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THE 5 COLOURS OF FRUITS / VEGETABLES

Approved American Health Dietetic Association and reported by the Dieticians of Canada.

Many epidemiologic researches are confirming that there is a remarkable decrease in cardiovascular

diseases and cancer when increasing the consumption of fruits and vegetables. The OMS (WorldHealth Organization) and the European Commission for Health recommend to consume at least 5

servings of fruits and vegetables per day, preferably in season.

What does make fruits-vegetables so special and exceptional?

1. Biologic water.

2. Vitamins small molecules with antioxidant power, contrasting the cellular ageing.

3. Minerals.

4. Fibres regulating the intestinal transit of foods

5. Phytochemicals (new class of organic substances gifted with surprising beneficial properties).

RED

Watermelon, red orange, cherry, strawberry, red beet, tomato, radish.

The RED fruits-vegetables:

1. Reduce the risk of developing tumors and cardiovascular disease.

2. Protect our arteries.

3. Improve our memory.

They contain 2 phytochemicals:A) Lycopene against breast and vagina cancer (women); against prostate and testicle cancer

(men).

B) Antocyanines make stronger capillaries; improve our sight.

YELLOW / ORANGE

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Apricot, orange, persimmon, lemon, clementine, melon, loquat, peach, grapefruit, carrot, yellow

pepper, pumpkin, and also mango, papaya, durian (not illustrated).

The YELLOW fruits-vegetables:1. Increase the eye sight.

2. Keep cells young.

3. Reduce tumor risks.

They contain 2 phytochemicals:

A) Carotenoids.

B) Flavonoids.

GREEN

Kiwi, green grape, agretto, asparagus, basil, beet, broccoli, artichoke, cabbage, cucumber, chicory,

turnip tops, Belgian endive, lettuce, parsley, rocket, spinach, zucchini

The GREEN fruits-vegetables:

1. Prevent tumor risk.2. Prevent anemia and thrombosis.

3. Facilitate the transmission of nerve pulses.

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They contain 2 phytochemicals:

A) Chlorophyll gives the green color, is antioxidant; blood repairer; reduce menstrual flux;

improve our body odor; prevent strokes.

B) Folic acid (vitamin B9) protect from anemia; improve activity of nervous system; protect

from tumors.C) Carotenoids improve immune system.

BLUE / VIOLET

Figs, raspberries, blueberries, blackberries, blue grapes, red currant, apple, black grapes, blue

eggplant, red/violet endive

The BLUE fruits-vegetables:

1. Protect urine tract and the blood vases.

2. Have anti-inflammatory action against gout and arthritis.3. Improve memory and brain power.

4. Slow down aging of cells.

They contain the following phytochemicals:

A) Autocyanines.

B) Carotenoids antitumor; make young; improve immune system.

C) Beta-carotene improve sight; better tan.

D) Resveratrol against ictus (protective of veins and arteries); plus vitamin C; plus potassium;

plus fibre.

WHITE

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Apple, pear, garlic, cauliflower, onion, fennel, mushroom, leek, celery.

The WHITE fruits-vegetables:

1. Diminish the cholesterol level.

2. Reinforce bones and lungs.

They contain the following phytochemicals:

A) Quercetine antioxidant; anti-allergic; tumor preventine.

B) Istiocyanates make young cells; prevent osteoporosis.

Flavonoids flavons; catechines