heart
health, cancer prevention and lower rates of cognitive decline.
Several studies have found that an increased intake of anthocyanin rich foods
significantly reduced incidence of death from cardiovascular disease and
coronary artery disease as well as incidence of hypertension and heart attacks.
Studies of the impact of anthocyanins on cancer have shown anti-inflammatory
and antioxidant effects and have actually seen cases where it kills the cancer cell
completely. Research also suggests that flavonoids, including anthocyanins, have
the ability to improve memory and aid in the prevention of age-related decline in
mental function.While scientists have not yet been able to definitively determine
an amount needed for all of these benefits, it’s clear that some is better than none.
These are only two of the many reasons that should motivate you to eat red.
Science has only just begun to realize how powerful the benefits can be.
At Season’s Peak
Strawberries,
watermelons and
tomatoes, especially
Creoles, are essential
spring and summer
eating.
photo by
Eugenia Uhl