Why Eat the Rainbow?

Catherine M. Champagne, PhD, RDNutritional Epidemiology/Dietary

Assessment & CounselingPennington Biomedical Research Center

Why worry about color?

Think health – think colorThe richer the color in foods the more potent natural chemicals they contain.

Think Health! Think Color!!!

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!!!

Phytochemicals

AllicinCarotenoidsFlavonoidsLignansLuteinLycopeneAnthocyanins

Phenols and cyclic compounds

Isothiocyanates and indoles

ResveratrolSulforaphaneZeaxanthinEllagic acid

What can phytochemicals do?

Function as antioxidantsEnhance your immune responseMay alter estrogen metabolismCause cancer cells to die (apoptosis)Repair DNA damage caused by toxic

compoundsDetoxify carcinogens

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

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!!)

USDA data on foods with high ORAC scores Food Serving size Antioxidant content

Small Red Bean ½ cup dried beans 13727

Wild blueberries 1 cup 13427

Red kidney bean ½ cup dried beans 13259

Pinto bean ½ cup 11864

Blueberries, cultivated

1 cup 9019

Cranberries 1 cup 8983

Artichoke hearts 1 cup, cooked 7904

Blackberries, cultivated

1 cup 7701

Prunes ½ cup 7291

Raspberries 1 cup 6058

*measured as Trolox Equivalents

USDA data on foods with high ORAC scores Food Serving size Antioxidant content

Strawberries 1 cup 5938

Red Delicious apple 1 apple 5900

Granny Smith apple 1 apple 5381

Pecans 1 oz 5095

Sweet cherry 1 cup 4873

Black plum 1 plum 4844

Russet potato 1, cooked 4649

Black beans ½ cup dried beans 4181

Plum 1 plum 4118

Gala apple 1 apple 3903

*measured as Trolox Equivalents

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).

Importance of eating peelings

Ever heard this saying?Peppy Pearly eats peelings, Droopy Delsey doesn’t

Check out the apple story next

ORAC Food ValuesFOOD Serving 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 medium 4859

Apples, Golden Delicious, raw, without skin

1 medium 3558

*measured as Trolox Equivalents

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.

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)

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

Of the top 20 antioxidant fruits and vegetables, 7 are red:

StrawberriesCranberriesRaspberriesCherriesRed grapesBeetsRed peppers

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.

Orange–Yellow

Orange–Yellow

in your diet will…

Help maintain:A healthy heartNight visionHealthy 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.

Orange–Yellow

orange–yellow

The Foods:

VegetablesCarrotsSweet potatoesYellow potatoesPumpkinsSquashCornYellow peppers

FruitsOrangesTangerinesGrapefruitMangoesCantaloupeApricotsBananas

Orange–Yellow

The Green Group

Green foods are a great source of lutein and zeaxanthin

Lutein is actually a yellow-orange pigment, but is masked by the chlorophyll in green foods.

The Power of Green Foods

Antioxidants present in green fruits and vegetables can:

Help prevent macular degeneration

Help prevent cataracts

Can lower risk of some cancers

The Green Group

KiwiGreen grapesHoneydewLimes

Spinach Green pepperBroccoliRomaine Lettuce

Found in:

The Blue-Purple Group

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.

Protect against heart diseaseHave anti-aging effectsPrevent urinary tract infections Have anti-cancer properties

The Blue-Purple Group may:

Found in: BlueberriesBlackberriesGrapes PlumsPurple CabbagePurple OnionEggplantPurple peppersPurple Endive

The Blue-Purple Group

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.

White

White

foods include:

OnionsGarlicCauliflowerApplesPlantains Shallots

White

Summing it all up

For more information…….

Color Code’s Top 10 Vegetables:

Red◦Tomatoes◦Red bell peppers

Orange-Yellow◦Carrots◦Sweet potatoes◦Winter squash

Green◦Kale◦Broccoli◦Spinach

Blue-Purple◦Purple cabbage◦Eggplant

Color Code’s Top 10 Fruits:

Red◦Strawberries◦Raspberries

Orange-Yellow◦Oranges◦Mangoes◦Grapefruit

Green◦Kiwi◦Avocado

Blue-Purple◦Blueberries◦Concord grapes◦Dried plums

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??????

MERCI BEAUCOUP