We Are What We Eat

Expert opinion is unanimous as the single most important thing we can do to prevent disease and stay healthy is to eat more fruits, vegetables, beans, nuts and whole grains. Not only do these foods contain compounds that influence the makeup of our cells and enhance cell-to-cell communication, most are great sources of antioxidants – chemicals that benefit our health by neutralizing harmful molecules called free radicals.

Current theory holds that cancer, heart disease, stroke and other ills of ageing result from damage to cells by free radicals, oxygen molecules that are unstable because they have an extra electrical charge, or electron. Usually, electrons come in pairs.

In small numbers, free radicals help to fight off infection. In large amounts, however, they may harm tissue and DNA in a process called oxidative stress. In order to ‘steal’ an electron, they make attack cell membranes, making a hole through which bacteria or viruses can enter. Once inside the cell, free radicals may attack chromosomes, rewriting or destroying the genetic information. If this damage goes unrepaired, healthy cells may turn cancerous and existing cancer cells may multiply even faster.

Ironically, most free radicals are generated by the body itself during ordinary metabolism. They are also produced by air pollution, radiation, pesticide residues and other negative factors in the environment. What does this have to do with nutrition? Plenty in fact. By studying large populations, scientists have learned that people who eat an ample share of fruit and vegetables experience less oxidative stress. It turns out that fruit and vegetables contain hundreds of substances called phytochemicals. If you don’t know how to pronounce word (fy-toe-chemicals), you’re not alone. As recently as 20 years ago, many of the phytochemicals hadn’t even been discovered and even nutritional gurus never mentioned them. Everyone assumed that all the body needed from food was fat, protein, carbohydrates, vitamins, minerals, trace elements and water.

Since then, a dizzying number of studies have demonstrated that these compounds play vital roles in maintaining health. Some phytochemicals reduce oxidative stress; others dampen inflammation, detoxify contaminants and pollutants, and activate enzymes that block the unbridled division of cells. Others make it easier for nutrients to pass through cells.

Can eating an apple a day actually keep the doctor away? It seems clear that it really can help. Studies reveal that the more phytochemicals you consume, the lower will be your risk of disease. Eating the minimum seven servings of fruit and vegetables each day, for example, can lower your risk of disease. So eating more will benefit you more.

Many guidelines recommend the daily consumption of a variety of foods from each of the five groups:

breads,
cereals,
pasta,
rice,
noodles (four serves);
vegetables,
legumes (five serves);
fruit (two serves);
milk,
yogurt,
cheese (two serves);
meat,
fish,
poultry,
eggs,
nuts,
legumes (one serve);
and water (at least eight glasses).

So with enough intake of fruits and vegetables, you can benefit from the remarkable disease-fighting powers of chemicals.

This article is filed under Health Tips, Healthy Foods.