26/03/2020
Nutrition in scary times: as we all settle in (gracefully or not) to staying healthy in a pandemic, we can help our bodies by eating a wide range of nutrients. I challenge myself to eat as many colors of fruits and vegetables a day as I can, but variety over time is my true goal.
There are 4 main color groups in vegetables:
Greens - chlorophylls. Chlorophylls are how plants turn sunlight into sugar. For humans, green eats (and especially dark green eats) are great sources of iron, magnesium, calcium, potassium, and folate, and Vitamins A, C, K. K is little known by most folks, but is vital for blood clotting, and may protect against osteoporosis. The best source by weight? Parsley! Eat your garnishes!
Yellows, Oranges, and some Reds: carotenoids. Carrots for your eyes, right? That's from carotenoids, which are powerful anti-oxidants. They soak up harmful light wavelengths and damaging chemicals (in plants, ones that are generated by photosynthesis.) In humans, they're most well known for converting to Vitamin A in the intestine. In the eye, Vitamin A is a building block of the receptor molecule that detects light. Carotenoids are fat-soluble, so if you eat too much, you can start sporting a distinctly orange tint. As delicious as roasted carrots are, they shouldn't be the only vegetable you eat.
Reds and Purples: anthocyanins (and some pale yellows - anthoxanthins) Anthocyanins are known to be antioxidant, and research is pointing towards their ability to be anti-inflammatory, neuro-protective, and preventive against diabetes and cancer. My fave source of anthocyanin is blueberries.
Red and Yellows: betaines. Betaines are famously found in beets (but also found in chard, spinach, quinoa, wheat germ/bran, and marine invertebrates...) Humans don't metabolize betaines efficiently, which is why eating a lot of beets in one sitting can lead to startling effects. In the human body, betaine is an osmolyte (protects cells, proteins, and enzymes against environmental stress) and is a methyl donor. Methyl donatio has multiple complicated pathways in the body, but the elevator pitch is that betaine is protective against coronary and vascular diseases.
Plus, fruits and veggies are full of fiber to keep you and your tp supply regular.
Notes - I am not a doctor nor a nutritionist: this is meant to be generalized bits of nerdy fun, not health advice. And, I could be wrong. Not an expert!
(Sources: On Food and Cooking, Harold McGee; Betaine in human nutrition, Stuart AS Craig; https://healthyeating.sfgate.com/colors-vegetables-nutrients-2311.html;, nutritiondata.self.com; Anthocyanins
Taylor C Wallace, M Monica Giusti; https://www.healthline.com/nutrition/foods-high-in-vitamin-k; https://www.eatright.org/food/vitamins-and-supplements/nutrient-rich-foods/how-to-get-your-kids-to-eat-dark-leafy-greens)
