Transcript - Adventist Health Victoria

The Colour Code
A
Revolutionary
Eating Plan for
Optimum
Health
Prepared by Sibilla Johnson B.Sc. Nutrition
Ref: Dr James Joseph, Tufts University
Think Health, Think Colour
There are many reasons to eat
colourful foods, in addition to
pigments, plants contain a broad
range of compounds that impart
flavour and aroma’s
Known collectively as Phytochemicals
Groundbreaking research shows
that colourful fruits and vegetables
contribute 100’s of disease fighting
chemicals, including the stubborn
dyes that stain your mouth and
sometimes your shirt!
Dr Jim Joseph, Research Physiologist, Tufts University
Why Plants are Colourful
To understand why phytochemicals
have such powerful effects on the
body, it’s helpful to know what they
do for plants
There are 2 main classes:
Carotenoids and Anthocyanins
Carotenoids
= yellow – orange – red colours,
they are also found in leafy greens, you
can’t see them as chlorophyll masks the
yellow - orange hues
Anthocyanins
= dark red – dark blue – purple
Pigments are a Plant’s Sunblock
The natural dyes serve a vast range of
functions. One of the most import, to
protect the plant against damaging
sunlight. When the day is a scorcher, a
plant can’t move to the shade or apply
sunblock!
“Plants live in a sea of ultraviolet light
that would kill most of us,” says Joseph
Hotchkiss, Professor of Food Science
and Toxicology at Cornell University
Without the powerful
pigments/antioxidants to save them
plants would quickly die
What Phytochemicals Mean To You
Antioxidants in plants function as
antioxidants in people, not particularly in
the same way
Scientists are starting to think of cancer
and heart disease as a shortage of
phytochemicals
How do they promote health?
1. Antioxidants
We can never get rid of free radicals,
(result of natural body processes)
Antioxidants move in before harm occurs.
This cellular police force saves people’s
lives every day
2. Anti-inflammatory strength
Evidence is mounting that chronic
inflammation may contribute to certain
types of cancer.
Inflammation also plays a part in heart
disease and stroke
3. The ability to boost our bodies’
natural detoxification systems
Our bodies have their own elaborate
clean up crew. Guess who are the
key players???
Phytochemicals
1. The best way to eat fruit and
vegetables is just as nature made them
2. In the least processed form, in short:
baked potatoes with their skins on are
better that potato chips, which have
been peeled, chopped, fried and
salted.
3. Whole apples beat apple juice,
which has been peeled, cored and
pressed.
4. Brown rice beats white.
5. Whole strawberries beat jam
Can I get my antioxidants from
supplements?
The short answer is no. Scientist don’t
even know all the phytochemicals as yet.
These chemicals work in vast synergistic
networks, and we need them all!
RED Fruits and Vegetables
Red foods appeal to the eye, but they
also add a plateful of disease fighting
pigments, which mean protection.
*Strawberries. *Cranberries.
*Raspberries. *Cherries. *Red Grapes
*Beets. *Red Capsicums
Orange and Yellow Colours
We have known for a while that these
coloured foods mean protection
*Carrots. *Sweet Potatoes.
*Oranges. *Grapefruit. *Mangoes.
*Rockmelon. *Apricots. *Corn.
*Bananas.
Carrots can be a major contributor
to our health and well-being
When the World Cancer Research
Fund reviewed 206 human studies,
carrots consistently emerged as one
of the top cancer-fighting foods,
along with tomatoes and
cruciferous vegetables
Green is the colour of life!
The main reason to eat your
greens is to tap into the
extraordinary bounty of life-giving
phytochemicals that are packed
into these foods.
Mother was right when she
said, “Eat your greens”
* Spinach. *Avocadoes.
*Asparagus. *Broccoli. *Alfalfa
sprouts. *Kiwi fruit. *Herbs.
Blue and Purple Colours
Blue foods have more protective
power than any other foods.
Blue berries and black berries were
the clear winners among fresh
fruits, prunes and raisins among
dried fruits.
Blue and Purple Foods
*Blue berries. *Black berries.
*Black grapes. *Eggplant.
*Plums. *Prunes. *Raisins.
Blue berries have many types, and strong
concentrations, of anthocyanins.
The Colour Code - Top 10 Fruits
RED – Strawberries, Raspberries.
ORANGE - YELLOW. Oranges,
Mangoes, Grapefruit.
GREEN – Kiwi, Avocado.
BLUE – Purple. Blue berries,
Dark red grapes, Dried plums.
The Colour Code - Top 10
Vegetables
RED – Tomatoes, Red Capsicums.
ORANGE – YELLOW. Carrots, Sweet
potatoes, Pumpkin.
GREEN – Kale, Broccoli, Spinach.
BLUE – PURPLE. Purple cabbage,
Eggplant.
Challenge yourself to eat
more colourful foods
You will do wonders for your
skin, fight disease, and lose
weight if you use fruit to
replace fatty sugary snacks
When it comes to food, let colour be
your guide!
*