Why eat the Rainbow? - Botanical Research Center

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



Phenols and cyclic compounds



Isothiocyanates and indoles



Flavonoids



Lignans



Resveratrol



Lutein



Sulforaphane



Lycopene



Zeaxanthin



Anthocyanins



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 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

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

Antioxidant content

USDA data on foods with high ORAC scores Food

Serving size

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

Antioxidant content

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 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

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… 

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 

Vegetables Carrots  Sweet potatoes  Yellow potatoes  Pumpkins  Squash  Corn  Yellow peppers 

Foods: 

Fruits Oranges  Tangerines  Grapefruit  Mangoes  Cantaloupe  Apricots  Bananas 

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 Found in: 

Kiwi



Spinach



Green grapes



Green pepper



Honeydew



Broccoli



Limes



Romaine Lettuce

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.

The Blue-Purple Group may: 

Protect against heart disease



Have anti-aging effects



Prevent urinary tract infections



Have anti-cancer properties

The Blue-Purple Group Found in:  Blueberries  Blackberries  Grapes  Plums  Purple Cabbage  Purple Onion  Eggplant  Purple peppers  Purple Endive

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.

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

 Green

◦ Kale ◦ Broccoli ◦ Spinach

◦ Carrots  Blue-Purple ◦ Sweet ◦ Purple cabbage potatoes ◦ Eggplant ◦ Winter squash

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??????