Choose a Rainbow of Fruit and Vegetable Colors Each Day To Keep the Doctor Away

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Choose a rainbow of fruit and vegetable colors each day to keep the doctor away

Last Updated: 2004-03-30 16:33:02 -0400 (Reuters Health)

[Revises story posted March 24, to clarify the use of color in selecting

vegetables and fruits]

NEW YORK (Reuters Health) - Choose a rainbow of fruit and vegetable colors each

day to keep the doctor away, according to experts.

Not all fruits and vegetables are created equal in terms of preventing disease,

they note, and people consistently opt for choices that offer little protection

against certain chronic diseases and fall short of providing added health

benefits -- such as corn, potatoes, iceberg lettuce, apples and bananas.

Research suggests that people get the most disease-fighting benefits if they opt

for so-called " powerhouse " choices that are particularly rich in vitamins,

phytochemicals, and other properties. These include dark green and leafy

vegetables like broccoli, deep yellow/orange fruits and vegetables like carrots,

citrus fruits like oranges and grapefruit, and cruciferous vegetables (i.e.,

from the cabbage family) like cauliflower.

" When we look at how to get the most bang for your buck, the most power, it's by

eating these fruits and vegetables in addition to traditional choices, " study

author Dr. Marilyn S. Nanney, who is based at Saint Louis University in

Missouri, said in a statement.

She added that the best way to keep track of which fruits and vegetables are

better than others at reducing risk for cancer, heart disease and other ailments

is to choose them by color.

For instance:

White: Opt for cauliflower in addition to commonly eaten potatoes, onions or

mushrooms.

Green: Add dark lettuces and spinach to commonly consumed iceberg lettuce.

Select broccoli and Brussel sprouts in addition to green beans.

Yellow and Orange: Choose carrots, winter squashes, sweet potatoes, cantaloupe,

oranges and grapefruit in addition to corn and bananas.

Red: Eat tomatoes, red peppers and strawberries along with apples.

So why the confusion? In the Journal of the American Dietetic Association,

Nanney and her colleagues write that current dietary advice is to choose a

variety of fruits and vegetables. This might not always translate to eating a

wide range of colorful fruits and vegetables, as people tend to choose fruits

and vegetables that are familiar and available.

For instance, the U.S. Department of Agriculture's Food Guide Pyramid provides

" general guidance " about diet, Nanney's team points out. The pyramid recommends

at least five servings of fruits and vegetables per day, and says little about

which provide the most disease-fighting benefits.

The " 5 A Day The Color Way " program, a revised form of a national program

designed to help prevent cancer, provides additional guidance by making

recommendations to choose colors daily, but does not identify any differences

within colors.

" People need to know about the health benefits associated with particular fruit

and vegetable sources as they choose their 5 a day, " said Nanney.

SOURCE: Journal of the American Dietetic Association, March 2004.

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