Have you heard the advice to “eat the rainbow”? Plants get their beautiful colors from pigments called carotenoids. There are over 600 types, and they’re strong antioxidants. These pigments are found in your eyes, blood, and brain tissue, and they help optimize your health. Not getting enough carotenoids is linked to blindness, memory problems, cancer, high blood pressure, and a shorter lifespan. Basically, you get sicker faster and suffer longer if you don’t eat your colorful whole foods.
It’s not just about what you eat, but also how your body uses it. Your gut microbiome (the bacteria in your gut) plays a huge role. For example, some bacteria make guanine, which is essential for making important neurotransmitters like serotonin and dopamine. A healthy gut microbiome is key for healthy longevity.
So, how do you get a healthy gut microbiome? Fiber! But not fiber in a supplement bottle. You need fiber from whole plant foods. Most people don’t eat enough fiber—nine out of ten of us are deficient. A small side salad isn’t enough. You need to include fiber-rich foods like fruits, beans, and whole grains with every meal. When you eat whole plant foods, you’re not just getting fiber; you’re also getting other beneficial molecules like polyphenols and anthocyanins that help good bacteria grow and suppress bad ones.
Diets low in fiber and high in animal products and ultra-processed foods reduce the diversity of your gut bacteria and promote harmful ones. We didn’t used to eat this way. People used to eat animal protein with plenty of whole fruits and vegetables. The type of vegetables you choose also matters, as not all are created equal.
In the end, building a bank of health means making smart choices about what you eat. It’s about understanding what your body needs and providing it through real, whole foods, not just relying on quick fixes or processed options. Your body is your own emergency room, constantly triaging life-saving processes. Give it the right ingredients, and it will invest in your long-term health and longevity.
Source: Dr. Liu Jia-Yia
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