Transcript Pigment Power Presentation

Department of Family & Consumer Sciences
Pigment Power in Your
Diet©
Kathleen
Shimomura
Family and Consumer
Sciences Educator
shimomura@aesop.
rutgers.edu
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Objectives - Participants
will:
Identify the groups of fruits and
vegetables by the colorful, beneficial
chemical substances they contain.
• Understand the latest research on
the role of these powerful chemicals
that may promote health and prevent
disease.
“Let food be your medicine
and medicine be your
food”
• That food is intimately linked to
optimal health is not a novel
concept. This tenet was
espoused by Hippocrates in
approximately 400 B.C.
Health Benefits of Fruits and
Vegetables
• Foods containing significant
levels of biologically active
components that impart health
benefits beyond basic nutrition.
These components are often
referred to as phytochemicals meaning plant chemicals.
Phytonutrients may:
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Serve as antioxidants
Enhance immune response
Enhance cell-to cell communication
Convert to vitamin A (beta-carotene is
metabolized to vitamin A)
• Cause cancer cells to die (apoptosis)
• Repair DNA damage caused by toxicity
RED Group
• Canned or bottled tomato juice and mixed
vegetable juice, canned tomatoes, tomato
paste and sauce, salsa, pink grapefruit and
watermelon.
• Red in your diet will help maintain a healthy
heart, memory function, urinary tract
health, lower risk of some cancers.
Blue/Purple Group
• Bottled grape juice, bottled or frozen
cranberry juice, frozen whole berries, preshredded purple cabbage, frozen sliced
peppers, fresh apples, pears, berries and
cherries.These foods contain
anthocyanins.
• Healthy aging, memory, urinary tract health
lower risk of some cancers.
Yellow/Orange Group:
• Pre-washed and cut shredded carrots,
frozen carrots, winter squash, mango,
cantaloupe or apricots.These foods
contain alpha and beta carotenes.
• Healthy heart, vision health, healthy
immune system, lower risk of cancer.
Green Group:
• Fresh or frozen spinach, collard
greens, mustard greens, green peas,
turnip greens, frozen pepper slices,
honey dew slices. These contain lutein
and zeaxanthin.
• Vision health, lower risk of some
cancers, strong bones and teeth.
White Group:
• Onions, garlic, celery stalks,
mushrooms and cauliflower. These
contain allicin and indoles.
• Heart health, cholesterol levels that are
already healthy, lower risk of some
cancers.
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Top Ten Fruits and
Vegetables
Strawberries
• Tomatoes
Raspberries
Oranges
Mangoes
Grapefruit
Kiwi
Avocado
Blueberries
Concord grapes
Dried Plums
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Red Bell Peppers
Carrots
Sweet Potatoes
Winter Squash
Kale
Broccoli
Spinach
Purple Cabbage
Eggplant
Source: Color Code; Joseph, Nadeau
Tomatoes
• Consumption of tomato
products is linked to decreased prostate
cancer and possibly cervical cancer.
• Tomato consumption modulates oxidative
DNA damage in humans.
• Studies have shown that women with
high blood levels of lycopene are
associated with a lower risk of breast
cancer.
Garlic
• Garlic contains allylic sulfur
compounds.
• Some allylic sulfur compounds
exhibited chemo-preventive
qualities.
• Garlic appears to lower blood
pressure and cholesterol.
• Allium vegetables include garlic,
onion, leeks, shallots and chives.
Grapes
• Contain a compound found in the skin
of grapes called resveratrol.
• Appears to deter the formation of
plaques inside the arteries.
• May block the formation and growth of
tumors.
• Present in red grape juice and red wine.
Cranberries
• Promotes urinary
tract health.
• Used as treatment
for urinary tract
infections.
• May help fight the
bacteria h.pylori that
causes ulcers.
Anticancer Activity Found
in Berry Extracts
• Extracts from strawberries and
blueberries significantly decreased
the growth of cervical and breast
cancer cells.
• Extracts of “Sweet Charlie”
strawberry decreased breast cancer
cells by 77%.
• Extracts of “Premier Blueberry”
decreased the growth of cervical
cancer cells by 81%.
Blueberries
• May prevent urinary
tract infections.
• May have anticancer properties.
• May protect against
heart disease.
• Favorable effect of
blueberries on
eyesight.
Black Raspberries Fight
Colon Cancer
• High anti-oxidant activity.
• Malignant tumors were
reduced by 80% in the
rats that ate the most
black raspberries.
• Berries bind up a good
portion of free radicals
preventing them from
causing further damage.
Blueberries: Leader of the
Pack
Cruciferous Vegetables & Cancer
RiskBrussels
• Broccoli, cauliflower,
sprouts, greens, cabbage,
spinach, and kale contain
compounds which protect cells
from damage by carcinogens.
These vegetables also contain a
compound which increases
production of carcinogendestroying enzymes.
High Selenium Broccoli
• May provide a
cancer
protective effect.
• In animal
studies, high
selenium
broccoli reduced
mammary and
colon tumors.
“Anthocyanins”
• Anthocyanins are powerful
antioxidants.
• May play a role in cardiovascular
disease.
• Fruits and vegetables are brightly
colored, intensely aromatic and
strongly flavored.
• Found in red wine, eggplant,
radish, red beets, red cabbage
and onion.
Orange Fruits & Vegetables
• Carrots, sweet potatoes, winter
squash, pumpkin, mango, cantaloupe,
spinach, are a great source of beta
carotene and other carotenoids.
• These anti-oxidants help prevent
cataracts and protect the body from
other types of damage from
free radicals.
In Summary
Contact Information
Kathleen Shimomura
Rutgers Cooperative Extension of
Hunterdon County
908.788.1342
[email protected]
Look for this campaign in 2003