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Secondary plant compounds in raw foods lower blood pressure and cholesterol
Phytochemicals, found in many fruits and vegetables, are used to promote good health. They can lower blood pressure and cholesterol and protect against cancer. Important is the varied diet, but also the way of preparation.
Phytochemicals are of course guardians of serious diseases like cancer. Image: Johanna Mühlbauer / Fotolia Bitter - Dyes - Flavorings
Secondary plant compounds 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 dyes in apples, carrots, tomatoes, grapes or cherries. Furthermore, they are contained as flavorings in spices, herbs and salads and give horseradish its sharpness. Depending on their chemical structure and the function they have in the plants, these substances are subdivided into different groups such as carotenoids, sulfides, phytosterols, flavonoids and many more. Scientists believe that there are about 60-100,000 of these ingredients of the diet, only a fraction has been analyzed so far. A message from the news agency provides an overview of how the protective substances work and in which foods especially many of them are.
Plant substances reduce cancer risk
In recent years, numerous studies have shown that such substances also have many positive effects in humans. Hartmut Henß from the Cancer Center of the University Hospital Freiburg (CCCF) said according to the dpa: "Probably many of these substances in the human body as antioxidants act." In addition, a number of other anti-cancer mechanisms of certain groups of phytochemicals are known. Scientists believe that the plant substances reduce the risk of lung, breast and colon cancer.
Different effects of different substances
Some groups of phytochemicals, such as phytosterols, are considered effective in cardiovascular disease by lowering blood pressure or cholesterol levels. Some substances are associated with specific hypoglycemic, anti-inflammatory, cholesterol-lowering or antithrombotic effects. In the past, research has also shown that flavonoids, also contained in cocoa beans, can help reduce the risk of heart attack and stroke and possibly counteract age-related memory loss. In addition, they have an anti-inflammatory effect, protect the body from harmful radicals and help to strengthen the immune system.
Mix of many different fruits and vegetables
Henß emphasized: "From today's point of view, however, it does not make sense to eat a substance four or five times a day, about five times a day only tomatoes." Such individual effects are usually not scientifically proven in humans, at best in animal experiments or by tests with the pure substances in the laboratory. So that humans can absorb the substances in such large quantities, they must be water-soluble, for example. But many of the known phytochemicals are only to a small extent, explained Henß. 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 benefits," explained 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.
It depends on the preparation
There are plants that contain especially many of the healthy substances. "Local seasonal vegetables such as carrots, spinach, broccoli or cabbage are the major carriers of phytochemicals," said Harald Hoppe, organic top chef and nutrition expert for the Inform campaign. Fruit, forest fruits, herbs and spices such as saffron, turmeric, curry or garlic are also included large quantities and belong on the table. The preparation also speaks for diversity, and especially for fruit and vegetables more often to eat unprocessed, as Watzl said. By peeling or heating, many of the healthy substances are lost. For example, the valuable flavonoids sit mainly in the shell of cereals, fruits and vegetables. And the fat-soluble carotenoids, such as tomato lycopene, can only be absorbed by the body together with fat.
Germans do not usually come to the recommended amount of 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. A study at University College London showed that the health effect of seven instead of five servings of fruits and vegetables a day is likely even greater. However, most people do not even manage five servings. According to Watzl, the average consumption of vegetables in Germany is only 124 grams per day. Hoppe said that this is often due to wrong formulations and nutritional strategies. Experts advise you to include fruits and vegetables in every meal to get your daily amount. Among other things, it can help to cut fruit and vegetables for snacks.
Organic products contain more of the healthy substances
For those who do not like fruits and vegetables, smoothies are a nice change. In the mixed fruit and vegetable drinks, among other wild plants can be well integrated. "Wild plants contain proper packages of phytochemicals," says Hoppe. Also recommended: A raw food plate with dips or grilled vegetables. The content of phytochemicals has proven to be ahead of organic products. These get no artificial fertilizer and can mature better. As the agency report concludes, in a recent large-scale study in organic products, up to 60 percent more bioactive substances were detected than in conventional fruits and vegetables. (Ad)