The Common Ground ~ Color

As we enter May, life is greening up all around us. Added to the greens are the reds of beet stalks, the blues of young kale leaves, the yellows and oranges of dandelions and of course under the trees -- all of those violets…

The Colors of Spring

In growing numbers of studies, the various pigments in plants have been shown to reduce cancer, heart disease and other ailments that result from a lifetime of free radical and oxidative damage. Plant pigments are generally determined by flavonoids and carotenoids, and their relationship to chlorophyll. To date we have identified more than 20,000 flavonoid and 600 carotenoid compounds. Flavanoids, responsible for the blue and red colors in fruits and vegetables, include flavones, flavonols, isoflavones, quercetin, anthocyanins, and catechins. The carotenoids, responsible for the yellow and orange colors in plants, include alpha and beta carotenes, lutein, and lycopene. Hundreds of flavonoids and carotenoids may be contained in just one plant.

Chemically speaking, chlorophyll, the pigment found in all green vegetables, fruits, and sprouted seeds or grains, is often compared to hemoglobin, the substance in blood responsible for delivering oxygen to our trillions of cells. The molecular structure of the two substances is remarkably similar. The only difference is that magnesium is found in the center of the chlorophyll molecule, while iron occupies the center of the hemoglobin molecule.

Chlorophyll acts as an intensely rejuvenating and refreshing tonic in our bodies by improving cellular respiration. As a consequence it is noted for its ability to defend the body against toxic chemicals and radiation; improve mouth and body odors; block the growth of infectious bacteria; speed the healing of wounds (when applied topically); and promote intestinal regularity.

The benefits of plant pigments have long been the interest of folk wisdom. Tart red cherry juice has been recommended as a remedy for arthritis and carrot juice for better eyesight. Western medicine is now beginning to substantiate many of these natural remedies. In fact, lab tests show that the anthocyanins that redden tart cherries give 10 times the anti-inflammatory relief of aspirin, without irritating the stomach. Lutein and zeaxanthin, two pigments found in carrots, protect the plant from blue-spectrum light damage. It turns out that they perform the same function in the macula, the sensitive central portion of the retina crucial to eyesight. In epidemiological studies, those with the highest intake of lutein and zeaxanthin had a 40 to 45 percent reduced risk of developing macular degeneration, the leading cause of blindness in the elderly. “The pigments function as internal sunglasses,” says Billy Hammond, professor of vision science at the University of Georgia.

There are plenty of other examples of promising pigments. The alpha and beta-carotenes that color cantaloupe, pumpkins and carrots appear to prevent lung cancer; the cryptoxanthin in mangoes, oranges and papayas shows promise in decreasing the risk of cervical cancer; and the lycopene that puts the blush in tomatoes, watermelon and pink grapefruit purports to fend off prostate cancer. In one study, researchers at Harvard tracked 48,000 men for six years and found that those who ate the most tomatoes and tomato products were up to 45 percent less likely to develop prostate cancer. Other studies have linked both beta-carotene and lycopene to cardiovascular health. Generally speaking, the more colorful a food is, the greater its benefits. So the variety of colors on our plates is an important consideration when dressing up our meals.

By far the best way to benefit from plant pigments is by eating whole foods. We best utilize the synergistic effects between micronutrients when we consume foods in their natural state with the least amount of processing. Yes, the best recommendation for staying healthy is well known: We must consistently eat a wide variety of colorful fruits and vegetables (best eaten fresh and organically grown) 4 to 5 times daily.

Seems so easy doesn’t it? We all know that we’re supposed to eat our vegetables, but many of us have a hard time meeting the guidelines. On days when we find we can’t measure up, whole foods supplementation may be a viable option. Available in capsules, extracts, juices, liquid concentrates, powders, and tablets, whole foods supplements can help us to get the flavonoids, carotenoids, and chlorophyll our bodies need to balance the stresses of modern living.