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Applying science to changing dietary patterns.

D Heber1, S Bowerman

  • 1UCLA Center for Human Nutrition, Los Angeles, CA, USA. dheber@mednet.ucla.edu

The Journal of Nutrition
|November 6, 2001
PubMed
Summary
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Consuming a diverse range of colorful fruits and vegetables, rich in phytochemicals, is linked to lower cancer risk. A daily serving of each color group supports overall health and disease prevention.

Area of Science:

  • Nutrition Science
  • Oncology
  • Preventive Medicine

Background:

  • Dietary intake of 400-600 g/d of fruits and vegetables is associated with reduced incidence of common cancers.
  • Phytochemicals in fruits and vegetables modulate gene expression, inhibiting carcinogenesis through multiple pathways.
  • The color of produce indicates the presence of specific phytochemicals with targeted health benefits.

Purpose of the Study:

  • To highlight the role of colorful phytochemicals in cancer prevention.
  • To provide a simplified dietary guideline based on fruit and vegetable colors.
  • To encourage increased consumption of diverse fruits and vegetables.

Main Methods:

  • Categorization of fruits and vegetables by color and associated phytochemicals.

Related Experiment Videos

  • Linking specific phytochemicals (e.g., lycopene, lutein, anthocyanins, beta-carotene) to health benefits.
  • Recommendation of daily intake of one serving from each color group.

    • Main Results:

    • Red foods (tomatoes) contain lycopene, beneficial for prostate health.
    • Yellow-green foods contain lutein and zeaxanthin, supporting retinal health.
    • Red-purple, orange, orange-yellow, green, and white-green foods contain anthocyanins, beta-carotene, citrus flavonoids, glucosinolates, and allyl sulfides, respectively, offering antioxidant and chemopreventive properties.

    Conclusions:

    • A color-coded approach simplifies fruit and vegetable recommendations for consumers.
    • Daily intake of diverse colored produce aligns with national cancer guidelines.
    • Easy preparation methods are crucial for adopting these dietary patterns to reduce cancer risk.