Territory Stories

Sunday Territorian 25 Jan 2015



Sunday Territorian 25 Jan 2015


Sunday Territorian; NewspaperNT




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Community newspapers -- Northern Territory -- Darwin.; Australian newspapers -- Northern Territory -- Darwin.

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Nationwide News Pty. Limited

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Copyright. Made available by the publisher under licence.

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Nationwide News Pty. Limited



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20 LIFESTYLE SUNDAY JANUARY 25 2015 NTNE01Z01MA - V1 TELE01Z01BS - V1 3 b+s 04 nutrition Include the full spectrum in your diet for maximum nutritional benefit. Alex Gazzola explains how 7 colours to have on your plate Lycopene, the antioxidant that gives tomatoes their redness, can protect against prostate cancer, according to a 2013 review published in the journal Nutrition And Cancer. To get the most out of tomatoes, nutritionist Claire Williamson suggests cooking or processing them first. This breaks down the walls of tomato cells, releasing the lycopene and making it more bio-available for absorption, Williamson says. Soups and tomato sauces are excellent dietary sources. An even richer source of lycopene is the gac fruit, also called red melon, which boasts more than 50 times the quantity of tomato. This exotic fruit originally hails from Southeast Asia, but is also grown in north-eastern Australia. Other sources of lycopene include red-fleshed guava, papaya, rosehip, red grapefruit, goji berries and watermelon. purple reigns the futures orange the beauty of brown Weve all heard that wholegrains are good for bowel health, but nutritionist Fiona Hunter says there are even more benefits. Weve come to realise in recent years that wholegrains do much more than merely act as natures broom, she says. The fibres undoubtedly good, but there are proteins, complex starches, trace minerals, such as manganese and magnesium, B vitamins and naturally-occurring prebiotics for healthy gut bacteria in there, too. Wholegrains are also good for your heart. In Harvard Universitys Nurses Health Study, women who ate two to three servings of wholegrains daily were 30 per cent less likely to have a heart attack or heart disease over a 10-year period, compared to those who had less than one serving a week. Harvards School of Public Health say these grains should make up a quarter of each meal. So what about other brown foods, such as chocolate? Dark, bitter varieties contain modest levels of heart-protective procyanidins, but indulge modestly as its still a high-fat food. 1Foods such as blueberries and black grapes get their vibrant purple hue from pigments called anthocyanins, which contain powerful antioxidant properties. Although theyre poorly absorbed by the body, the way we digest anthocyanins can provide health benefits. Theres evidence they offer protection against colon cancer as they pass through the digestive system, antioxidant researcher professor Garry Duthie says. Beetroot is another great choice, he says, thanks to the way its antioxidants help suppress oxidation of animal fats in the body, reducing the likelihood of these being absorbed, and helping protect against heart disease and cancer. A glass of purple-red wine also has benefits, according to professor Roger Corder, author of The Wine Diet. Wine helps protect our hearts and prevents the build-up of fatty deposits in arteries, he says. Procyanidins, which lend deep colour to wines, are the protective compounds. For a potent intake, go for a mouth-puckering astringent wine such as cabernet sauvignon or syrah. 2 The body has the ability to convert the carotenoids found in many orange foods into vitamin a, which is essential for night vision. But its benefits extend beyond that. David Thurnham, a professor of human nutrition in northern Ireland, says a healthy intake of carotenoid-rich food is also associated with a lowered risk of cardiovascular disease and cancer. Betacarotene is the most important carotenoid as it supplies twice the vitamin a of any other, he adds. a rich source of this pigment can be found in carrots, and cooking them helps the body absorb almost all of their available antioxidants. Thurnham says a good guideline is to eat a mix of raw and cooked carrots, and you can apply this to all veg. orange fruits with soft flesh, such as oranges, apricots and mangoes, are better absorbed by the body than fibrous veg, especially when eaten after a balanced meal containing some healthy fats. The presence of fat helps [its] absorption, Thurnham says. 4 5 P H O TO G R A P H y: G eT Ty Im A G eS get ahead with red body+soul www.bodyandsoul.com.au