The different colours in fruits and vegetables signal the presence of different groups of phytochemicals, so aim to 'eat a rainbow' every day to gain maximum health benefits.
Herbs are rich in phytochemicals - in particular antioxidants - which are thought to be good for heart health and cancer protection.
Herbs are the ideal ingredient for the health-conscious cook, giving you a wide variety of fabulous flavours without adding salt or fat. Herbs can turn an ordinary dish into something special.
Do you add a few sprigs of parsley to your meals, into the mashed potato or a salad, chopped fresh basil and oregano into spaghetti sauce? If you don't you are missing out on an incredibly simple way to improve your health.
The regular addition of herbs to meals not only enhances flavour but has health benefits too. Herbs have a long history in food and health in many cultures, such as the Mediterranean and Asian diets, where their inclusion is very much a way of life.
Herbs are typically the whole leaves of plants that can be used in cooking to add flavour. Parsley, rosemary and basil are some of the common leafy herbs. Other parts of the plant that are used fresh are also generally classified as herbs, for example garlic, onions, and fennel bulbs.
Herbs could be called the first and most widely used functional foods thanks to the contribution they make to health. Think of herbs as part of the fruit and vegetable group.
Herbs are rich in phytochemicals (chemicals found in plant foods which are good for our health), in particular antioxidants.
Antioxidants are the body's internal bodyguards involving complex reactions that counteract some of the damaging effects of the vandals in the body (free radicals). The damage occurs inside the body through a process called oxidation (like the rusting of a car) that can't be seen.
These vandals are formed from the wear and tear of everyday life, workings of the body (growth, ageing and exercise) and pollutants (especially smoking). The antioxidant content of herbs compares favourably with other foods known for being rich in antioxidants – such as fruit and vegetables.
The combination of foods with herbs eaten together can enhance the overall antioxidant capacity of the meal. Research shows combinations of the bioactive compounds may be more potent in a mixed meal.
For example, adding just 3g of marjoram increases the antioxidant capacity of a salad by over 200%. Herbs rich in antioxidants include oregano, thyme, marjoram, mint, sage and rosemary.
Green, black and white teas all contains flavonoids. As well as being very potent antioxidants, flavonoids seem to operate in other ways that benefit our health.
Antioxidants are very important to good health. Oxidation reactions are going on in our bodies all the time. In fact, oxidation is one of the vital chemical processes that keeps us alive. But oxidation also results in cell damage because it produces some highly reactive 'stray' particles known as free radicals. Free radicals can attack the healthy cells in our bodies, causing DNA damage and initiating the formation of cancer cells. They can also do harm in the circulatory system, causing arteries to clog more easily which can lead to heart attacks and strokes. Free radicals can also break down vitamins in the body.
Antioxidants are compounds that help to inhibit these many oxidation reactions and neutralise free radicals. They are the antidote to some of the body's own poisons, slowing down degeneration and protecting against disease.
There is a growing body of evidence demonstrating the potentially beneficial effects of flavonoids. A number of population studies have demonstrated that flavonoids offer protection against the development of cardiovascular disease and strokes, and there's some evidence that they also have anti-cancer properties.
Black, green and white teas all have high levels of flavonoids. The longer you leave your tea to brew, the higher the concentration of flavonoids.
The average consumption of tea per head in New Zealand is 950g or just under a kilo a year. We're ahead of the Australians, who only consume 700g a head, but way behind the English, who each drink 2.24kg. Overall winners in the cuppa stakes, though, are the Irish, who down a healthy 2.96kg of tea per person, or around 1184 cups a year.
While no one's suggesting replacing fruit and vegetables with tea, the antioxidant activity of tea has been compared with fruit and veges in a number of studies. One British study found that three cups of tea a day has approximately the same antioxidant power as eating six apples.
A link has been established between tea and protection against heart disease. Most studies agree that consumption of both black and green teas is protective, and in patients with existing heart disease, tea consumption is associated with an increased rate of survival from heart attack.
Some studies have found links between the consumption of flavonoid-rich teas and other plants and a reduced incidence of some cancers, although scientists agree that the evidence is not yet conclusive.
Other studies suggest green tea has anti-thrombotic, cholesterol-lowering, antiviral and antibacterial properties. There's been some interesting research involving green tea's possible benefits to the skin in offering protection against skin cancer when applied topically. Based on this research there's been a rash of 'green tea extracts' added to skincare products, even though nothing is conclusive at this point.
Tea consumption also appears to play a role in protection against the risk of hip fractures as it is associated with higher bone mineral density.
Coffee contains polyphenols, the same type of antioxidants found in red wine, tea and chocolate. Coffee is so rich in antioxidants that it is the main dietary source of antioxidants for people in Bavaria, Spain, the US and probably many other countries.
Research indicates coffee consumption reduces the risk of gallbladder disease for women and decaffeinated coffee is associated with a lower risk of type 2 diabetes in post-menopausal women. Early results also suggest coffee drinking is associated with a decreased risk of liver cancer. Researchers continue investigating and debating whether it has any positive effect on exercise performance.