THE 5 COLOURS OF FRUITS / VEGETABLES

Approved American Health Dietetic Association and reported by the Dieticians of Canada.

Many epidemiologic researches are confirming that there is a remarkable decrease in cardiovascular
diseases and cancer when increasing the consumption of fruits and vegetables. The OMS (World
Health Organization) and the European Commission for Health recommend to consume at least 5
servings of fruits and vegetables per day, preferably in season.

What does make fruits-vegetables so special and exceptional?

1. Biologic water.
2. Vitamins small molecules with antioxidant power, contrasting the cellular ageing.
3. Minerals.
4. Fibres regulating the intestinal transit of foods
5. Phytochemicals (new class of organic substances gifted with surprising beneficial properties).

RED

Watermelon, red orange, cherry, strawberry, red beet, tomato, radish.

The RED fruits-vegetables:

1. Reduce the risk of developing tumors and cardiovascular disease.
2. Protect our arteries.
3. Improve our memory.

They contain 2 phytochemicals:

A) Lycopene – against breast and vagina cancer (women); against prostate and testicle cancer
(men).
B) Antocyanines – make stronger capillaries; improve our sight.

YELLOW / ORANGE
Apricot, orange, persimmon, lemon, clementine, melon, loquat, peach, grapefruit, carrot, yellow
pepper, pumpkin, and also mango, papaya, durian (not illustrated).

The YELLOW fruits-vegetables:

1. Increase the eye sight.
2. Keep cells young.
3. Reduce tumor risks.

They contain 2 phytochemicals:

A) Carotenoids.
B) Flavonoids.

GREEN

Kiwi, green grape, agretto, asparagus, basil, beet, broccoli, artichoke, cabbage, cucumber, chicory,
turnip tops, Belgian endive, lettuce, parsley, rocket, spinach, zucchini

The GREEN fruits-vegetables:

1. Prevent tumor risk.
2. Prevent anemia and thrombosis.
3. Facilitate the transmission of nerve pulses.
They contain 2 phytochemicals:
A) Chlorophyll – gives the green color, is antioxidant; blood repairer; reduce menstrual flux;
improve our body odor; prevent strokes.
B) Folic acid (vitamin B9) – protect from anemia; improve activity of nervous system; protect
from tumors.
C) Carotenoids – improve immune system.

BLUE / VIOLET

Figs, raspberries, blueberries, blackberries, blue grapes, red currant, apple, black grapes, blue
eggplant, red/violet endive

The BLUE fruits-vegetables:

1. Protect urine tract and the blood vases.
2. Have anti-inflammatory action against gout and arthritis.
3. Improve memory and brain power.
4. Slow down aging of cells.

They contain the following phytochemicals:

A) Autocyanines.
B) Carotenoids – antitumor; make young; improve immune system.
C) Beta-carotene – improve sight; better tan.
D) Resveratrol – against ictus (protective of veins and arteries); plus vitamin C; plus potassium;
plus fibre.

WHITE
Apple, pear, garlic, cauliflower, onion, fennel, mushroom, leek, celery.

The WHITE fruits-vegetables:

1. Diminish the cholesterol level.
2. Reinforce bones and lungs.

They contain the following phytochemicals:

A) Quercetine – antioxidant; anti-allergic; tumor preventine.
B) Istiocyanates – make young cells; prevent osteoporosis.
Flavonoids – flavons; catechines