The figs, grapes and organic wine pictured here provide a basket-full of phytochemicals (plant based chemicals). You’ve probably heard of phytochemicals that are antioxidants, such as beta carotene, and the role they play in helping mop up free radicals. That’s science-jargon for “preventing bad things from happening inside your body.” But, Agricultural Research scientists at the USDA are delving further into phytochemicals and uncovering how they help tame “dysregulated” inflammation. Dysregulated or out-of-control inflammation may increase our risk for cancer, atherosclerosis, diabetes and other diseases. In addition, fat, especially visceral fat (think of big bellies) ramps up systemic inflammation which changes the way your body uses glucose (sugar) which makes it easier for you to gain more weight.
Do you see the cyclical pattern here? Gain weight and your body produces inflammatory compounds which can increase your body’s resistance to the hormone insulin making it easier for you to continue gaining weight.
Though they don’t know exactly how phytochemicals counteract inflammation, this lab is currently examining phytochemicals from red wine, green tea, garlic, curcumin and cinnamon. These phytochemicals protect us by disrupting pathways and blocking activation of pro-inflammatory genes. The proteins these phytochemicals block are called TLRs and NODs for short (“toll-like receptors” and “nucleotide binding oligomerization domain containing proteins”).
In addition to phytochemicals, omega 3 fatty acids also inhibit some TLRs. Whereas saturated fats activate some TLRs and are therefore pro-inflammatory.
Stay tuned as this group of scientists continues to uncover the particular molecular targets of various phytochemicals in our food and beverages. And, in the meantime, eat a variety of color in your diet for maximum phytochemical intake. Doing so may help decrease your risk for several chronic diseases and help you control your weight (or at least control the inflammatory compounds produced in fat tissue which can make gaining more weight very easy).
Quick fix – add colorful fruits and vegetables to every single meal and snack, order loaded salads when you are at restaurants and venture out and try something new (see Farmer’s market post from a few days ago).