Why Eat the Rainbow? Catherine M. Champagne, PhD, RD
Nutritional Epidemiology/Dietary Assessment & Counseling
Pennington Biomedical Research Center
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Why worry about color? Think health think color The richer the
color in foods the more potent natural chemicals they contain.
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Eat Colorful Foods!!!! They contain phytochemicals The term is
generally used to refer to those chemicals that may affect health,
but are not yet established as essential nutrients. Abundant
scientific and government support for recommending diets rich in
fruits and vegetables. Only limited evidence that health benefits
are due to specific phytochemicals. Therefore, eat the
rainbow!!!
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Phytochemicals Allicin Carotenoids Flavonoids Lignans Lutein
Lycopene Anthocyanins Phenols and cyclic compounds Isothiocyanates
and indoles Resveratrol Sulforaphane Zeaxanthin Ellagic acid
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What can phytochemicals do? Function as antioxidants Enhance
your immune response May alter estrogen metabolism Cause cancer
cells to die (apoptosis) Repair DNA damage caused by toxic
compounds Detoxify carcinogens
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Oxygen Radical Absorbance Capacity (ORAC) A method of measuring
antioxidant capacities in biological samples A wide variety of
foods have been tested using this methodology, with certain spices,
berries, and legumes rated very highly colorful High antioxidants
from a diet rich in colorful fruits and vegetables is believed to
play a role in the free-radical theory of aging (aging
better!!)
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USDA data on foods with high ORAC scores FoodServing size
Antioxidant content Small Red Bean cup dried beans13727 Wild
blueberries1 cup13427 Red kidney bean cup dried beans13259 Pinto
bean cup11864 Blueberries, cultivated 1 cup9019 Cranberries1
cup8983 Artichoke hearts1 cup, cooked7904 Blackberries, cultivated
1 cup7701 Prunes cup7291 Raspberries1 cup6058 *measured as Trolox
Equivalents
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USDA data on foods with high ORAC scores FoodServing size
Antioxidant content Strawberries1 cup5938 Red Delicious apple1
apple5900 Granny Smith apple1 apple5381 Pecans1 oz5095 Sweet
cherry1 cup4873 Black plum1 plum4844 Russet potato1, cooked4649
Black beans cup dried beans4181 Plum1 plum4118 Gala apple1
apple3903 *measured as Trolox Equivalents
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Something else to note With nearly all vegetables, conventional
boiling reduces the ORAC value significantly, while steaming
retains more of the antioxidants. So, it is clear that you will get
less impact with dried or raw beans following cooking (my guess is
about 90% less).
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Importance of eating peelings Ever heard this saying? Peppy
Pearly eats peelings, Droopy Delsey doesnt Check out the apple
story next
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ORAC Food Values FOODServing size Antioxidant content* Apples,
Red Delicious, raw, with skin 1 medium 7781 Apples, Red Delicious,
raw, without skin 1 medium 4727 Apples, Golden Delicious, raw, with
skin 1 medium4859 Apples, Golden Delicious, raw, without skin 1
medium 3558 *measured as Trolox Equivalents
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A Word of Caution The relationship between ORAC values and
health benefits has not been established. While this information is
useful, remember that we need more scientifically controlled
studies. Beware of marketing that suggests their products are #1 in
ORAC! It is not known whether such values are accurate or how
absorbable and functional these concentrated antioxidants are in
the human body.
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The Red Group They add anthocyanins, betacyanins and lycopenes
Lycopene is a bright red carotene/carotenoid pigment found in
tomatoes and other red fruits & vegetables (but not
strawberries or cherries)
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What about the REDS?? Red in your diet will help maintain: A
healthy heart Memory function Urinary tract health (cranberries)
Lower risk of some cancers
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Of the top 20 antioxidant fruits and vegetables, 7 are red:
Strawberries Cranberries Raspberries Cherries Red grapes Beets Red
peppers
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The Group foods are a great source of carotenoids Beta Carotene
is a provitamin A carotenoid, which means it can be converted into
Vitamin A.
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in your diet will in your diet will Help maintain: A healthy
heart Night vision Healthy immune system Lower risk of cancer
Antioxidants in fruits and vegetables help prevent cataracts and
protect the body from other types of damage from free
radicals.
The Green Group Green Green foods are a great source of lutein
and zeaxanthin green Lutein is actually a yellow-orange pigment,
but is masked by the chlorophyll in green foods.
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The Power of Green Foods green Antioxidants present in green
fruits and vegetables can: Help prevent macular degeneration Help
prevent cataracts Can lower risk of some cancers
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The Green Group Kiwi Green grapes Honeydew Limes Spinach Green
pepper Broccoli Romaine Lettuce Found in:
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The Blue-Purple Group Blue-Purple Blue-Purple foods are a great
source of anthocyanins and resveratrol Resveratrol is found in the
skin of grapes and is present in purple grape juice and red
wine.
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Protect against heart disease Have anti-aging effects Prevent
urinary tract infections Have anti-cancer properties The
Blue-Purple Group may:
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Found in: Blueberries Blackberries Grapes Plums Purple Cabbage
Purple Onion Eggplant Purple peppers Purple Endive The Blue-Purple
Group
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The Group foods are a great source of allicin, indoles, and
allyl sulfides. They can help maintain heart health and lower risk
of some cancers.
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Onions Garlic Cauliflower Apples Plantains Shallots
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Summing it all up
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For more information.
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Color Codes Top 10 Vegetables: Red Red Tomatoes Red bell
peppers Orange-Yellow Orange-Yellow Carrots Sweet potatoes Winter
squash Green Green Kale Broccoli Spinach Blue-Purple Blue-Purple
Purple cabbage Eggplant
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Color Codes Top 10 Fruits: Red Red Strawberries Raspberries
Orange- Yellow Orange- Yellow Oranges Mangoes Grapefruit Green
Green Kiwi Avocado Blue-Purple Blue-Purple Blueberries Concord
grapes Dried plums
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Consider Blueberries! A USDA database reveals that blueberries
contain more than a dozen vitamins and minerals in small amounts.
They pack fiber. And they contain nearly 100 different
phytochemicals!!! Some data suggests blueberries help memory. Is
there more??????