Health Benefits of Fruits and Vegetables

Health Benefits of Fruits and Vegetables Fruits and Vegetables Play A Preventative Role In Many Age-Related Diseases… Cancer Heart Disease Stroke Hypertension Birth Defects Cataracts Skin Wrinkling Diverticulosis Diabetes Mellitus COPD Osteoporosis Obesity Alzheimer’s Disease 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 Powerful antioxidants Berries, cherries, strawberries, cranberries, red apples, beets, red cabbage, kidney beans © 2002  Anthocyanins:   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 Citrus: work with vitamin C to strengthen bones and teeth, heal wounds, keep skin healthy © 2002  Bioflavonoids:  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 Carotenoids carotenes lycopene lutein betacarotene © 2002 Other melatonin resveratrol phytosterols flavonoids • catechins • epicatechins isoflavones • genestein • diadzein • lignans • tannins anthocyanidins PRODUCE FOR BETTER HEALTH FOUNDATION