The Colour Code

A Revolutionary Eating Plan for Optimum

Health

Prepared by Sibilla Johnson B.Sc. NutritionRef: Dr James Joseph, Tufts University

Think Health, Think Colour

There are many reasons to eat colourful foods, in addition to

pigments, plants contain a broad range of compounds that

impart flavour and aroma’s

Known collectively as Phytochemicals

Groundbreaking research shows that colourful fruits and vegetables contribute 100’s of

disease fighting chemicals, including the stubborn dyes that stain your mouth and

sometimes your shirt!Dr Jim Joseph, Research Physiologist, Tufts University

Why Plants are Colourful

To understand why phytochemicals have such

powerful effects on the body, it’s helpful to know what they do for

plantsThere are 2 main classes:

Carotenoids and Anthocyanins

Carotenoids = yellow – orange – red colours,they are also found in leafy greens, you can’t see them as chlorophyll masks the yellow - orange hues

Anthocyanins= dark red – dark blue – purple

Pigments are a Plant’s Sunblock

The natural dyes serve a vast range of functions. One of the

most import, to protect the plant against damaging sunlight. When the day is a scorcher, a plant can’t

move to the shade or apply sunblock!

“Plants live in a sea of ultraviolet light that would kill most of us,” says Joseph Hotchkiss, Professor of Food Science and Toxicology at Cornell University

Without the powerful pigments/antioxidants to save them

plants would quickly die

What Phytochemicals Mean To You

Antioxidants in plants function as antioxidants in people, not

particularly in the same way

Scientists are starting to think of cancer and heart disease as a shortage of phytochemicals

How do they promote health?

We can never get rid of free radicals, (result of natural body processes)

Antioxidants move in before harm occurs.

This cellular police force saves people’s lives every day

1. Antioxidants

2. Anti-inflammatory strength

Evidence is mounting that chronic inflammation may contribute to

certain types of cancer.

Inflammation also plays a part in heart disease and stroke

3. The ability to boost our bodies’ natural detoxification systems

Our bodies have their own elaborate clean up crew. Guess

who are the key players???

Phytochemicals

1. The best way to eat fruit and vegetables is just as nature made them

2. In the least processed form, in short: baked potatoes with their skins on are better that potato chips, which have been peeled, chopped, fried and salted.

3. Whole apples beat apple juice, which has been peeled, cored and pressed.

4. Brown rice beats white.

5. Whole strawberries beat jam

Can I get my antioxidants from supplements?

The short answer is no. Scientist don’t even know all the phytochemicals as yet.

These chemicals work in vast synergistic networks, and we need

them all!

RED Fruits and VegetablesRed foods appeal to the eye, but

they also add a plateful of disease fighting pigments, which mean

protection.*Strawberries. *Cranberries.

*Raspberries. *Cherries. *Red Grapes*Beets. *Red Capsicums

Orange and Yellow Colours

We have known for a while that these coloured foods mean protection

*Carrots. *Sweet Potatoes. *Oranges. *Grapefruit. *Mangoes. *Rockmelon.

*Apricots. *Corn. *Bananas.

Carrots can be a major contributor to our health and

well-beingWhen the World Cancer

Research Fund reviewed 206 human studies, carrots

consistently emerged as one of the top cancer-fighting foods,

along with tomatoes and cruciferous vegetables

Green is the colour of life!

The main reason to eat your greens is to tap into the

extraordinary bounty of life-giving phytochemicals that are

packed into these foods.

Mother was right when she said, “Eat your greens”

* Spinach. *Avocadoes. *Asparagus. *Broccoli. *Alfalfa

sprouts. *Kiwi fruit. *Herbs.

Blue and Purple Colours

Blue foods have more protective power than any

other foods.Blue berries and black berries were the clear winners among fresh fruits, prunes and raisins

among dried fruits.

Blue and Purple Foods

*Blue berries. *Black berries. *Black grapes. *Eggplant. *Plums. *Prunes. *Raisins.

Blue berries have many types, and strong concentrations, of

anthocyanins.

The Colour Code - Top 10 FruitsRED – Strawberries,

Raspberries.ORANGE - YELLOW. Oranges, Mangoes, Grapefruit.GREEN – Kiwi, Avocado.BLUE – Purple. Blue berries, Dark red grapes, Dried plums.

The Colour Code - Top 10 Vegetables

RED – Tomatoes, Red Capsicums.ORANGE – YELLOW. Carrots, Sweet potatoes, Pumpkin.GREEN – Kale, Broccoli, Spinach.BLUE – PURPLE. Purple cabbage, Eggplant.

Challenge yourself to eat more colourful foods

You will do wonders for your skin, fight disease,

and lose weight if you use fruit to replace fatty sugary

snacksWhen it comes to food, let colour be

your guide! *