Plant foods are packed with phytochemicals, biologically active plant chemicals that are vital to your health. Thousands of phytochemicals have been identified, and many act as antioxidants, reducing the activity of free radicals, harmful compounds produced by the body that damage DNA and body tissues and lead to chronic disease. Plant foods are also good sources of potassium; vitamins A, C and E; folate; and fibre.
Cancer-fighting carotenoids
Carotenoids are a group of pigments found in plants, and all offer potent protection against a variety of cancers.
• Lycopene is responsible for the red colour in tomatoes, watermelon and red grapefruit.
• Lutein makes broccoli and spinach green.
• Beta-carotene is the most abundant carotenoid and is found in dark green and bright yellow or orange vegetables, and red and orange fruits, including cantaloupes, mangoes, apricots and papayas. Beta-carotene is converted to vitamin A by the body.
Plant power shopping list
1. Leafy green vegetables, specifically kale, collards and spinach, are excellent sources of fibre, vitamins A and C and the cancer-fighting carotenoid lutein.
Good for you recipes:
White Bean and Kale Soup
2. Tomatoes, pink grapefruit and watermelon are sources of vitamins A and C and of lycopene, a phytochemical associated with a reduced risk of prostate cancer.
3. Berries, including cranberries, have antioxidant properties and are a source of anthocyanins, which belong to the group of plant compounds called flavonoids. Flavonoids may have antioxidant abilities and are being studied for their anticancer potential.
Good for you recipes:
Banana Berry Smoothie
4. Soybean products, such as tofu, can help lower cholesterol, may protect bone health and may prevent cancer.
Good for you recipes:
Cumin Carrot Tofu Patties
5. Fibre -- both soluble and insoluble -- offers a spectrum of benefits for heart health and the prevention of colon cancer and diabetes.
Good for you recipes:
Fibreful Muffins
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