Health Benefits of Fruits and Vegetables. © 2002 PRODUCE FOR BETTER HEALTH FOUNDATION Fruits and Vegetables Play A Preventative Role In Many Age-Related.

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