Adding color to your diet - (The various effects of phytochemicals) ~ Nutritionist's Column Vol.2 (Part 2)
Various phytochemical characteristics
>>Phytochemicals, which we talked about in the first part .
This time, we will introduce the different colors of nutrients classified into five categories: carotenoids, polyphenols, sulfur compounds, polysaccharides, and terpenes, as well as the characteristics of the nutrients that produce these colors.
Carotenoids (red/orange/yellow)
They are natural fat-soluble pigments and are divided into carotenes and xanthophylls.
Carotene
・β-carotene (foods that contain it: carrots, pumpkin, etc.)
It is a yellow or orange pigment and is a nutrient necessary for maintaining night vision and keeping the skin and mucous membranes healthy.
・Lycopene (foods that contain it: tomatoes, watermelon, apricots, etc.)
The red pigment component is expected to improve blood flow.
Xanthophylls
・Lutein (foods that contain it: spinach, carrots, pumpkin, etc.)
It is a yellow pigment that is expected to support eye health, and is one of the nutrients that modern people who often use smartphones and PCs should especially take in.
・β-cryptoxanthin (foods that contain it: Unshu mandarins, ponkan oranges, etc.)
The yellow pigment is believed to protect healthy cells in the body from carcinogenic substances, boost the immune system, and have preventive effects against high blood pressure, arteriosclerosis, diabetes, and osteoporosis.
Polyphenols (red/purple/black/brown)
A general term for substances produced when plants undergo photosynthesis. They are components of plant pigments and bitterness, and have antioxidant properties.
・Anthocyanin (foods containing it: red wine, blueberries, eggplant, red shiso)
It is a water-soluble pigment that is red, blue, purple, etc., and is said to promote the resynthesis of rhodopsin, a pigment component found in the retina of the eye that helps sense light.
・Isoflavones (foods that contain them: soybeans, soybean products, etc.)
It works similarly to the female hormone estrogen and is expected to prevent osteoporosis and relieve menopausal symptoms.
・Catechin (foods that contain it: tea, black tea, etc.)
The bitter and astringent components contained in tea leaves have antibacterial properties and are expected to help lower blood cholesterol and prevent blood pressure from rising.
Flavonol: Quercetin (onion)
Lignan: Sesamin (sesame)
Phenylpropanoids - Caffeic acid/chlorogenic acid (coffee)
Sulfur (containing) compounds (green/yellow-green/white)
It has a pungent aroma and a spicy taste. It is said to improve blood circulation and blood flow, and has a strong antibacterial effect that helps prevent food poisoning.
・Sulforaphane (foods that contain it: broccoli, broccoli sprouts, cabbage)
A component with a spicy, pungent taste. It is one of the nutrients that is expected to regulate irregular bowel movements and inhibit the formation of advanced glycation end products (AGEs), which are formed when proteins and carbohydrates are thermally denatured.
・Isothiocyanates (foods that contain: radish, wasabi, mustard greens)
This spicy component is produced when cells are broken down, such as when grated, and is said to have the potential to strengthen the immune system.
・Allicin (foods containing it: garlic, onions, green onions, chives)
This is an aromatic compound that is produced when cells are destroyed by cutting or grating. It is said to have antibacterial effects.
Polysaccharides (green/brown/white)
It is a type of carbohydrate and is found in large amounts in seaweed, mushrooms, and root vegetables.
・Fucoidan (foods that contain it: seaweed)
A slimy component of seaweed. It is expected to have anti-cancer effects and to stabilize blood pressure.
・β-glucan (foods that contain it: mushrooms)
It is believed to strengthen the immune system and suppress cholesterol levels.
・Inulin (foods that contain it: Jerusalem artichoke, burdock, onion)
It is expected to prevent a sudden rise in blood sugar levels and lower neutral fats in the blood.
Terpenes (yellow/orange/green)
It is a component that has the characteristic aroma and bitterness of herbs and citrus fruits. It has antioxidant properties and strengthens the immune system.
・Limonene (foods that contain it: citrus fruits)
This aromatic component is said to have a relaxing effect, and is expected to activate the sympathetic nervous system, dilate blood vessels, and help improve blood flow.
・Menthol (foods containing: peppermint)
It is a refreshing fragrance ingredient that is said to boost the immune system. It is also used for its relaxing effects and to promote digestion.
I'd like to take it every day because the power of its color helps prevent cellular oxidation.
An easy way to get phytochemicals
Grown contains vegetables that are rich in these phytochemicals, making them easy to include even for busy people.
Live a vibrant life with a phytochemical lifestyle!
>> Part 1 (About the power of plants: phytochemicals)
<Related GRØN products>
Protein Blend Green Monster 20g / 320 yen (excluding tax)
Protein Blend Red Heat 20g / 320 yen (excluding tax)
Protein Blend Criollo Berries 20g / 370 yen (excluding tax)
Protein Blend Matcha All Stars 20g / 370 yen (excluding tax)
Script by Ayako Ishihara
Photos by Moeko Sawada
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Nutritionist, Food Education Instructor, Food 6th Industrialization Producer Level 4
Ayako Ishihara
A nutritional advisor in the healthcare field and an agribusiness professional.
She is involved in a variety of activities specializing in the fields of beauty and health, including giving lectures to Miss World Japan candidates.
With the philosophy of "enriching the mind and body through food and realizing a vibrant society where people and communities are connected," he founded i-Field Co., Ltd. in 2013 and serves as its representative.
He is a core member of the food team for "DINING OUT," which opens outdoor restaurants in various regions, and also participates in fashion brand projects.
She is also involved in the promotion of local ingredients, product development and production specializing in "health" and "beauty," branding, concept design, food hygiene, sales promotion, training planning and management, etc. She is in charge of nutritional supervision for GRØN's product development, proposing ways to incorporate them more effectively into consumer health.
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