The role of phytonutrients in plants
Colored pigments in plants are there to protect them from pathogens, predators and climatic conditions.
They attract pollinators
Contribute to the sensory characteristics, color and nutritional value of the plant.
Chlorophyll (green pigment) in plants absorbs light so plants can make energy (food). This process of photosynthesis also produces oxygen for the earth.
Dietary sources of chlorophyll
Green leafy vegetables – spinach, watercress, mountain radish, lettuce, arugula, celery, Swiss chard
Rich in nutrients that protect heart health and lower blood pressure; especially dietary nitrates.
Cruciferous Vegetables – Broccoli, Brussels Sprouts, Kale, Cabbage, Bok Choy
Associated with reduced cardiovascular (CVD) mortality and atherosclerosis (hardening of the arteries) due to their antioxidant and anti-inflammatory properties.
Greens are rich in heart-healthy nutrients, including vitamin K, magnesium, potassium, dietary nitrates and folate. A meta-analysis found that daily consumption of green vegetables reduced the risk of cardiovascular disease by 15.8%.
Chlorophyll has antioxidant activity and may help treat inflammation and related diseases.
Eating greens has anti-inflammatory properties – Inflammation can occur in the body for a number of reasons. Perhaps it is due to a reaction to an irritation (allergy), injury, or pathogen. Inflammation can lead to redness, pain, loss of function, and high levels of pro-inflammatory markers in the body. Treating inflammation is important because it is linked to many chronic diseases.
Eating greens has antioxidant benefits – Free radicals are a product of the body’s natural metabolism. However, accumulation can be toxic and lead to acceleration of the aging process and chronic diseases such as neurodegenerative and cardiovascular diseases, cancer, atherosclerosis and ulcerative colitis.
Add more phytonutrients to your diet
Make sure you’re getting a good dose of heart-protecting nutrients every day by eating more of the green foods listed above. It is well known that increasing your intake of fruits and vegetables can help prevent the onset of chronic diseases. Remember to increase your nutritional diversity by “eating the colors of the rainbow” and choosing nutrient-dense foods such as fruits and vegetables every day!
