Health Benefits of Fruits and Vegetables Fruits and

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 l l l l l 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 l l Eat deep red and pink fruits & vegetables Phytochemicals: l Lycopene: Tomatoes, raw & cooked; watermelon, pink grapefruit l Studied for role in prostate cancer and heart disease l l Anthocyanins: Powerful antioxidants l Berries, cherries, strawberries, cranberries, red apples, beets, red cabbage, kidney beans l © 2002 PRODUCE FOR BETTER HEALTH FOUNDATION

YELLOW ORANGE l l Eat deep yellow or orange fruits & vegetables Phytochemicals: l Beta Carotene: l l 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: l Citrus: work with vitamin C to strengthen bones and teeth, heal wounds, keep skin healthy © 2002 PRODUCE FOR BETTER HEALTH FOUNDATION

WHITE l l Eat white fruits & vegetables Phytochemicals: l Allicin: Studied for role in lowering cholesterol and blood pressure and increasing ability to fight infections l Examples: garlic, chives, scallions, leeks, onions l l Indoles & Sulfaforaphanes: Studied for role in inhibiting cancer growth l Cauliflower l © 2002 PRODUCE FOR BETTER HEALTH FOUNDATION

GREEN l l Eat deep green fruits & vegetables Phytochemicals: l Indoles: Cruciferous vegetables (broccoli, cabbage, bok choy, Brussel sprouts) l Studied for role in protecting against breast and prostate cancers l l Lutein & Zeaxanthin: Powerful antioxidant l Studied for role in maintain good vision health l Green leafy vegetables (kale, peas, spinach, kiwi) l © 2002 PRODUCE FOR BETTER HEALTH FOUNDATION

BLUE PURPLE l l Eat deep blue and purple fruits & vegetables Phytochemicals: l Anthocyanins and Phenolics: Studied for ability to fight heart disease and cancer, anti-inflammatory power, and delay aging l Berries, dried plums, raisins, eggplant, plums, purple grapes, black currants l © 2002 PRODUCE FOR BETTER HEALTH FOUNDATION

Color Way Guide © 2002 PRODUCE FOR BETTER HEALTH FOUNDATION

Proposed Phytochemical Mechanisms l Potent antioxidants; prevent free radical oxidation l Boost cancer-fighting enzymes l Block unwanted blood clotting l 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 • genestein Other carotenes melatonin lycopene resveratrol lutein phytosterols • catechins • epicatechins isoflavones Carotenoids • lignans • tannins • diadzein anthocyanidins betacarotene © 2002 PRODUCE FOR BETTER HEALTH FOUNDATION