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Health Benefits of Fruits and Vegetables

Health Benefits of Fruits and Vegetables. Cancer Heart Disease Stroke Hypertension Birth Defects Cataracts Skin Wrinkling. Diverticulosis Diabetes Mellitus COPD Osteoporosis Obesity Alzheimer’s Disease. Fruits and Vegetables Play A Preventative Role In Many Age-Related Diseases….

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Health Benefits of Fruits and Vegetables

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  1. HealthBenefitsofFruits andVegetables

  2. Cancer Heart Disease Stroke Hypertension Birth Defects Cataracts Skin Wrinkling Diverticulosis Diabetes Mellitus COPD Osteoporosis Obesity Alzheimer’s Disease Fruits and Vegetables Play A Preventative Role In Many Age-Related Diseases… The Health Benefits of Fruits and Vegetables, A Scientific Overview for Health Professionals, Produce for Better Health Foundation, 2001

  3. 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. Eat Your Colors Every Day To Stay Healthy and Fit!

  5. Color Model * *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.

  6. 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. 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. 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. 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. 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. Color Way Guide

  12. 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. Phytochemicals Phenolics Carotenoids Other flavonols flavonoids carotenes melatonin • quercetin • catechins • epicatechins • lignans • tannins lycopene resveratrol isoflavones • genestein • diadzein lutein phytosterols betacarotene anthocyanidins

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