Does food affect autism? Though still a controversial topic, one thing I can definitely say is, “Yes, food affects autism.” How do I know this? It's simple. (Post may contain affiliate links)
FOOD AFFECTS EVERYONE
A healthy, balanced diet that is complete with all of the essential vitamins, minerals, fiber and good quality ingredients will make anyone feel better.
BUT Does Food Affect Autism?
Autism is traditionally viewed as a neurodevelopmental disorder. However, a large percentage of persons diagnosed also have digestive problems. Despite this, traditional treatments focus on controlling behavior through psychiatric and social therapies. These therapies are important in the overall treatment plan. But what has been largely ignored by the medical field is the role of diet in treating autism (and ADHD).
Research shows that the role of digestive disorders in the development of autism needs to be taken more seriously. Common digestive issues are constipation, diarrhea, and intolerance to milk products (casein) and gluten. And as many as 50% of children put on a gluten-free/casein-free diet (GF/CF) improve. Not only that, but other therapies, including supplementation, are shown to improve behavioral problems.
What follows is a brief summary showing the relationship between symptoms and nutritional status.
Different Diet Considerations
Dysfunction of the digestive system is more common in children with autism than in children without autism. Part of these dysfunctions can be explained by a lack of the enzymes required to properly digest certain carbohydrates and proteins. This helps to explain why many children respond well to a GF/CF diet. Gluten is the protein in certain grains and casein is the protein in cow's milk products.
Some children have problems digesting certain types of carbohydrates as well. This is one of the reasons why so many different diets have been proposed. For example, the ketogenic diet, which is extremely low in carbohydrates, and the specific carbohydrate diet (SCD), which limits certain carbohydrates. Also, a low oxalate diet is sometimes proposed.
The Ketogenic Diet
The main issue with putting your children on any of these diets is the potential for nutritional deficiencies. For example, the ketogenic diet (90% fat, low protein, low carbohydrate) is extremely low in fiber and high in saturated fat. So there is a risk of cardiovascular complications and constipation (which is often already a problem). The Ketogenic diet has been shown to be effective in about 25% of children, and is a good option to consider IF YOUR CHILD HAS PROBLEMS WITH SEIZURES. The Ketogenic diet has been used to treat epilepsy for decades, though it is not effective for everyone. However, it is a highly restrictive diet and should not be followed without the guidance of a physician and a dietitian.
This diet recommends limiting carbohydrates to monosaccharides, which are one molecule sugars. The rationale behind this idea is that polysaccharides (“poly” means “many) are harder to digest and contribute to digestive problems.
The logic goes something like this: “When foods aren't digested properly, sometimes there is “intestinal overgrowth” which leads to disease-causing bacteria in the gut.”
This diet is extremely restrictive, and in my opinion, not a diet that should be followed long-term. It may however, help with short term healing of the inflamed gut during acute flare-ups. But except for testimonials, the research is sorely lacking.
An example of what a SCD diet might look like is here.
Low Oxalate Diet
This diet is based on the possibility that high oxalate levels in the blood contribute to the symptoms of Autism. So, on this diet, foods rich in oxalates are avoided. For example, spinach, beetroots, cocoa, black tea, figs, lemon zest, and a whole slew of other foods.
The reason supplementation is usually helpful is because a large percentage of children are deficient due to inadequate intake and poor absorption of nutrients.
Omega-3 Fatty Acids
Omega-3 fatty acids are extremely important to the proper development of the nervous system in children. This starts in the womb and is why it is important that pregnant moms are getting enough omega-3s in their diet. Breastmilk contains the essential omega-3s which previously were lacking in formula. In approximately 1999, the FDA approved omega-3s to be added to formulas because there was so much evidence showing their benefits.
As children grow, omega-3s continue to be important. However, seafood is one of the top allergens. Plus people in the US usually don't consume enough fish to meet needs. Thus, supplementation is usually necessary to see a difference. And there is strong evidence that supplementing with omega-3 fatty acids in kids with autism, aged 5-17, results in improvements in speech and articulation, openness to social interaction, as well as improved mental health.
In contrast, a deficiency of omega-3s results in loss of concentration, hyperactivity, dyslexia, dyspraxia, and the symptoms of autism. In other words, sometimes a contributing cause to the development of ADHD, autism, and other developmental delays is an omega-3 deficiency.
Vitamin B6 and Magnesium
Vitamin B6 is vital in the synthesis of neurotransmitters. For example, serotonin, dopamine, norepinephrine and epinephrine. These are the neurotransmitters that are targeted when MDs prescribe medications to treat depression and sometimes ADHD. Persons with Autism Spectrum Disorder (ASD) are also affected.
Research involving blood levels of vitamin B6 shows interesting results. Whereas blood levels of B6 are often high in persons with autism, the enzymes necessary to make the vitamin active, and thus useful to the body, are often low. This means that even if the child is consuming enough vitamin B6 through diet, it is possible that the B6 is not available for his body to use.
Research supports that vitamin B6 and magnesium supplementation improves behavior in persons with autism. Speak to your doctor if you are concerned about your child's B6 or magnesium status.
But you can start by working to assure that adequate amounts of both of these important nutrients are in your family's diet. One big step is encouraging whole grains, nuts and seeds as much as possible. Also, magnesium is rich in all green vegetables.
Vitamin C
Vitamin C is an antioxidant and may have a protective effect. However, more research is needed in order to determine if vitamin supplementation is necessary. It is really not that hard to get enough vitamin C. One 8 ounce glass of Orange Juice, for example, has 120% of the US RDA of vitamin C. Broccoli, cauliflower, zucchini, tomatoes, pineapple and mango are all good sources as well. Click here for a list of foods high in vitamin C.
Vitamin A
If your child is deficient in vitamin A, supplementation may be helpful. However, vitamin A can be toxic in high doses. So I don't recommend supplementation except as part of a multivitamin supplement. Most multivitamins contain vitamin A.
Vitamin D
Inadequate Vitamin D intake has been linked to increased risk for autism. This was discussed elsewhere. It has also been shown to have a “neuro-protective” effect, and may be important to proper action of neurotransmitters as well.
Vitamin B12 and Folic Acid
Deficiencies in the Cerebrospinal fluid (CSF) have been seen in patients with ASD. This appears to be related to autoantibodies that bind receptors necessary for folate use by the body. As a result, even though folate is high in the blood, it is not available to the body for use. Both B12 and folate are important for a healthy nervous system. So, it is important to make sure there is adequate intake of both vitamins. B12 is found in all animal products and fortified cereals and nondairy milks. Folate is rich in green vegetables and orange juice.
Iron
Children with autism and other sensory processing issues often limit food intake. Thus, iron deficiency is a common problem. However, due to the common digestive problems associated with autism (and ADHD), often the iron deficiency is related to poor absorption. The first step to preventing iron-deficiency is assuring your child is getting iron rich foods every day. You can increase the absorption by combining vitamin C rich foods with iron rich foods. See here for a list of food combinations that increase iron absorption.
Also, if you are concerned, have your child's iron levels tested. If they are low, your doctor may suggest a supplement.
Keep in mind that a multivitamin with iron will not usually contribute to constipation problems. However, high dosage iron supplements often do lead to constipation. Your doctor will help you weigh the benefits and the risks.
Zinc and Copper
The relationship between zinc and copper is confusing and complicated. Suffice it to say that both zinc and copper can be low in children with autism, but it is a fine line between too little and too much. Zinc affects copper status and vice versa. So, it's important to keep them in balance. This is where a Registered Dietitian who specializes in treating autism with supplements can greatly help.
I was planning to write a post specifically about exercise and autism. However, I have noticed that I have readers with all different types of kids (DUH, right)? And as someone pointed out, all kids are unique learners. So, I'm going to broaden my focus a little. I'm going to talk about how to motivate your kids to exercise. I'm also going to talk about how to improve the conditioning of your child no matter what is his or her preferred activity or exercise. In my son's case, it is swimming. (Post may contain affiliate links).
I have to be honest here.
I haven't been the ideal model when it comes to motivating my son to exercise.
Sure, I'm exercising almost daily. So I am modeling the importance of exercise.
But getting my son motivated to exercise is a whole different story.
It might be a bit selfish, but I struggle with fitting in my exercise routine AND motivating my son to exercise as well. This is partly because he's not interested in getting on the treadmill or riding the elliptical or any of the other things I like to do at the gym. In fact (LOL), the one time I talked him into getting on the elliptical, he was one miserable kid! He was only on level 1. (I don't know if you've ever used the elliptical, but it is HARD). I can't remember how long he lasted. However, I do remember him saying, “I am never doing this ever again!” 🙂 So, I'm going to have to wait a while before I try that again.
Nathan does like swimming. This is one that activity that makes it easy for me to motivate him to exercise.
The only thing is that now that he's at the highest level, there are fewer classes to take and he is most definitely NOT self-motivated to do swim laps. And, guess what? I'm not a swimmer.
Not only that, but at the gym, he doesn't like going into the locker room because the men walk around naked and that makes him uncomfortable. As a result of this, it has been well over a year since he's done any kind of significant swimming.
I signed him up for a swimming endurance class this weekend. The class starts in April. Being that it's been a while since he swam laps, he needs to strengthen his muscles so that he can feel successful when he returns to swimming.
So, I did some research and this is what I found:
FLEXIBILITY and CORE TRAINING are essential to preparing your body for success, no matter what the preferred sport or activity.
This is where the motivating your kids to exercise starts to come in. If your child has a preferred exercise or activity, you can discuss with him or her the importance of flexibility and strength to help achieve greater success.
Blood in muscles warms up which raises your core temperature.
Increased oxygen is available to muscles.
Increases in blood circulation and oxygen flow through your body means an increase in available energy to use during your workout.
Greater flexibility in your muscles and connective tissues.
Flexibility is another word for the ability of your muscles and connective tissues (ligaments for example) to stretch. This frees you up for greater movement ability and helps prevent muscle strain injuries and movement injuries.
Two (2) REAL LIFE Examples of what can happen if you don't stretch properly and/or don't have enough flexibility
When I was a lot younger, in shape, and working out regularly, I injured myself during an advanced step aerobic class. How? You may ask. Well, the teacher was late and shortened the warm up period. As a result, my muscles were not properly warmed up and I tripped going over the step and fractured my foot. So, the lesson here is: “Even if you're in shape, stretching is still REALLY important.
Fast forward a few years to post-pregnancy, out of shape, overweight mama (me). I used to love roller skating when I was in high school and a few years after. So, I was so excited to get out on the skating rink when we attended my son's first grade skating party. I got almost around the rink once when a kid skated in front of me. I swerved to avoid him, but lost my balance and fell with my leg bent backward, pulling a ligament in my knee. Not only did I lose my balance more easily because I was overweight, but my leg wasn't flexible enough to prevent the injury. It might have helped if I had stretched out a bit beforehand. But what would really have helped prevent the injury is if I would have prepared ahead of time for the skating party and stretched and practiced my balance before I went out on the rink for the first time in over 20 years.
3 Benefits of Core Training
Increased stability – What this means is that you will be less likely to topple over if you try to stand on one leg, for example. Remember my story about the skating rink? Well, in addition to not having enough flexibility, I was overweight and out of shape in the middle/abdominal/core area. Thus, I toppled over onto my bottom and twisted my leg back.
Increased strength – Anytime you increase strength you are making your life easier. Core strength is important for good posture. Poor posture over time can lead to back and shoulder pain, and even increase risk of back and shoulder injury.
Increased Endurance – This means that you won't get tired as fast.
As I've been adding to this post this week, I've been trying to be more creative in motivating my son to exercise. I've also been thinking again about the different ways he's been active this week:
Nathan walked around the church on Sunday. He actually does this every Sunday because he doesn't feel comfortable interacting with people. So, he walks, before the service, and after the service. One of these days, I am going to put a pedometer on him to see how much walking he's doing. 🙂
He did some light stretching and strengthening on Monday morning, and then daddy and son went on a short walk around the apartment complex where we live. Total time 30 minutes or so.
He went swimming with dad at our gym (I haven't given up on getting him to go) on Tuesday.
Nathan and dad went on a short walk in the morning on Wednesday. In the afternoon, they went to the local bus station because Nathan wanted to see the new fully electric bus that was just put into action. He walked around taking videos and pictures for at least an hour. He does this almost every week (visit a transit center and videotape buses or trains).
Tomorrow he's helping his dad do the shopping for church and they are going to the local recreation center to swim.
Saturday night he will be helping his dad at church with the cooking. He'll be on his feet for an hour at least.
Many of these activities aren't actually “exercise,” but they do count as being active and they burn more calories than if he was just sitting around on the computer or watching TV.
As the weather improves, we'll be taking more nature walks.
Don't forget that nature walks aren't just good for science studies. They're also a great way to motivate your kid to exercise.
So, these are just a few of the ideas I have on how to get yourself and your kids to be more active.
What about you? What ideas do you have that will help motivate your kids to exercise?
Check out the Ace fitness website for lots of great ideas. You can even show your children who are possibly interested in PE as a career the endless possibilities for certifications.
[convertkit form=1087015] Click here to see a few different kids' fitness equipment ideas. Also, read my post about free exercise and nutrition apps here.
Below are a few links to help with specific exercises.
Breastmilk is an amazing thing. And the benefits of breastmilk form a long list. The more I have studied the make up of breastmilk, the more I see evidence of design. Man still hasn't, after years of trying, been able to copy the attributes of breastmilk. Though he keeps trying. Formula companies would just love to convince you that their product is equal. BUT IT ISN'T. Why is breastmilk is so superior to formula? Allow me to count the ways. (Post contains affiliate links).
Omega-3s
It is an amazing thing to consider that Omega-3s have always been in breastmilk. Long before scientists discovered the many benefits of omegas-3 fatty acids, including anti-inflammatory effects and help with brain development, the omega-3s were there. As a creationist, this is what I would expect. God knows so much more than us finite humans. Of course they're there!
The USA just barely approved omega-3s in formula around the year 2000ish. When I was working on my Master's degree program at Loma Linda University (I graduated in late 1999), omega-3 fortified formula was available in Europe. Not so in the USA.
When I first started working as a dietitian for WIC in 2001, formula with omega-3s was brand new to the US market. Thank goodness God knew it was important long before this!
Benefits of Breastmilk – Antibodies and Immunity
Babies who breastfeed get the antibodies from their mother. This increases their ability to fight infection. In fact, it has been documented elsewhere that babies who are breastfed get sick less often. This is one of the main reasons why I pumped for 8 months with my son. I was determined that he get the benefits of breastmilk even if he couldn't latch on.
By the way, even if you breastfeed for the first few days after your baby is born, you have still helped to build her immune system. This is because just after birth, breastmilk is different and is called “colostrum.” Colostrum is thicker, which is why sometimes moms think their supply isn't there right away. Colostrum is higher in protein, fat-soluble vitamins, minerals, and immunoglobulins (antibodies) than the milk that comes later. Thus, giving your baby colostrum at the very beginning will go a LONG WAY in helping her build her immune system.
Weight Loss
One of the reasons why it wasn't excessively difficult for me to pump for 8 months was because I lost weight. In fact, I was down to my pre-pregnant weight within a month or so of having my son. And I wasn't restricting my calories.
When you breastfeed, you use 500-1000 calories extra every day. If you are exclusively breastfeeding, the number is closer to 1000. This is compared to increased needs of 300 calories while pregnant. How's that for some benefits of breastmilk?
Risk of Postpartum Depression is Reduced
Two hormones are involved in the “letting down” process in response to your baby suckling. These two hormones are Oxytocin and Oxytocin Both hormones have a positive effect on mood. And Prolactin is the hormone that inhibits pregnancy.
Birth Control/Delay of Menstruation
Breastfeeding is not a trustworthy form of birth control. However, one of the benefits of breastmilk is that when a woman exclusively breastfeeds, she will almost always have a delay in the return of menstruation. I don't think I got my period until 1 1/2 years after my son was born, and like I said a minute ago, I breastfed/pumped for 8 months.
Less Chance of Your Child Being Overweight Later in Life
When your child breastfeeds she is in control of how much she eats. Getting milk from the breast actually requires effort and also strengthens the oral muscles. As soon as she stops suckling, the milk stops coming. Mom doesn't even have to be paying attention. Unfortunately, most nipples used with bottles have large holes, and the milk just drips into the mouth without any effort. Thus it is easy to overeat when using a bottle.
I used to think it was an old-wives' tale that our stomach stretches. But it's not. So, if your baby gets used to drinking large amounts of formula, his stomach will stretch. This will set him up for overeating later in life. With breastmilk, the baby has to work harder and he gets to decide when it's time to stop.
A note about the size of a baby's stomach.
When I worked for WIC, one of the most common issues I dealt with was people overfeeding their baby. There is no way that a newborn should be drinking 6 ounces of formula. This was amazingly common. And they would wonder why their poor baby was fussy!
A newborn baby's stomach is about the size of a marble. It isn't until the baby is about 1 month old that the stomach is big enough to hold 4 ounces. My suggestion, if you are going to bottle feed, is to use a smaller bottle. That's what I did. I used a 2 ounce bottle for my son at the beginning. And I also picked nipples that had a tiny hole so that he had to work harder to get his meal.
More Benefits of Breastmilk
Reduced Risk of Tooth Decay
This is partly related to the fact that babies often fall asleep while eating. If they fall asleep while on the breast, tooth decay is not an issue. However, if they fall asleep with a bottle in their mouth, the sugars from the formula can cause cavities.
Lower Risk of Ear Infections
Another side effect of allowing a baby to fall asleep with a bottle in his mouth is increased risk of ear infections. The formula from the bottle can leak into the ear canal and result in ear infections. Not only that, but the vacuum created by sucking on the nipple can cause irritation. If you are bottle feeding, the best thing to do is
1) Make sure you baby's head is upright when feeding the bottle.
2) Don't put your baby to bed with a bottle. Hold him while feeding him.
2) Use a positive pressure nipple that is similar to breastfeeding, like this one.
Click here for another risk factor associated with bottle feeding.
COMMON MISCONCEPTIONS AND CONCERNS ABOUT BREASTFEEDING
Is it okay to breastfeed when I'm sick?
YES!!! In fact, if you continue to breastfeed while you are sick, your baby will be getting the antibodies your body created in response to the illness. As a result, your baby will be LESS likely to get sick. Isn't that COOL?!
Why is my baby jaundiced? Should I stop breastfeeding if my baby gets jaundiced? Is this normal?
Jaundice is a common condition in all newborns. However, it tends to be more common and to last longer in breastfed infants. Jaundice is a condition caused by high levels of bilirubin in the blood. Most infants with jaundice can continue to breastfeed as long as bilirubin levels are monitored and your child is otherwise healthy and feeding well.
If my baby gets gassy, do I need to stop breastfeeding?
No, usually there's a food in your diet that you can eliminate that will help with that.
According to BreastfeedingBasics.com, all babies are born with the “lactase” enzyme (the enzyme that digests the sugar lactose) in their intestine. So your baby is most likely not lactose-intolerant. Lactose intolerance usually doesn't develop until 3-4 years of age. Therefore, gassiness is probably the result of something else in your diet.
Let me know if you have any other questions about breastmilk and breastfeeding. Talk to you later! 🙂
Oh, I almost forgot, here is a DELICIOUS vegetable tomato soup my hubby made a few days ago. This is his specialty. Unfortunately, he didn't get a picture and I couldn't find one acceptable online, but suffice it to say it also looks delicious!
1. Exercise Beats the Winter Blues by Getting Your Blood Pumping
Morning is the best time for getting brain work in because I'm fresh, just had my coffee and I have all sorts of ideas. By 1:30-3:00 I start to feel sluggish and in need of a brain break. In the past I took naps, but that just made me feel worse. Now when I start to get drowsy/anxious, I head to the gym. I always feel better afterward. I'm more alert, relaxed and ready to head back to the drawing board.
2. Exercise Beats the Winter Blues by Releasing Endorphins
One of the main reasons you feel better about yourself after working out is because getting the blood pumping releases the “feel-good” hormones known as Endorphins.
“Exercise decreases the stress hormones such as cortisol and increases endorphins. Endorphins are the body’s natural feel good chemicals, and when they are released through exercise, your mood is boosted naturally. As well endorphins, exercise also releases adrenaline, serotonin, and dopamine.” Quote from https://www.naturaltherapypages.com.au/article/Exercise_Endorphins
3. Exercise helps your body use vitamin D.
We live in the Pacific Northwest, so we get a limited number of high quality sunlight, especially in the winter. As a result, many people in this area struggle with Seasonal Affective Disorder (SAD), which is a disorder that results in depression during certain times of the year and has been associated with lack of sunlight.
Exercise has been shown to not only relieve SAD, but to help your body use vitamin D.
People even in sunny areas like southern California can suffer from vitamin D deficiency.
I have only lived in the Oregon for about 12 years. I came from sunny southern California, but I have struggled with depression for 30 plus years. It wasn't until I moved to Oregon that I discovered the depression I've suffered from in the past was mostly related to vitamin D deficiency.
I take vitamin D regularly now. As a result, most of my depression has lifted. However, it wasn't until I started working out daily that my depression symptoms were completely alleviated.
I don't know about you, but I always feel better when I do something I know is good for my health, especially if it's something that is a challenge or that helps me achieve my goals.
5. Exercise releases nervous tension and relieves anxiety.
I get this nervous “I don’t know what I’m going to do with myself” feeling often in the afternoon, especially when my brain shuts off and I feel like I “should” be doing something. After I workout, not only do I feel better knowing I made the healthy choice, but my nervousness is relieved.
Hitting the track takes energy. I simply don't have enough excess energy to let things bother me after I've had a good workout. Thus, problems that seemed insurmountable before a good workout seem like not as big a deal.
And according to Mayo Clinic (and many other sites), this is a scientific fact.
6. Working out increases your metabolism, allowing you to burn more calories for the next 24 hours.
Not only will you burn extra energy when you hit the gym, but you will find that working out regularly will give you more positive energy. You will feel more motivated to do the other things in your life that need doing.
Losing weight, especially when we're carrying extra poundage, is definitely good for the mood!
7. Working out helps you sleep better
Unless you work out right before bed. If you prefer nighttime workouts it's common to have more difficulty sleeping at first. But this is only temporary. After your body gets used to the change in activity, you will actually sleep better. If you work out earlier in the day this should not be a problem in the beginning.
Okay, so we've established that exercise will help you beat the winter blues. However, just running to the gym or the park without planning ahead can interfere with your goal of feeling better.
So please consider the following suggestions before going out to exercise.
3 Important Things to Remember to Help Make Your Workout Successful
1. What you eat before and after your workout is Important.
Low carbohydrate diets are trendy right now. However, if you want to have the energy you need to complete a successful workout, you need some carbohydrates and protein.
Glycogen is a storage form of carbohydrate. This is what your body needs for energy during a workout. When not enough carbohydrate has been eaten through the diet prior to your exercise, or if you have been restricting carbohydrates excessively, you will not have sufficient carbohydrate. As a result, you will not perform at your best during your workout. Thus, make sure you have a light meal with carbohydrates (click here for free table) within 2-3 hours of starting your workout.
Carbohydrate has also been shown to improve immunity during a workout as well. (More on that later).
I can’t believe how many people I see at the gym sweating like crazy, who have absolutely no water nearby. So many times I have wanted to say something. But I refrain because they're people I don't know.
However, it really bothers me when I see people sweating like crazy with absolutely no water nearby.
Oftentimes when people exercise, they think that losing weight during the exercise session is a good thing. However, it is not.
When you weigh yourself before a workout and after a workout, your weight should not change.
If you lose weight during a workout, this means you need to drink more water to prevent dehydration. For example, if you lose a half pound, you need to drink 8 ounces of water.
If you gain weight, they may mean you drank too much water. And this is much more common than people realize, especially among major athletes like marathon runners. So next time, try drinking a bit less water and weight yourself again to measure intake.
The best gauge of whether you need to drink water during a workout is when you feel thirsty–however, it's not fail-safe.
Like I said before, weigh yourself before and after.
Weight loss is a long-term goal of working out–NOT a short-term goal.
3. It is Important to stretch before and after you workout.
This is another thing that I see too many people neglecting. I would say that well over ½ of the people I see work out at the gym do not stretch. This not only increases the risk of injury, but it will interfere with progress. Click here for a few quick stretching exercises you can do before and after exercise.
If you're interested in more specifics on calories burned while doing various forms of activity, I found a great table. Click here for an extensive list of calories burned during various types of exercise and activities.
Click here for some helpful exercise and diet apps that I like and that I posted about previously.
There are at least 5 reasons the color of fruit is important. Today, let's briefly discuss phytochemicals and their role in making fruits colorful.
In addition to giving beautiful colors to fruit, phytochemicals are key for optimal health. But, what exactly is a phytochemical?
Phytochemicals
Also called, “phytonutrients,” phytochemicals are important compounds found in all plants. Phytochemicals are what protect plants from fungus, germs, bugs, and disease. These compounds, though not currently considered “essential,” have been shown to have protective effects on humans as well. Five of the most well known phytonutrients are beta-carotenes, lycopenes, anthoxanthins, and anthocyanins.
Note that no fruit or plant contains only one type of phytochemical. The ones discussed are the predominant type found in particular fruits, and are discussed separately to keep things simple.
Beta-carotene
The pigment that makes the color of fruits, including mangoes and lemons, orange or yellow, is a form of vitamin A. Beta-carotene is part of the “carotenoid” family, which includes other phytochemicals to be discussed in more depth later. Beta-carotene is an antioxidant, and has been shown to have anti-aging and anti-cancer effects. As a source of vitamin A, Beta-carotene is also important for healthy eyes and skin.
Lycopenes
Lycopenes make fruit, such as watermelon and raspberries, red, and are also part of the “carotenoid” family. These pigments are excellent sources of vitamin A. Lycopenes are important for healthy eyes and skin, and are associated with reduced risk of cancer, especially prostrate cancer.
Anthoxanthins
These pigments are powerful antioxidants. Antioxidants are what protect us from environmental damage, damage from the sun, and from toxic substances such as second hand smoke. Antioxidants also help us to fight off infection and illness. Anthoxanthins are found in “colorless” or white fruits, such as coconut, apples and pears.
Anthocyanins
Anthocyanins give the color of fruit blue, purple and red, and are also powerful antioxidants. Purple and blue fruits are good for healthy brain, bones, and arteries. This is largely because of the presence of anthocyanins.
Chlorophyll
Is found in every green plant, because Chlorophyll makes plants green.
In basic biology, we learn that Chlorophyll is the chemical that gives plants the ability to convert carbon dioxide and water. A process known as “photosynthesis,” Chlorophyll is also what enables plants to receive the energy from the sun, and to produce glucose (sugar) and oxygen.
A particularly interesting thing about the Chlorophyll molecule is that it contains magnesium. Thus, ALL green plants contain magnesium. Here is a picture of the Chlorophyll molecule:
The “Mg” smack dab in the middle of the molecule is none other than magnesium. I think that is so cool! And for you techy types, the “Cs” are carbon atoms, which are the building blocks of carbohydrates. The “Ns” are nitrogen atoms, which are the building blocks of amino acids, which are the building blocks of proteins.
In addition to magnesium, green plants are high in vitamin A, C, B6, and fiber. Green fruits rich in these nutrients include green grapes, limes, and kiwi fruit.
Since limited research has been done on phytonutrients (though more is happening as I speak), there is still very little we know about what it is exactly that makes an orange or a raspberry healthier than a supplement that contains the known vitamins and phytonutrients.
Whole Food versus Supplements
This is why it is important to consume the whole food as much as possible. Supplements usually contain isolated nutrients in an attempt to target certain beneficial ingredients (and to make money). For example, you can buy Lycopene by itself in supplement form. While the lycopene supplement may have something good to offer, it is not the whole raspberry or tomato. So, there is no way it can be as good for you as the full tomato. Supplements are man-made, and raspberries and other fruits are made by our loving Creator. So, it is nearly always going to be more beneficial for you to eat the whole foods over the supplements.
As for encouraging your family to eat more fruits, and to get your preschoolers started, here is a simple and fun matching activity I think they (and you) will enjoy. Click here to see it.
This delicious, colorful fruit salad is sure to win the hearts of many including your kids.Though the original recipe is for everything to be mixed together, it's okay to serve fruits in separate bowls/plates for children with sensory issues or for toddlers and other young children.
Prep Time20 minutesmins
Cook Time5 minutesmins
Total Time25 minutesmins
Course: Salad
Cuisine: American
Keyword: healthy, kid friendly recipes, recipes kids love
Servings: 4Servings
Calories: 172kcal
Author: Betty Crocker
Ingredients
4cupsCut up fruit4 different colors is best
2 tbspLime JuiceFresh is best
2 tbspHoney
1/4 teaspoonpoppy seedFound in Spice Aisle of most grocery stores
1teaspooncorn starch
Instructions
Just before adding dressing:Cut up 4 (four) cups of desired fruits.To make Dressing:Mix lime juice, honey, cornstarch and poppy seed in small saucepan. Heat, stirring constantly until mixture thickens and boils. Usually no more than 5 minutes. Cool 5 minutes.Toss dressing with fruit and serve. Recipe can easily be doubled or tripled as needed.
Notes
Fruit Combination ideas:Red apples, bananas, oranges, green grapesBlueberries, cantaloupe, honeydew, strawberriesKiwifruit, bananas, red grapes, pineappleStrawberries, blueberries, apricots, peachesNectarines, peaches, plums, strawberriesRaspberries, peaches, bananas, kiwifruit
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The “Mg” smack dab in the middle of the molecule is none other than magnesium. I think that is so cool! And for you techy types, the “Cs” are carbon atoms, which are the building blocks of carbohydrates. The “Ns” are nitrogen atoms, which are the building blocks of amino acids, which are the building blocks of proteins.
