Transcript Health Benefits of Fruits and Vegetables

Health Benefits of Fruits
and Vegetables
Fruits and Vegetables Play A
Preventative Role In Many
Age-Related Diseases…
Diverticulosis
Diabetes Mellitus
COPD
Osteoporosis
Obesity
Alzheimer’s Disease
Cancer
Heart Disease
Stroke
Hypertension
Birth Defects
Cataracts
Skin Wrinkling
The Health Benefits of Fruits and Vegetables, A Scientific Overview for Health Professionals,
Produce 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
Color Model
*
*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.
© 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
flavonols
• quercetin
flavonoids
Carotenoids
Other
carotenes
melatonin
lycopene
resveratrol
lutein
phytosterols
• catechins
• epicatechins
isoflavones
• genestein
• lignans
• tannins
• diadzein
anthocyanidins
betacarotene
© 2002
PRODUCE FOR BETTER HEALTH FOUNDATION