Proper diet is vital to controlling your body's inflammation levels. Ingesting the correct types and quantities of foods can balance your body's production of anti-inflammatory and pro-inflammatory chemicals. Healthy fruits and vegetables are available in a wide variety of colors. Foods of the various color codes contain different disease fighting substances known as antioxidants and phytochemicals. Dr. David Heber of the UCLA Center for Human Nutrition classifies the following foods in the red color code group: Tomatoes, pasta sauce, tomato soup, tomato-based juices, pink grapefruit, ketchup and watermelon.
Inflammation
Inflammation is a defense mechanism the body uses to combat injury and infection. Excessive whole body, or systemic, inflammation negatively affects every cell in the body. Inflammation is associated with poor health and disease. Diseases characterized by excessive inflammation include: Alzheimer's, diabetes, multiple sclerosis, heart disease, arthritis and cancer. Increased intake of red colored fruits and vegetables decreases inflammation, helps prevent disease and promotes health.
Lycopene
Lycopene is the main disease fighting substance in red colored fruits and vegetables. Lycopene is a powerful antioxidant that is important in promoting prostate health. Lycopene is found in tomatoes, pink grapefruit and watermelon. In his 2001 book, "What Color Is Your Diet," Dr. Heber writes, "Over 80 percent of lycopene in the American diet comes from tomato products."
Cooked Tomatoes
Lycopene is more readily available from cooked tomato products and juices than from whole raw tomatoes. The heating process releases lycopene so it can be absorbed into the body. Pasta sauce, tomato soup, tomato juice and ketchup are the richest sources of lycopene and can be easily added to your diet. Dr. Heber writes, "As little as six ounces of mixed-vegetable juice can significantly increase the levels of lycopene in your body, where it is able to protect your DNA."
Color Code Red
Foods in the red color code include tomatoes, tomato juice, tomato paste, tomato sauce, tomato soup, tomato salsa, mixed vegetable juice, pink grapefruit and watermelon. Implement nutritional changes that include these foods in your diet to increase your lycopene intake and decrease your inflammation levels.
Balance
Eat a wide variety of fruits and vegetables to receive a large quantity of numerous disease fighting substances. Balance your intake of anti-inflammatory and pro-inflammatory foods to reduce your body's inflammation levels. Cindy S. Oliveri, of Ohio State University states, "Eating a diet that contains five to nine servings of fruits and vegetables is one of the easiest ways to increase phytochemicals and antioxidants in your diet."
References
- "What Color Is Your Diet"; David Heber MD, PhD; 2001
- Ohio State University Extension: Nutraceuticals, Phytochemicals, and Antioxidants--What Are They All About?
