The Colour Code A Revolutionary Eating Plan for Optimum Health Prepared by Sibilla Johnson B.Sc. Nutrition Ref: 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 plants There 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 Vegetables Red 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-being When 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 Fruits RED – 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 snacks When it comes to food, let colour be your guide! *