Smart eating in winter - why should we pay attention to dark vegetables?

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

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