By Dr. Tamara Kung, ND
Nutrition is rife with controversy and debates on meat, dairy, grains, and even lentils! But there is little debate on whether one should eat their fruits & vegetables.
And it’s no wonder why! Fruits and vegetables are full of nutritious anti-inflammatory nutrients called antioxidants which are the cornerstone for health and longevity. There’s a growing amount of evidence showing the protective benefits of these foods for chronic diseases, especially when it comes to heart disease – the leading cause of death in North America.
In 2017, the World Health Organization (WHO) attributed 3.9 million deaths globally as a result of inadequate produce intake. However, only 10-16% of North Americans eat enough according to the the Centre for Disease Control (CDC). Their most recent report found that men (10.1%), younger adults, and low-income adults (6.8%) had the lowest intake of fruits and vegetables. The highest rates were found in ethnic groups (16.4%), and adults over 51 years (12.5%).
The guidelines for 2022-2025 are that adults should consume a minimum of 2 cups of fruits and 2-3 cups of vegetables daily. This is the recommended intake to build up a healthy immune system, reduce autoimmune diseases, prevent obesity and type 2 diabetes, cardiovascular disease, and some cancers.
Reports from the National Health and Nutrition Examination Survey found that 80% of people lacked diversity in fruit and vegetable colour in their diet.
Plants produce pigmented phytochemicals that offer a wide spectrum of healing and rejuvenating properties to the human body and mind. Each colour correlates to a specific health benefit which can be a fun factor in determining your food choices, and an interesting conversation with kids!
Red – for Reducing Cancer Risk
- Tomatoes*
- Apples
- Beets
- Cherries
- Cranberries
- Raspberries
- Red bell peppers
- Red onions
- Pomegranates
- Watermelons
Red produce contains lycopene which suppresses cancer cells. Research on prostate cancer found that dietary intake of lycopene lowered the risk of prostate cancer. Lycopene has also shown anti-cancer effects by inhibiting the growth of cancer cells. The lycopene in cooked tomatoes is 4 times higher than in raw tomatoes (enjoy that pasta sauce!) Human and animal studies have found that watermelon, cranberries, cherries, pomegranate, apples, and raspberries can support immune function, reduce infections and lower inflammation.
Orange – for Hormone Health
- Apricots
- Carrots
- Oranges
- Pumpkins
- Squashes
- Sweet potatoes
Orange comes from the antioxidant called beta-carotene which is essential for vision and immune health. Numerous studies have also tested the impact of carotenoids on hormone and reproductive health and found that one or more servings of citrus fruits daily had 22% lower risk for endometriosis (a condition associated with painfully debilitating menstrual cramps) compared to those women who ate one serving or less per week. A study done in 2016 found that women who ate 400 mcg (one large tangerine) of orange pigmented foods each day delayed the aging of ovaries which leads to more severe menopausal symptoms.
Yellow – for Gut Health
- Bananas*
- Lemons
- Ginger
- Pineapples
- Spaghetti squash
- Corn
- Yellow beets
- Yellow bell peppers
This category of colours contains foods that are more starchy! For example, bananas are a major source of resistant starch, aka fiber, and the more unripe it is, the more fiber and less sugars. These fibers function under the common name of “prebiotics” which help feed your healthy gut bacteria. Well-fed and abundant gut bacteria produce the most potent anti-inflammatory molecules (short chain fatty acids) which are associated with anti-inflammation, anti-cancer properties, immunoregulatory, anti-obesity, anti-diabetes, cardio-protective, neuro-protective (brain protection), and hepato-protective (liver protection). Ginger is widely used in cooking for it’s warm, punchy flavour, but also for its soothing effect on nausea, bloating and indigestion.
In part two, we’ll find out what those green, blue, purple, brown and white foods do for us. In the meantime, add color to all of your meals to immediately improve nutritional value.
Reference:
Lee SH, Moore LV, Park S, Harris DM, Blanck HM. Adults Meeting Fruit and Vegetable Intake Recommendations — United States, 2019. MMWR Morb Mortal Wkly Rep 2022;71:1–9. DOI: http://dx.doi.org/10.15585/mmwr.mm7101a1external icon
Nutrition facts: Lycopene benefits: raw vs. cooked tomatoes. Retrieved from https://nutritionfacts.org/video/lycopene-benefits-raw-vs-cooked-tomatoes/#:~:text=Lycopene%20is%20the%20wonderful%20cancer,more%20lycopene%20than%20raw%20tomatoes.
Whyte AR, Cheng N, Fromentin E, Williams CM. A Randomized, Double-Blinded, Placebo-Controlled Study to Compare the Safety and Efficacy of Low Dose Enhanced Wild Blueberry Powder and Wild Blueberry Extract (ThinkBlue™) in Maintenance of Episodic and Working Memory in Older Adults. Nutrients. 2018 May 23;10(6):660. doi: 10.3390/nu10060660. PMID: 29882843; PMCID: PMC6024810.
Xiong RG, Zhou DD, Wu SX, Huang SY, Saimaiti A, Yang ZJ, Shang A, Zhao CN, Gan RY, Li HB. Health Benefits and Side Effects of Short-Chain Fatty Acids. Foods. 2022 Sep 15;11(18):2863. doi: 10.3390/foods11182863. PMID: 36140990; PMCID: PMC9498509.
