Numerous studies show that those who eat the most fruits and vegetables have the lowest risk of cancer and heart disease. Yet, when isolated vitamins are consumed, the results are mixed. Why?
According to Dr. Rui Lui of Cornell University, “The key question is whether a purified vitamin has the same benefit as does the whole food.”
Dr. Lui concluded, “Our group found that, for example, that the Vitamin C in apples with skin accounts for only 0.4% of the total antioxidant activity, suggesting that most of the antioxidant activity of fruits and vegetables may come from phenolics and flavonoids in apples. We propose that the additive and synergistic effects of phytochemicals in fruits and vegetables are responsible for their potent antioxidant and anti-cancer activities.”
In other words, the powerful benefit of fruits and vegetables come from the antioxidant activity of the “non-essential” nutrients, in tandem with vitamins. The main categories of these supernutrients are:
Ellagic Acid: Twenty years ago, this antioxidant was unknown to the scientific community. Today, it is one of the most studied of the newly discovered supernutrients found in food. A large number of studies have documented the ability of ellagic acid to protect against lung, colon, breast, intestinal, and exophageal cancer. It may not only block the carcinogenic effects of chemicals, but, it can even halt the progession of cancer and prevent genetic mutations. It may be the key to explain why certain fruits and vegetables have better health benefits than purified vitamins. Wolfberries contain the highest amount of ellagic acid of any known food. Other good sources are raspberries and pomegranates.
Resveratrol: is a powerful anti-cancer antioxidant and cardioprotective compound found in red grapes. It decreases the bad form of cholesterol (LDL) and the clumping of the blood, associated with heart attacks and strokes. It also reduces inflammation, associated with arthritis and other degenerative diseases.
Flavonoids: This group includes over 5,000 potent anti-cancer compounds. Fruits and vegetables contain the most flavonoids of any food group.
Flavnones: Found in oranges, lemons, grapefruits, and berries.
Anthocyanidins and Anthocyanosides: Found in blueberries and grape seeds.
Proanthacyanidins: Found in blueberries, Gingko biloba, and other botanicals.
Curcumin: A powerful anti-inflammatory antioxidant found in tumeric spice.
Cinnamic Acid: An anti-cancer compound found in cinnamon bark.
It is clear that there are components in a plant based diet, other than isolated vitamins and minerals, that can reduce the risk of cancer.
As Gary Young says in his new book, “The fruits richest in antioxidants, such as wolfberries, raspberries, and pomegranates may represent one of our most important natural therapies to slow the onset of degenerative diseases.”
While the research on supernutrients and superfoods continues around the world, the good news is that adding more fresh fruits and vegetables to the diet can profoundly improve health and combat illness.
Faye Durham is a chemist and clinical research associate, specializing in nutrition and disease prevention. She can be reached through the website at http://www.squidoo.com/fdurham or blog at http://www.kunzdurham.blogspot.com
