Health benefits of vegetables and fruits

1. Health Benefits of Fruits
and Vegetables

2. © 2002 PRODUCE FOR BETTER HEALTH FOUNDATION
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

3. © 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

4. © 2002 PRODUCE FOR BETTER HEALTH FOUNDATION
Eat Your Colors Every Day
To Stay Healthy and Fit!

5. © 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

6. © 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

7. © 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

8. © 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

9. © 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)

10. © 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

11. © 2002 PRODUCE FOR BETTER HEALTH FOUNDATION
Color Way Guide

12. © 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)

13. © 2002 PRODUCE FOR BETTER HEALTH FOUNDATION
Phytochemicals
Phenolics
flavonoids
flavonols
anthocyanidins
isoflavones
• quercetin
• genestein
• diadzein
Carotenoids Other
betacarotene
lutein
lycopene
carotenes
resveratrol
melatonin
phytosterols
• catechins
• epicatechins
• lignans
• tannins