Why Eat the Rainbow? Catherine M. Champagne, PhD, RD Nutritional Epidemiology/Dietary Assessment & Counseling Pennington Biomedical Research Center

Why worry about color? Think health – think color The richer the color in foods the more potent natural chemicals they contain.

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 Allicin Carotenoids Flavonoids Lignans Lutein Lycopene Anthocyanins Phenols and cyclic compounds Isothiocyanates and indoles Resveratrol Sulforaphane Zeaxanthin Ellagic acid

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

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!!)

USDA data on foods with high ORAC scores FoodServing size Antioxidant content Small Red Bean½ cup dried beans13727 Wild blueberries1 cup13427 Red kidney bean½ cup dried beans13259 Pinto bean½ cup11864 Blueberries, cultivated 1 cup9019 Cranberries1 cup8983 Artichoke hearts1 cup, cooked7904 Blackberries, cultivated 1 cup7701 Prunes½ cup7291 Raspberries1 cup6058 *measured as Trolox Equivalents

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 beans½ cup dried beans4181 Plum1 plum4118 Gala apple1 apple3903 *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 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

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:  Strawberries  Cranberries  Raspberries  Cherries  Red grapes  Beets  Red 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.

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 Foods: Vegetables Carrots Sweet potatoes Yellow potatoes Pumpkins Squash Corn Yellow peppers Fruits Oranges Tangerines Grapefruit Mangoes Cantaloupe Apricots Bananas

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.

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

The Green Group Kiwi Green grapes Honeydew Limes Spinach Green pepper Broccoli Romaine Lettuce Found in:

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.

Protect against heart disease Have anti-aging effects Prevent urinary tract infections Have anti-cancer properties The Blue-Purple Group may:

Found in: Blueberries Blackberries Grapes Plums Purple Cabbage Purple Onion Eggplant Purple peppers Purple 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.

Onions Garlic Cauliflower Apples Plantains Shallots

Summing it all up

For more information…….

Color Code’s 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

Color Code’s 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

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??????