Fight Cancer, Heart Disease & The Effects of Ageing
It's essential to get a
colourful variety of fruits
and vegetables into
your diet every day! Why?
Eating 5 or more servings of colourful fruits and
vegetables a day is part of an important plan for healthier living. Thats
because deeply hued fruits and vegetables provide the wide range of
vitamins, minerals, fibre, and phytochemicals your body needs to maintain
good health and energy levels, protect against the special of aging, and
reduce the risk of cancer and heart disease.
Leading Health experts around the world advise that
low fat diets rich in fruits and vegetables helps to reduce the risk of
some types of cancer and other chronic diseases.
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Eat your colours every day to stay
healthy & fit |
Choose the Colours of Health
Its all about colour Blue/Purple,
Green, White,
Yellow/Orange, and Red
and the power of colourful fruits and vegetables to promote good
health. So when you're grocery shopping, planning your meals or dining
out, think colour
And for variety, make it 5 A Day The Colour Way:
Blue /
Purple |
Green |
White |
Yellow / Orange |
Red |
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Boost the level of
Blue / Purple in your low-fat diet to
help maintain:
A lower risk of some
cancers*
Urinary tract health
Memory function
Healthy aging
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Add
Green
to your low-fat diet to help maintain:
A lower risk of some cancers*
Vision health
Strong bones and teeth |
Working
White into your low-fat diet helps
to maintain:
Heart health
Cholesterol levels that are already healthy
A lower risk of some cancers* |
Make
Yellow / Orange a part of your low-fat diet to help maintain:
Heart health
Vision health
A healthy immune system
A lower risk of some cancers* |
Be sure to include
Red in your low-fat diet to help
maintain:
Heart health
Memory function
A lower risk of some cancers*
Urinary tract health |
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Blue / Purple
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Beat the special of Aging
Blue/purple fruits and vegetables contain varying amounts of
health-promoting phytochemicals such as anthocyanins and phenolics,
currently being studied for their antioxidant and anti-aging benefits.
Get blue/purple every day with foods such as:
Blackberries
Blueberries
Black currants
Dried plums
Elderberries
Purple figs
Purple grapes
Plums
Raisins |
Purple asparagus
Purple cabbage
Purple carrots
Eggplant
Purple Belgian endive
Purple peppers
Potatoes (purple fleshed)
Black salsify |
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Green |
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Go Green. Go Healthy
Green fruits and vegetables contain varying amounts of potent
phytochemicals such as lutein and indoles, which interest researchers
because of their potential antioxidant, health-promoting benefits. Go
green every day with fruits and vegetables like these:
Avocados
Green apples
Green grapes
Honeydew
Kiwifruit
Limes
Green pears
Artichokes
Arugula
Asparagus
Broccoflower
Broccoli
Broccoli rabe
Brussels sprouts
Chinese cabbage
Green beans
Green cabbage |
Celery
Chayote squash
Cucumbers
Endive
Leafy greens
Leeks
Lettuce
Green onion
Okra
Peas
Green pepper
Sno Peas
Sugar snap peas
Spinach
Watercress
Zucchini |
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White |
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White
for Wellness
White, tan, and brown fruits and vegetables contain varying amounts of
phytochemicals of interest to scientists. These include allicin, found
in the onion family. Get all the health benefits of white by including
foods such as:
Bananas
Brown pears
Dates
White nectarines
White peaches
Cauliflower
Garlic
Ginger |
Mushrooms
Onions
Parsnips
Potatoes (white fleshed)
Shallots
Turnips
White Corn
Jerusalem artichoke |
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Yellow /
Orange |
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Powerful Antioxidants
Orange and yellow fruits and vegetables contain varying amounts of
antioxidants such as vitamin C as well as carotenoids and
bioflavonoids, two classes of phytochemicals that scientists are
studying for their health-promoting potential. Every day, include
orange and yellow fruits and vegetables like these:
Yellow apples
Apricots
Cantaloupe
Cape Gooseberries
Yellow figs
Grapefruit
Golden kiwifruit
Lemon
Mangoes
Nectarines
Oranges
Papayas
Sweet potatoes
Yellow tomatoes
Yellow winter squash |
Peaches
Yellow pears
Persimmons
Pineapples
Tangerines
Yellow watermelon
Yellow beets
Butternut squash
Carrots
Yellow peppers
Yellow potatoes
Pumpkin
Rutabagas
Yellow summer squash
Sweet corn |
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Red |
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Red-hot and Healthy
The specific phytochemicals in the red group being studied for their
health-promoting properties include lycopene and anthocyanins. Get
your reds every day by eating fruits and vegetables such as:
Red apples
Blood oranges
Cherries
Cranberries
Red grapes
Pink/Red grapefruit
Red pears
Pomegranates
Raspberries
Strawberries |
Beets
Red peppers
Radishes
Radicchio
Red onions
Red potatoes
Rhubarb
Tomatoes
Watermelon |
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Glossary |
Wondering what all these terms
mean to you and your diet? Here are some quick explanations:
Nutrients:
Vitamins and minerals Natural substances contained in a wide variety
of foods that have long been recognized as essential to maintaining
healthy body systems. Scientists have defined specific daily amounts
of vitamins and minerals that are necessary for good health.
Carbohydrates, proteins, and fats Compounds found in foods that the
body uses to generate energy or build cells.
Phytochemicals:
Natural plant compounds that may provide a variety of health benefits.
Many of the bright colours in fruits and vegetables come from
phytochemicals.
Antioxidants:
Plant substances that protect the body by neutralizing free radicals,
or unstable oxygen molecules, which can damage cells and lead to poor
health.
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