Eating Those Greens

Throughout my teenage years vegetables seemed to served no purpose on my plate other than to accompany a large piece of meat.

Vegetarianism was not unusual, it wasn't particularly widespread; the term pescatarianism was unfamiliar to me in the 80s, and veganism pre 2008 was not nearly as prevalent as it is today.

Over time, perceptions have evolved (including my own) & compelling research has highlighted the advantages of consuming plant-based foods for both human health & the environment, while also revealing some drawbacks of a meat-heavy diet & particularly red meats.

The benefits of eating vegetables that are grown seasonally & locally in uncontaminated soil are significant for our health improvement.

As nutritionists, understanding these processes is essential & from what I have learned, the impact of the nutrients in vegetables is remarkable.

Detoxification is just one example & it is the focus of my discussion here.

The chemical reactions necessary for energy production from the breakdown of carbohydrates, proteins & fats come at a cost, which involves the creation of molecules known as reactive oxygen species (ROS).

These play a crucial role in enabling our cells to talk to each other & help to control a stable internal state, but their production must be balanced with their removal.

If too high & removal is too low, it can disrupt DNA which is the molecule that instructs all cells to grow, function & perform their designated tasks (1).

If the ability to eliminate ROS is diminished over time, it can lead to chronic conditions such as Parkinson's and Alzheimer's disease. Damaged DNA not only has the potential to initiate cancer, but as scientists have found, the increased presence of ROS in specific brain regions is linked to neurodegenerative diseases & DNA mutations, which can also advance cancerous tissues.

Unfortunately, beyond the chemical reactions necessary for macronutrient breakdown, additional toxins are present & come from various sources.

• UK Government guidelines recommend that to remain within safe limits, we should not consume more than 14 units of alcohol per week.

• The UK National Diet & Nutrition Survey (2008 - 2014) indicated that the current consumption of ultra-processed food now accounts for over 56% of our total intake.

• The British Nutrition Foundation reported in 2019 that 43% of UK adults get less than the recommended minimum of 7 hours of sleep per night.

  
  

Considering the efforts being made to reduce toxic air exposure for Londoners & others in densely populated urban areas, I would be somewhat skeptical that any alcohol consumption under 14 units should be deemed safe, unless it is none at all.

Assuming that the above factors are all within acceptable limits, you stay well-hydrated, have regular bowel movements, exercise regularly, detoxification will be enhanced & further improved with proper nutrition.

Green vegetables like broccoli, kohlrabi, pointed savoy cabbage, cauliflower, bok choy, kale, watercress, romanesco & spinach offer essential nutrients with high antioxidative properties (5).

This may help explain why many people who adopt a diet rich in vegetables report feeling significantly better, more energized & experiencing greater mental clarity.

These vegetables are affordable & versatile.

Many can be turned into soups and paired with robust herbs like thyme, bay leaf & rosemary for extra flavor, or blanched in lightly seasoned stock & ready to eat in under three minutes. Others can be eaten raw in salads with softer herbs such as sorrel, parsley, chervil, mint & basil.

The possibilities are vast.

Purchase organic or the highest quality you can afford & ensure they are as fresh as possible to maximize the benefits this food group offers.

References

1. Ray, D. P, et al., (2012). Reactive oxygen species (ROS) homeostasis and redox regulation in cellular signalling. Cell Signal 2012 May; 24 (5): 981-990.

2. Waris, G & Assan , H (2006). Reactive oxygen species: role in the development of cancer and various chronic conditions. Journal of Carcinogenesis. 2006; 5:14.

3. Rauber, F, et al., (2018). Ultra Processed Food Consumption and Chronic Non-Communicable Diseases-Related Dietary Nutrient Profile in the UK (2008 - 2014). Nutrients 2018.

4. Adults & children not getting enough sleep, risking poor diets and obesity, BNF survey finds [Accessed 17 June 2021] Available from: https://www.nutrition.org.uk/press-office/pressreleases/sleep.html

5. Manchali, S. et al., (2012). Crucial facts about health benefits of popular cruciferous vegetables. Journal of Functional Foods. Volume 4 Issue 1, January 2012, Pages 94 - 106.