May-June 2016_nobleed

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 photo by Eugenia Uhl

At Season’s Peak

Strawberries, watermelons and

tomatoes, especially Creoles, are essential spring and summer eating. ​

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.

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