health benefits of fruits and vegetables. © 2002 produce for better health foundation fruits and...
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Health Benefits of Fruits and Vegetables
© 2002 PRODUCE FOR BETTER HEALTH FOUNDATION
Fruits and Vegetables Play A Preventative Role In Many
Age-Related Diseases…
CancerCancerHeart DiseaseHeart DiseaseStrokeStrokeHypertensionHypertensionBirth DefectsBirth DefectsCataractsCataractsSkin WrinklingSkin Wrinkling
DiverticulosisDiverticulosisDiabetes MellitusDiabetes MellitusCOPD COPD OsteoporosisOsteoporosisObesityObesityAlzheimer’s DiseaseAlzheimer’s Disease
The Health Benefits of Fruits and Vegetables, A Scientific Overview for Health Professionals,The Health Benefits of Fruits and Vegetables, A Scientific Overview for Health Professionals, Produce for Better Health Foundation, 2001Produce for Better Health Foundation, 2001
© 2002 PRODUCE FOR BETTER HEALTH FOUNDATION
Variety of Protective Components in Fruits and Vegetables
Antioxidants Vitamins A & C Folate Potassium Fiber Flavonoids Phytochemicals No fat, saturated fat,
trans fats, or cholesterol Low in sodium and
calories
© 2002 PRODUCE FOR BETTER HEALTH FOUNDATION
Eat Your Colors Every Day To Stay Healthy and Fit!
© 2002 PRODUCE FOR BETTER HEALTH FOUNDATION
*Low-fat diets rich in fruits and vegetables and low in saturated fat and cholesterol may reduce the risk of heart disease and some types of cancer, diseases associated with many factors.
*
Color Model
© 2002 PRODUCE FOR BETTER HEALTH FOUNDATION
RED Eat deep red and pink fruits & vegetables Phytochemicals:
Lycopene: Tomatoes, raw & cooked; watermelon, pink
grapefruit Studied for role in prostate cancer and heart
disease Anthocyanins:
Powerful antioxidants Berries, cherries, strawberries, cranberries, red
apples, beets, red cabbage, kidney beans
© 2002 PRODUCE FOR BETTER HEALTH FOUNDATION
YELLOW ORANGE
Eat deep yellow or orange fruits & vegetables Phytochemicals:
Beta Carotene: Powerful antioxidant; studied along with vitamins
C & E for role in reducing risk for cancer, heart disease, boosting immune system, slowing aging and maintaining good eyesight
Bioflavonoids: Citrus: work with vitamin C to strengthen bones
and teeth, heal wounds, keep skin healthy
© 2002 PRODUCE FOR BETTER HEALTH FOUNDATION
WHITE
Eat white fruits & vegetables Phytochemicals:
Allicin: Studied for role in lowering cholesterol and blood
pressure and increasing ability to fight infections Examples: garlic, chives, scallions, leeks, onions
Indoles & Sulfaforaphanes: Studied for role in inhibiting cancer growth Cauliflower
© 2002 PRODUCE FOR BETTER HEALTH FOUNDATION
GREEN Eat deep green fruits & vegetables Phytochemicals:
Indoles: Cruciferous vegetables (broccoli, cabbage, bok
choy, Brussel sprouts) Studied for role in protecting against breast and
prostate cancers Lutein & Zeaxanthin:
Powerful antioxidant Studied for role in maintain good vision health Green leafy vegetables (kale, peas, spinach, kiwi)
© 2002 PRODUCE FOR BETTER HEALTH FOUNDATION
BLUE PURPLE
Eat deep blue and purple fruits & vegetables
Phytochemicals: Anthocyanins and Phenolics:
Studied for ability to fight heart disease and cancer, anti-inflammatory power, and delay aging
Berries, dried plums, raisins, eggplant, plums, purple grapes, black currants
© 2002 PRODUCE FOR BETTER HEALTH FOUNDATION
Color Way Guide
© 2002 PRODUCE FOR BETTER HEALTH FOUNDATION
Proposed Phytochemical Mechanisms
Potent antioxidants; prevent free radical
oxidation
Boost cancer-fighting enzymes
Block unwanted blood clotting
Prevent inflammation (ie. chronic inflammation
thought to play a role in some cancers, heart
disease, and strokes)
© 2002 PRODUCE FOR BETTER HEALTH FOUNDATION
Phytochemicals
Phenolics
flavonoidsflavonols
anthocyanidins
isoflavones
• quercetin
• genestein
• diadzein
Carotenoids Other
betacarotene
lutein
lycopene
carotenes
resveratrol
melatonin
phytosterols
• catechins
• epicatechins
• lignans
• tannins