Health Secondary plant substances protect our organism

Health all-rounders: Secondary plant substances protect the human body

In terms of health, phytochemicals in fruits, grains, vegetables or legumes are true all-rounders. They can lower cholesterol and, among other things, protect against cancer. Those who eat varied plant-based foods benefit the most.

Secondary plant compounds with numerous functions
Plants are not only important suppliers of carbohydrates, proteins, fats, vitamins and trace elements, but also contain phytochemicals. Such substances are found in very different forms in many plants. For example, as bitter substances in grapefruit or orange. Or as yellow, orange, red or blue colors in apples, tomatoes, carrots, grapes or cherries. Furthermore, they are included as flavorings in spices, herbs and salads and give horseradish its sharpness. The substances are subdivided into different groups depending on their chemical structure and the function they have in the plants, such as carotenoids, sulfides, phytosterols, flavonoids and many more. Researchers assume that there are about 60-100,000 of these ingredients of the diet, only a fraction has been analyzed so far. Many phytochemicals are healthy. The news agency dpa gives an up-to-date report on how the protective substances work and in which foods especially many of them are.

Risk of cancer, heart attack and stroke is reduced
Numerous studies have shown in recent years that such substances also have many positive effects in humans. For example, they reduce the risk of cancer. Scientists believe that among other things the plant substances reduce the risk of lung, breast and colon cancer. According to dpa, Hartmut Henß from the Cancer Center of the Freiburg University Hospital (CCCF) said, "Many of these substances probably act as antioxidants in the human body." Some groups of phytosterols, such as phytosterols, are considered effective in cardiovascular disease because they are natural Are blood pressure and cholesterol lowering. Some substances are associated with specific hypoglycemic, anti-inflammatory, cholesterol-lowering or antithrombotic effects. Research has also shown that flavonoids, which are also present in cocoa beans, can help reduce the risk of heart attack and strokes. In addition, they have an anti-inflammatory effect, protect the body from harmful radicals and help strengthen the immune system.

Various fruits and vegetables on the table
"From today's point of view, however, it does not matter to eat a substance four or five times a day, about five times a day only tomatoes," said Henß. Such individual effects are usually not scientifically proven in humans, possibly in animal experiments or by tests with the pure substances in the laboratory. There are many indications that the different plant substances reinforce each other's effects. "There are studies that show that the greater the botanical diversity in nutrition, the greater the health benefit," said Prof. Bernhard Watzl from the Max Rubner Institute in Karlsruhe. Therefore, a colorful mix of many different fruits and vegetables and other plants should be on the menu. In some plants especially many of the healthy substances are included. "Local seasonal vegetables such as carrots, spinach, broccoli or cabbage are the main carriers of phytochemicals," said Harald Hoppe, organic top chef and nutrition expert of the Inform campaign. There is also a lot to talk about in terms of variety, and fruit and vegetables more often to eat unprocessed, as Watzl advises. By peeling or heating, many of the healthy substances are lost.

Diet with a lot of fruits and vegetables
In order to absorb secondary plant compounds and other important plant compounds in sufficient quantity, the German Society of Nutrition (DGE) recommends five servings or 650 grams of fruit and vegetables daily, of which about 400 grams as vegetables and salad and 250 grams as fruit. However, a dispute has been raging for years about how much fruit and vegetables to recommend. Nutrition experts agree, however, that a diet that is also rich in fiber thanks to a lot of fruits and vegetables, helps to stimulate digestion and reduces the risk of obesity and obesity. This in turn reduces the risk of diabetes. One problem, however, is that most people do not even make five servings a day. According to Watzl, the average consumption in Germany for vegetables is only 124 grams a day, for example. A delicious change could be a smoothie now and then. On the Internet you will find many tips with which delicious smoothies succeed. A good thing is also a raw food plate such as a raw plate with sultanas and with dips or grilled vegetables. (Ad)