Why Eat the
Rainbow?
Catherine M. Champagne, PhD, RD
Nutritional Epidemiology/Dietary
Assessment & Counseling
Pennington B...
Why worry about color?
 Think health – think color
 The richer the color in foods the
more potent natural chemicals
they...
Eat Colorful Foods!!!!
 They contain phytochemicals
The term is generally used to refer to those chemicals
that may affe...
Phytochemicals
 Allicin
 Carotenoids
 Flavonoids
 Lignans
 Lutein
 Lycopene
 Anthocyanins
 Phenols and
cyclic comp...
What can phytochemicals do?
 Function as antioxidants
 Enhance your immune response
 May alter estrogen metabolism
 Ca...
Oxygen Radical Absorbance
Capacity (ORAC)
 A method of measuring antioxidant
capacities in biological samples
 A wide va...
USDA data on foods with high
ORAC scores
Food Serving size Antioxidant content
Small Red Bean ½ cup dried beans 13727
Wild...
USDA data on foods with high
ORAC scores
Food Serving size Antioxidant content
Strawberries 1 cup 5938
Red Delicious apple...
Something else to note
 With nearly all vegetables,
conventional boiling reduces the
ORAC value significantly, while
stea...
Importance of eating peelings
 Ever heard this saying?
Peppy Pearly eats peelings, Droopy Delsey
doesn’t
 Check out the...
ORAC Food Values
FOOD Serving size Antioxidant
content*
Apples, Red Delicious, raw, with
skin
1 medium 7781
Apples, Red De...
A Word of Caution
 The relationship between ORAC values and
health benefits has not been established.
 While this inform...
The Red Group
 They add anthocyanins, betacyanins
and lycopenes
 Lycopene is a bright red
carotene/carotenoid pigment fo...
What about the REDS??
 Red in your diet will help maintain:
A healthy heart
Memory function
Urinary tract health (cran...
 Of the top 20 antioxidant fruits and
vegetables, 7 are red:
Strawberries
Cranberries
Raspberries
Cherries
Red grape...
The Group
 foods are a great
source of carotenoids
 Beta Carotene is a provitamin A
carotenoid, which means it can be
co...
in your diet will…
 Help maintain:
A healthy heart
Night vision
Healthy immune system
Lower risk of cancer
 Antioxid...
The Foods:
 Vegetables
 Carrots
 Sweet potatoes
 Yellow potatoes
 Pumpkins
 Squash
 Corn
 Yellow peppers
 Fruits
...
The Green Group
 Green foods are a great source of
lutein and zeaxanthin
 Lutein is actually a yellow-orange
pigment, bu...
The Power of Green Foods
 Antioxidants present in green fruits
and vegetables can:
Help prevent macular degeneration
He...
The Green Group
 Kiwi
 Green grapes
 Honeydew
 Limes
 Spinach
 Green pepper
 Broccoli
 Romaine Lettuce
Found in:
The Blue-Purple Group
 Blue-Purple foods are a great source
of anthocyanins and resveratrol
 Resveratrol is found in the...
 Protect against heart disease
 Have anti-aging effects
 Prevent urinary tract infections
 Have anti-cancer properties...
Found in:
 Blueberries
 Blackberries
 Grapes
 Plums
 Purple Cabbage
 Purple Onion
 Eggplant
 Purple peppers
 Purp...
The Group
 foods are a great source of
allicin, indoles, and allyl sulfides .
 They can help maintain heart health
and l...
foods include:
 Onions
 Garlic
 Cauliflower
 Apples
 Plantains
 Shallots
Summing it all up
For more information…….
Color Code’s Top 10 Vegetables:
 Red
◦ Tomatoes
◦ Red bell
peppers
 Orange-Yellow
◦ Carrots
◦ Sweet
potatoes
◦ Winter sq...
Color Code’s Top 10 Fruits:
 Red
◦Strawberries
◦Raspberries
 Orange-
Yellow
◦Oranges
◦Mangoes
◦Grapefruit
Green
◦Kiwi
◦...
Consider Blueberries!
 A USDA database reveals that
blueberries contain more than a
dozen vitamins and minerals in small
...
Why eat the Rainbow? - How Sweet It Is! Cinnamon, Spices and Diabetes
Why eat the Rainbow? - How Sweet It Is! Cinnamon, Spices and Diabetes
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Why eat the Rainbow? - How Sweet It Is! Cinnamon, Spices and Diabetes

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Why eat the Rainbow? - How Sweet It Is! Cinnamon, Spices and Diabetes

  1. 1. Why Eat the Rainbow? Catherine M. Champagne, PhD, RD Nutritional Epidemiology/Dietary Assessment & Counseling Pennington Biomedical Research Center
  2. 2. Why worry about color?  Think health – think color  The richer the color in foods the more potent natural chemicals they contain.
  3. 3. 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!!!
  4. 4. Phytochemicals  Allicin  Carotenoids  Flavonoids  Lignans  Lutein  Lycopene  Anthocyanins  Phenols and cyclic compounds  Isothiocyanates and indoles  Resveratrol  Sulforaphane  Zeaxanthin  Ellagic acid
  5. 5. 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
  6. 6. 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!!)
  7. 7. 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
  8. 8. 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
  9. 9. 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).
  10. 10. Importance of eating peelings  Ever heard this saying? Peppy Pearly eats peelings, Droopy Delsey doesn’t  Check out the apple story next
  11. 11. ORAC Food Values FOOD 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
  12. 12. 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.
  13. 13. 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)
  14. 14. 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
  15. 15.  Of the top 20 antioxidant fruits and vegetables, 7 are red: Strawberries Cranberries Raspberries Cherries Red grapes Beets Red peppers
  16. 16. 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.
  17. 17. 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.
  18. 18. The Foods:  Vegetables  Carrots  Sweet potatoes  Yellow potatoes  Pumpkins  Squash  Corn  Yellow peppers  Fruits  Oranges  Tangerines  Grapefruit  Mangoes  Cantaloupe  Apricots  Bananas
  19. 19. 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.
  20. 20. 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
  21. 21. The Green Group  Kiwi  Green grapes  Honeydew  Limes  Spinach  Green pepper  Broccoli  Romaine Lettuce Found in:
  22. 22. 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.
  23. 23.  Protect against heart disease  Have anti-aging effects  Prevent urinary tract infections  Have anti-cancer properties The Blue-Purple Group may:
  24. 24. Found in:  Blueberries  Blackberries  Grapes  Plums  Purple Cabbage  Purple Onion  Eggplant  Purple peppers  Purple Endive The Blue-Purple Group
  25. 25. 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.
  26. 26. foods include:  Onions  Garlic  Cauliflower  Apples  Plantains  Shallots
  27. 27. Summing it all up
  28. 28. For more information…….
  29. 29. 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
  30. 30. Color Code’s Top 10 Fruits:  Red ◦Strawberries ◦Raspberries  Orange- Yellow ◦Oranges ◦Mangoes ◦Grapefruit Green ◦Kiwi ◦Avocado Blue-Purple ◦Blueberries ◦Concord grapes ◦Dried plums
  31. 31. 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??????

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