The food rainbow
What are phytochemicals?
You may have heard that it’s good to eat a variety of different-coloured foods for every meal, known as the food rainbow. What makes food good for our health are substances known as phytochemicals. These phytochemicals act as antioxidants and protect the body. Phytochemicals are a relatively recently discovered group of nutrients that can have a very powerful effect on our health. There are several thousand different varieties of these small substances, which belong to the group known as micronutrients. They’re neither vitamins nor minerals but colour pigments. The majority of these colour pigments are healthy, but there are some harmful varieties in things like fungi. The colour pigment is found mostly in the skin and often gives the plant its colour and taste, as well as protecting it from UV radiation and other external stresses. The more peel in relation to the pulp, the more colour pigment the food contains. This is one of the reasons why small berries and fruits, such as blueberries, raspberries, and grapes, are so rich in this substance. In addition, the more intense the colour is, the greater the content is.
What does synergy mean?
When you eat these intense colour pigments, you benefit from their positive effects on health. To consume as many different colour pigments as possible, you should eat from the entire colour spectrum. Modern research supports beliefs that these can combat certain cancers, diabetes, and cardiovascular disease, as well as sharpen the intellect, increase energy levels, strengthen the skin, and counteract premature ageing. Interestingly, these colour pigments can enhance one another’s antioxidant and protective effects. This means that 1+1 may not equal 2, but maybe 3, 4, or even more. For example, a study published in September 2012 in the Journal of Medicinal Food showed that when the antioxidants in strawberries, blueberries, and spinach are combined, they can have an especially beneficial protective effect on the nervous system.
Should they be eaten raw or cooked?
Fruit and vegetables are much healthier raw than cooked, as some vitamins are destroyed during cooking. However, this isn’t always the case with colour pigments. Sometimes, more of the beneficial pigment is released when the food is heated. Lycopene – the red pigment in tomatoes – is more accessible after heating, for example. This means that tomato puree, tomato sauce, and tomato juice contain much more lycopene than a raw tomato. To be sure that you’re eating as many different colour pigments as possible and that your body can absorb these, when choosing colourful fruit and veg, you should make sure you cook some and enjoy the rest raw. In addition, it’s best to eat a little fat because some of these colour pigments are fat soluble.
My advice:
The most important thing is to eat plenty of different fruits, vegetables, and berries, and to add variety by cooking some and eating the rest raw.
