PLANT POWER

The Mediterranean diet has been praised as one of the healthiest in the world. It is a good example of the Optimum Diet (see previous post) with its generous provision of brightly coloured vegetables, small portions of animal and fish protein and the use of monounsaturated olive oil. One of the great secrets of the Mediterranean diet is the phytochemicals that are contained in brightly coloured fresh produce.

Plants produce phytochemicals to protect themselves against natural hazards. When eaten by people and animals this protection is passed on. Phytochemicals are particularly important for their antioxidant power, which helps to neutralize dangerous free radicals. More radicals are produced at 50+ than during earlier years, and phytochemicals may reduce the risk of their causing illnesses, such as cancer, arthritis and heart disease.

Carotenoids
Carotenoids are some of the green, red and yellow pigments that protect plants from too much sunlight. At one time, the main interest in carotenoids was the body's ability to convert beta-carotene into vitamin A. More recently, however, scientists have become interested in the antioxidant role performed by many other carotenoids. These are being shown to reduce the risk of cancer and a wide range of diseases that are more common in older people.

Supplements
At present, the best advice is to obtain your carotenoids from fruits and vegetables because there is increasing scientific evidence for their health benefits. Experiments using supplements have yielded mixed results, and there is some concern that synthetic forms of beta-carotene may not be as effective as natural beta-carotene. It is possible that eating a wide range of carotenoids is more effective than focusing on just one.

Flavonoids
These are plant pigments of many colours with powerful antioxidant activity. They help to damp down allergic conditions, such as asthma, hay fever and inflammatory conditions, such as rheumatoid arthritis. They provide protection against viruses and carcinogens.

The citrus bioflavonoids and the proanthocyanidins (PCOs) strengthen the blood capillaries and improve the flow of blood inside them. This minimizes bleeding and bruising after an injury, and reduces symptoms such as tired, restless legs at the end of the day and cramps at night. Flavonoids are particularly important for diabetics, whose eyes and kidneys are prone to damage as a result of poor capillary circulation. An additional benefit from PCOs is their ability to help reduce the risk of heart disease.

Supplements
If you want to take a supplement of citrus flavonoids, one that contains a standardized mixture of 1-3g of flavonoids is likely to be more effective than mixed citrus flavonoids in which the levels of individual flavonoids, such as rutin and hesperidin, can vary.

Drug Interactions
Naringin, one of the citrus flavonoids, interacts with a number of drugs, including oestrogen and caffeine, to prolong or heighten their action. If you take prescribed medication, check with your doctor before taking supplements that contain caringin or grapefruit juice. PCO supplements are also available and have no known side effects.

Fill Your Diet With Powerful Plants

Carotenoids
Green, red and yellow vegetables and fruits, such as carrots, pink grapefruit, watermelon, apricots, mangoes, yams, tomatoes, red and green cabbage, kale, spinach, berries and plums.
Pulses, grains and seeds.

Flavonoids
Citrus fruits, berries, onions, parsley, pulses, green tea and red wine.
PCOs: Cherries, raspberries, strawberries, red grapes and bilberries (blueberries).