Fruits and vegetables have a special “secret weapon” against cancer and a variety of other diseases. The secondary plant substances that fruits and vegetables form for their own protection can also protect us humans from diseases.
What do secondary plant compounds do?
Numerous scientific studies show that secondary plant compounds.
- Increase the body’s defenses
- Protect against infections with fungi, bacteria or viruses
- Reduce cholesterol levels
- Have a beneficial effect on blood sugar levels and blood pressure
- Can prevent vascular blockages
Through these effects, fruits and vegetables prevent cancer and cardiovascular disease. Therefore, the “5 a day campaign” promotes a much higher consumption of fruits and vegetables than Germans achieve so far.
Protection for plants and people
To date, researchers have discovered about 30,000 different secondary plant compounds, more than 10,000 of which are found in edible plants. A different composition of these bioactive helpers is found in each type of fruit and vegetable. The functions of the individual secondary plant compounds vary. Some regulate the growth of the plant or serve as colorants and fragrances. Others protect the plants against pests, bacteria or fungi. In the human body, secondary plant compounds also enhance protection against disease.
The “1 x1 ” of the secondary plant substances.
Secondary plant substances are divided into different groups according to their structure. The most important among them are carotenoids, flavonoids (as a subgroup of polyphenols), glucosinolates and sulfides.
Carotenoids
Alone 600 different bioactive substances belong to the group of carotenoids. The best known of these is beta-carotene, which is believed to have a cancer-preventive effect. Carotenoids are the colorants in red- and yellow-colored vegetables and fruits: Carrots, red peppers, pumpkins, apricots and tomatoes top the hit list. But they are also particularly abundant in greens, such as kale, savoy cabbage, spinach and lamb’s lettuce. Here, the green chlorophyll has masked the orange-red color.
Flavonoids
Like carotenoids, flavonoids are able to neutralize “free radicals,” aggressive oxygen compounds in the body, thus preventing the development of cancer. There is also evidence from studies that they protect against heart attacks, kill germs and strengthen the immune system. Flavonoids are eaten with almost all fruits and vegetables. Typical of flavonoid-rich plants are the vibrant red colors seen in beet, red cabbage, eggplant, cherries and grapes.
Sulfides
Sulfides give garlic, onions, leeks and chives their typical pungent flavor. They aid digestion and may protect against stomach and colon cancer. In addition, they prevent cholesterol deposits in the arteries.
Glucosinolates
Glucosinolates are highly concentrated in all types of cabbage, cress, radishes and radishes. These secondary plant compounds are also important in cancer defense. They stimulate the body’s own detoxification, inhibit the growth of microorganisms and reduce the risk of developing stomach ulcers.
Making the most of valuable resources
- When shopping, look for fresh and ripe produce. Ripe fruits and vegetables contain the largest amount of bioactive substances, but much less is in still unripe fruits.
- In many fruits and vegetables, the secondary plant substances are particularly numerous in the skin or directly under it. Therefore, apples, pears, carrots or cucumbers should be briefly and thoroughly washed or brushed before eating, but not peeled. If fruits and vegetables remain in the water, easily soluble, valuable ingredients are quickly lost.
- Some secondary plant substances, such as carotenoids, gets heat relatively well, while others, for example glucosinolates, are sensitive to it. Therefore, it is always better to cook fruits and vegetables only briefly and gently and eat part as raw vegetables.
- Ready-made fruit and vegetable products, such as frozen products, canned foods, dried fruits and juices are made with gentle processing methods and are almost indispensable in everyday cooking. They also provide many secondary plant compounds.Lycopene, for example, a carotenoid, the body can even absorb better from tomatoes if they have been previously processed.
- The biggest enemy of some secondary plant compounds is light. Especially the carotenoids quickly lose their effect when fruits and vegetables are in sunlight. Eat fresh produce as soon as possible to get the largest possible portion of the valuable phytochemicals.
