In the past, most of the food we consume is called non-nutrient bioactive ingredients. Although these substances are not essential nutrients for the growth and development of the body, they play an important role in maintaining human health, regulating physiological functions and preventing diseases. We call them "phytochemicals". Phytochemicals include carotenoids, chlorophyll, anthocyanins, etc. So why is it recommended to eat dark-colored vegetables? In other words, why do we value dark-colored vegetables such as yellow-orange, green, and purple-red? Because color is one of the manifestations of the richness of vegetables' nutrients and phytochemicals. What are the biological activities of phytochemicals? 01Anti-cancer effect Vegetables are rich in phytochemicals that have the potential to prevent human cancer. People who have a high daily vegetable intake have a cancer incidence rate about 50% lower than those with a low intake. Fresh vegetable salads can significantly reduce the risk of cancer, with the most compelling evidence for epithelial tumors of the gastrointestinal tract, lungs, oral cavity, and larynx. 02 Antioxidant Effect The pathogenesis of cancer and cardiovascular disease is related to the presence of excessive reactive oxygen molecules and free radicals. It has been discovered that a variety of phytochemicals, such as carotenoids, chlorophyll, anthocyanins, etc., also have significant antioxidant effects. 03Immunomodulatory effect The immune system primarily functions to defend against pathogens, but it is also involved in protective processes in the pathology of cancer and cardiovascular disease. To date, many animal experimental studies have been conducted on the effects of carotenoids on stimulating the immune system, and the results have all shown that carotenoids have a regulatory effect on immune function. 04Others Other health-promoting effects of phytochemicals include regulating blood pressure, blood sugar, platelets and blood clotting, and inhibiting inflammation. Which vegetables contain phytochemicals? For example, carotenoids in plants mainly come from yellow-orange and dark green vegetables (such as carrots, tomatoes, leafy vegetables, etc.); for example, polyphenols (including flavonoids) compounds are mainly found in various colored vegetables and plants. In recent years, the vegetable intake of Chinese residents has gradually decreased. Based on their nutritional value and health significance, it is recommended to increase the intake of vegetables, especially dark vegetables. The Chinese Nutrition Society recommends: Eat vegetables at every meal and ensure 300-500g of vegetables per day, with dark vegetables accounting for 1/2. Did you eat right today? References 【1】 Nutrition and Food Hygiene, 7th edition 【2】 Dietary Guidelines for Chinese Residents 2016 Edition Author: Wu Xianglin | Registered dietitian, China's best nutrition science expert Reviewer Xu Shufang | Chief Physician of Clinical Nutrition Department Edit Mia ProofreadingYunjie Welcome to contact China Good Nutrition for reprint cooperation |
<<: “Super Jelly”: It won’t break no matter how you crush it, the Nokia of jelly!
>>: A high fever of 42℃ almost killed him, just because he ate leftovers?
Physics defines "time" as a unit of mea...
In the imagination of ancient people Chang'e ...
Li Miao: Introduction to Physics Resources in The...
Training course content: This is a journey that t...
Lizards are the only amniotes that retain the reg...
The process of submitting a new application is re...
Collaborative filtering Collaborative filtering (...
Author: Li Haijie: Hebei Provincial Key Laborator...
Although the Mesozoic Era is called the "Age...
What is the first thing to do when you wake up in...
How much does it cost to be an agent for a cateri...
This question comes from a reader who said that h...
The Chinese New Year is just around the corner, a...
How did life on Earth begin? This is one of the g...
Author: The Nutcracker Studio Many people have th...