Hippocrates has been quoted as saying, “Let food be your medicine and
your medicine be your food.” This is sage advice endorsed by scientists
and researchers today. However, it must be noted that not just any
“food” can claim to promote health. Ancients of old did not have the
highly processed and fast foods that plague Western society and
contribute to the increase in diabetes, cancer, heart disease and other ailments. So what foods do qualify as health-promoting? This was addressed in an
influential 2002 book titled The Color Code: A Revolutionary Eating Plan
for Optimum Health, written by James A. Joseph and Daniel A. Nadeau,
both experts in nutrition, together with Newsweek reporter Anne
Underwood. Joseph, who wrote more than 260 scientific articles in his
lifetime, served as the director of the Neuroscience Laboratory at the USDA-ARS Human Nutrition Research Center on Aging (HNRCA) at Tufts
University until his unexpected death in 2010. Nadeau, a physician who
has also served as an assistant professor at Tufts School of Medicine, is
board-certified in diabetes, endocrinology and metabolism. According to
these specialists, “colorful, fresh produce is a key feature of any diet for
optimum health. That’s because fruits and vegetables, especially the most colorful ones, contain a bushel of disease-fighting compounds.” As science delves into the study of the benefits of a colorful diet, they are
discovering the secret of why some societies enjoy long life with low
incidence of health ills. For instance, the traditional diets in Japan and
China consisting of fish, rice, soy and an abundance of colorful produce
promote longevity and health. However, it has been found that Asians
who move to the United States and assume its standard beige diet—high in salt and fat and depleted of vital nutrients—suffer with the same ills as
their American counterparts. Mom was right when she said, “Eat your vegetables.” Maybe she didn’t
know the science behind it, but she was on the right track. Most
everyone today understands that fruits and vegetables are healthy, for
example oranges are high in vitamin C, bananas in potassium, and carrots
in vitamin A. However, science is discovering that the truth goes much
deeper. Yes, fruits and vegetables provide vitamins and minerals, but now they are being studied for their color. In their 2001 book What Color Is Your Diet? David Heber, founding
director of the Center for Human Nutrition at the University of California,
Los Angeles, and dietician Susan Bowerman, note, “What is new is that
these foods can be classified according to color—red, red/purple, orange,
orange/yellow, green, yellow/green, and white/green—based on the
specific chemicals that absorb light in the visible spectrum and thus create the different colors. These chemicals are called “phytonutrients” or
“phytochemicals,” and each of these colored compounds works in
different ways to protect your genes and your DNA.” The Red group provides lycopene, an antioxidant that fights cancer:
tomato-based foods (higher in cooked than raw), watermelon and pink
grapefruit. The Red/Purple group provides anthocyanins, antioxidants that are
known for reducing the risk of heart disease and stroke by impeding clot
formation: blueberries, red apples, red pepper, red wine, purple or red
grapes, prunes, eggplants, strawberries, plums, red cabbage and
raspberries. The Orange group provides alpha- and beta- carotene that promotes eye
and skin health and may fight certain cancers: carrots, cantaloupe,
pumpkin, mango, apricots, sweet potato and acorn squash. The Orange/Yellow group boasts high levels of beta cryptoxanthin, an
antioxidant that protects cells from damage: oranges, peaches, lemons,
pineapple, yellow grapefruit and papaya. The Green group is rich in isothiocyanates, sulforaphane and indoles that
stimulate enzymes in the liver to fight cancer: cauliflower, broccoli, kale,
Swiss chard, Brussels sprouts and cabbage. The Yellow/Green group provides the carotenoids lutein and zeaxanthin,
for eye health that may reduce the risk of cataracts and macular
degeneration: green or yellow pepper, kiwi, corn, avocado, cucumbers
(with skin); collard, mustard or turnip greens, green beans, green peas
and honeydew. The White/Green group provides allicin known as a tumor fighter: garlic
and onions; and flavonoids quertin and kaempferol that protect against
cell damage: celery, asparagus, artichokes, leeks, chives and endive. The question is how much should we be consuming in a given day?
According to the Harvard School of Public Health, “Most people should aim
for at least nine servings (at least 4½ cups) of vegetables and fruits a day
and potatoes don't count. Go for a variety of kinds and colors of produce,
to give your body the mix of nutrients it needs. Best bets? Dark leafy
greens, cooked tomatoes, and anything that's a rich yellow, orange, or red color.” The science behind it may seem daunting, but you don’t have to obtain
an advanced degree in nutrition to understand the benefits of “An apple
(and more) a day keeps the doctor away.” The key is incorporating a
rainbow of colorful fruits and vegetables into the diet every day. It is
easier than you think. Add tomatoes, cucumbers, onions and peppers to your sandwich. Have berries, grilled pineapple or baked apples for dessert. Top off cereal or yogurt with berries or bananas. Have carrot and celery sticks on hand for a quick snack. Enjoy green, red and yellow pepper strips with chunky salsa. Experiment with making fruit or veggie smoothies. Top pancakes or toast with fresh fruit. Include a salad for lunch or dinner. Keep mini boxes of raisins in your desk or purse. Changing how we think and look at food is critical. Joseph, Nadeau and
Underwood write that “many of the ailments that we’ve come to fear—
cancer, heart disease, diabetes, and osteoporosis, among others—are not
inevitable at all. They’re consequences of how we live and how we eat.
By fortifying our diets with colorful fruits and vegetables, we may
prevent many of these diseases from striking in the first place.”
