DO YOU EAT THE RAINBOW?
23 Nov 2020, Posted by in FYS News
A group of 111 women were all asked to eat 9 portions of fruit and vegetables every day for two weeks. Half of the group were asked to eat a wide range of fruits and vegetables, while the other half term asked to eat a more limited variety.
The researchers measured markers for oxidative stress in the women’s blood both before and after the 2 week study and found the group who ate the higher diversity had significantly reduced their oxidative stress markers in comparison to those who ate the lower diversity.
These results might lead you to believe the ‘low’ diversity didn’t eat many vegetables. Wrong.
The “low diversity” group ate plenty including spinach, Swiss chard, beetroot, artichoke, lettuce, cabbage, broccoli, radish, grapefruit, orange, lemons and lentils to name a few. The point was the fruit and veg they were eating came from only 5 botanical families whereas those in the high diversity group there were eating from 18 botanical families which included foods like berries, sweet potato, kiwi, mushrooms, cucumber and courgette.
The conclusion?
Variety will not only reduce diet fatigue but could also make a huge impact to how their body functions and its ability to manage oxidative stress. An American Gut study also confirms that people who ate 30 different vegetables, fruits and plants had greater diversity in their microbiome which is thought to be a factor in protecting the aging of our brains
What’s more, the colour pigmentation in fruit and veg carries bioactive ingredients (phytonutrients).
What’s more, the colour pigmentation in fruit and veg carries bioactive ingredients (phytonutrients).
How do we do this?
Check out my next Diversity Challenge Blog which includes a food pyramid I have designed for an easy reference for diet variety.
If you want to read the study, it is PMID: 16857842
As always, I would love to hear your thoughts and questions.
In health and happiness
Ange
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