Plant foods beneficial

Plant foods, be it legumes, grains and grain products, ground provision, starchy fruits, nuts and seeds and all types of fruits and veggies, are nutritious.

They contain complex carbohydrates, besides protein, fat, vitamins, minerals and water. They also add dietary fibre to the diet, along with the phytonutrients (phytochemicals) and antioxidants.

Studies show that the plantbased diet is cost-effective and may aid those with weight management, together with exercise, as well as managing blood pressure, blood glucose (blood sugar) and cholesterol levels. Moreover, antioxidants and non-nutritive substances such as dietary fibre and phytochemicals found in plant foods are valuable in preventing disease and promoting health.

Dietary fibre which is also referred to as roughage adds bulk to the diet, making you feel full longer and as a result can decrease frequent snacking and you may be less likely to overeat during the day. From this brief discussion, you may wish to conclude that the benefits gained cannot be overlooked. Having knowledge of nutrition in utilising the Caribbean Food Groups, the basic information about the nutrient content of plant foods, along with including the local produce from your kitchen garden (farm-to-table approach) can assist families in meeting daily nutritional requirements, and in lowering their potential risk for diseases. Though, others might argue that there are many factors contributing to disease and rightly so; but, by making small changes in dietary habits and lifestyle, you can probably more than likely improve your health.

Overall, you are encouraged to increase your dietary intakes of plant foods by consuming adequate servings of fruits and vegetables. When making up your plate, one half should consist of plant foods (veggies and fruits), and the other half should be divided into two with a quarter consisting of either boiled ground provision pieces or grains and grain products (such as seasoned brown rice, or pasta) and the next quarter, a protein dish such as stew peas and beans or piece of lean meat, poultry or fish.

Role of nutrients Generally, plant foods are rich in minerals and vitamins. In review minerals such as potassium, calcium, iron, magnesium, copper, manganese, selenium, and phosphorus can be found in plant sources, along with vitamins C, A, E, B group, and folate. Research indicate that consuming a diet rich in nutrients together with reducing sodium can aid in reducing blood pressure levels.

Examples of the basic roles of the aforementioned nutrients: Potassium helps manage blood pressure levels, activate muscles and nerves, regulates acid-base balance in body fluids; Calcium and magnesium – component of bones and teeth, aids in formation; helps with the management of blood pressure; essential for muscle and nerve activity; Manganese is needed for the formation of body fat and bone; Selenium acts as an antioxidant, works together with vitamin E to protect the cells of the body; Phosphorus forms bones and teeth, maintains acid-base balance of fluids; Copper helps the body to use iron and oxygen, a component of enzymes, participates in growth, immunity and brain development; Iron transports oxygen in red blood cells and is needed for certain reactions involving energy formation.

Vitamins C, A, and E all act as antioxidants; specifically vitamin C aids in absorption, wound healing, protection of the immune system; vitamin A is needed for good vision, formation and maintenance of skin and bones; vitamin B group helps the body to get energy from food, works together with the macronutrients (carbohydrates, protein, fats), proper functioning of the nervous system, and is needed for growth and tissue repair; Folate is needed for normal formation of red blood cells, prevents neural tube defects and low birth weight in pregnancy.

Phytochemicals These naturally occurring compounds in plants are responsible for the colour, flavour, and odour.

You should note that more than 2,000 plant pigments are considered phytochemicals; examples include, but should not be limited to flavonoids, carotenoids, and anthocyanins.

Good sources of these phytochemicals, such as carotenoids are dark yellow, deep orange, and deep green veggies and fruits; Flavonoids – fruits, vegetables, onions, kale, beans; Lycopene – tomatoes, red grapefruit, guava, dried apricots; Diallyl sulfide – garlic, onion, scallion, chives, leeks; Indoles – cabbage, cauliflower, spinach, broccoli; Lignans – flaxseed, wheat bran, barley, oatmeal, buck wheat; etc.

Note: Be sure to drink water, the recommendation six-eight glasses per day; dietary fibre absorbs water, it helps to promote good bowel function and alleviates constipation.

Nutrition Message: when planning the weekly menu, always aim for balanced meals; make wise food choices incorporating plant foods.

In doing a quick overview, some people who may be including these foods in their meal plans are encouraged to continue; while for others who omit or consume few servings of plant foods should include them more frequently. Here are a few of the nutrients mentioned above and the best sources: Potassium – bananas, oranges, plantains, potatoes, avocado, milk and milk products, meats; Calcium – dark green leafy vegetables, milk, cheese, yogurt, calcium fortified (orange juice, soy milk), almonds; Magnesium – dried beans, potatoes, dark green leafy vegetables, tofu, peanuts, ready-eat-cereals Iron – dark green leafy vegetables, dried fruits, meat and meat products; Vitamin B group – whole grains, milk and milk products, liver, meat, fish; Folate – fortified grain products, bananas, oranges, grapefruit, dark green leafy vegetables, milk, cheese, yogurt; Vitamin C – citrus fruits, guava, pommecythere, Red West Indian cherry, apples, grapes, etc.

Claudette Mitchell, PhD, RD is an Assistant Professor, University of the Southern Caribbean, School of Science, Technology, and Allied Health