Over 25 Reasons to Eat Colorful Food
Maybe there is not a pot of gold at the end of the rainbow, but if you look hard enough, you might find better health there.
There’s more at the end of a rainbow than a pot of gold, there’s good health. My friend Chan Lee Peng wrote:
“Eating plenty of fruits and vegetables are good for health. Eating five combination colors of red, yellow, green, purple and white foods every day, is an essential secret towards longevity and wealth. Thus, the simple equation for health is:
Red + Yellow + Green + Purple + White = Health + Wealth + Longevity” - Chan Lee Peng, Five Great Colors for Excellent Health
Colors = Flavonoids = Better Health
Where can we find flavonoids? George Mateljan, the founder of Worlds Healthiest Foods.org. states “In general the more colorful components of the food – like the skins of fruits – contain the highest concentration of flavonoids. An exception to this rule, however, is the white pulpy inside of oranges. Unlike the watery orange-colored sections of this fruit, which contain virtually all of its vitamin C, the orange’s flavonoids are found in the white pulpy portion inside the skin and surrounding the sections.” www.whfoods.org
Reduce the Risk of Disease
The many bioflavonoids (commonly referred to as flavonoids) in fruit, vegetables, nuts and grains have a long list of biological properties which not only promote human health but also help reduce the risk of disease. They act as antioxidants; help lower cholesterol reduce the formation of blood clots; and have anti-inflammatory and anti-tumor action. One study found that men who consumed more flavonoids had 60 percent less mortality from heart disease and 70 percent lower risk of stroke than those who did not. http://www.vegetarian-nutrition.info/positions/english/phytochemicals.htm
There are 10 Times as Much Bioflavonoids in the Fruit than in the Juice so Eat Your Fruit, Don’t Drink it!
Bioflavonoids, also known as Vitamin P, were first discovered as a substance in the white covering found under the peeling of citrus fruits according to John D. Kirschmann, the director of Nutrition Search, Inc. In “Nutrition Almanac” he advices that there is ten times the concentration of bioflavonoids in the edible part of the fruit than found in strained juice, which matches the statement made by George Mateljan.
Black Raspberries Contain 100 mg. per Ounce
One of the flavonoids we find in food is called anthocyanins, with berries being highest in this chemical category. He advises that black raspberries can contain 100 mg. per ounce.
Some more common doses of flavonoids are sold as quercetin, rutin, citrus flavonoids, and hesperdin. Doses are generally found in the 25-200 mg. range, but clinical studies use the range of 500- 3000 mgs. Mateljan states that a proper diet can easily allow one to consume 1000 mg. of flavonoids daily.
Over 4,000 bioflavonoids Have Been Characterized
This is one of the reasons I love studying nutrition so much. There is always something new and exciting to learn. Michael Murray, N.D. the author of “The Pill Book Guide to Natural Medicines, states that while there are more than 4,000 bioflavonoids characterized “and classified according to chemical structure the most commonly used… are citrus bioflavonoids, (including rutin and hisperidin) grape seed, and pine bark and quercitin.” He then included soy isoflavones. I found this one to be immensely helpful in relieving hot flashes.
Aids in Night Blindness
This is something I only recently became acquainted with. No longer being able to drive on the highway after dark because of impaired vision, and having to have reading glasses always available is something entirely new to me, but recently I have seen my vision improved by taking a Bilberry supplement. Bilberry has been used by our fighter pilots while flying at night to improve their sight.
Dr Weil also advises the use of Beta-carotene, Vitamin A and Zinc (when there is a deficiency present and recommends Bilberry in the amount of 240- 480 mg. capsules taken daily stating “Supplementation with bilberry has been shown to improve dark adaptation in individuals with poor night vision.” www.Dr.Weil.com
We Should Consume 14 ounces of Fruit and Vegetables Daily
The World Health Organization recommends each individual consumes at least 14 ounces of fruits and vegetables daily and at least 1 oz. of legumes, nuts and seeds to reduce the risks of chronic diseases such as heart disease and cancer.
The nationwide campaign of “5-a-Day for Better Health” encourages us to eat at least five daily servings of fruits and vegetables, while many of us get less than one.
Countless studies have shown that regular consumption of fruits and vegetables can actually reduce the risk of cancer by half, and provide many other health benefits as well.
What are the symptoms of deficiency?
- Allergy
- Arteriosclerosis
- Atherosclerosis
- Asthma
- Atopic dermatitis
- Bruising
- Candida infection
- Cataracts
- Common cold
- Diabetes
- Gout
- Hemophilia
- Hemorrhoids
- High cholesterol
- Hypertension
- Leukemia
- Macular degeneration
- Menstrual cramps
- Migraine
- Periodontal disease
- Pneumonia
- Pyorrhea
- Rheumatic Fever
- Rheumatism
- Stomach ulcer
- Stroke
- Ulcers
- Varicose veins
Halted 97% of Those Tested with Early Stage Cataracts
Dr James. A. Duke, PhD reports in his book “The Green Pharmacy” that in an Italian study performed on individuals with early stage cataracts the participants were given anthocyanosides (the flavonoid found in Bilberry) plus Vitamin E daily. A whopping ninety seven per cent of the participants had a halting of their lens clouding from the cataracts.
Please Do Not Peel Your Apples
In Apples: The Wonder Fruit, the flavonoid called quercitin is discussed. It is stressed that in eating the apple one should consume the skin. A lot of the apple’s health benefits are in the peel. This is similar to the health benefits of many of our fruits and vegetables. The more color in the pigment the more benefit to be gained from consuming. Also the fiber aids in digestion and lowering cholesterol.
For further reading on the benefits of flavonoids read pages 5 and 6 of Chan’s article:
http://www.healthmad.com/Health/The-Secrets-of-Youth-Health-and-Longevity-How-to-Live-Healthily-to-100-or-Beyond.359601/
Have you eaten your five servings of fruit and vegetables today?
Liked it
Christine Ramsay | Mar 22, 2009 | Reply
Gosh what a lot of really good information. It makes me want to look at my own diet. Good work.
Christine
Mr Ghaz | Mar 22, 2009 | Reply
Excellent! That was great tips..Truly amazing abt health’s color..Thanx for sharing this info..
CHAN LEE PENG | Mar 22, 2009 | Reply
Sister, you’re right! Rainbow colored foods are good for our health.
quiet voice | Mar 22, 2009 | Reply
…Judy…remarkable article. Had never heard of Vit. P, we will be odering the Bilberry, excellent information. Oh yes, knew there was some reason, we always ate the inside of orange peels
). Take care.
nobert soloria bermosa | Mar 22, 2009 | Reply
this is wonderful Judy, thanks
quiet voice | Mar 22, 2009 | Reply
…Judy…remarkable article. Had never heard of Vit. P, we will be odering the Bilberry, excellent information. Oh yes, knew there was some reason, we always ate the inside of orange peels
). Take care.
BC Doan | Mar 22, 2009 | Reply
Will put this great article to good use, especially the bilberry for night blindness..Thanks Judy!
Daisy Peasblossom | Mar 22, 2009 | Reply
Good stuff! What an easy way to keep track of whether it has been a good diet day or a bad diet day. Colors are so much easier to remember than calories.
Judy Sheldon | Mar 22, 2009 | Reply
Christine, according to the studies at least 90% of us are not eating properly, so you aren’t alone. I’m among them. That’s one of the reasons I felt it necessary to look into it. Being armed with facts will motivate me to eat better.
Mr. Ghaz, & Chan, & Nobert, thanks so much for reading and leaving a comment.
Chan, thanks for all of your informative articles that have pointed in the right direction.
Daisy, we can just eat a rainbow. Yhe deeper the pigment, the more flavonoids. Thanks for visiting and for your comment.
Quiet Voice, I’m glad I found out about bilberry (other berries contain the flavonoid also) because driving at night can be pretty scary when you can not judge the distance between you and another vehicle. This has actually improved my vision.
BC, thanks for reading and commenting. I believe you wrote a similar article too. You are always helping us with our health. Your support is always appreciated, and so are your wonderful articles.
Take care & G♥d bless!
Alexa Gates | Mar 22, 2009 | Reply
wow… a always thought the most colorful part of food is supposed to be the worst for you! Great article it’s very informative and it’s something they dont teach in Health class…or so im told..i still have to take the class before i graduate next year…
Judy Sheldon | Mar 22, 2009 | Reply
Alexa, now you learned something to help you out in health class, and in life. lol
Thanks for the comment and support. Take care & G♥d bless!
valli | Mar 22, 2009 | Reply
Rainbow colored food has many health benefits. Thanks Judy for your great advice.
Judy Sheldon | Mar 22, 2009 | Reply
Valli, thanks for your support.
Take care & G♥d bless.
Chris Stonecipher | Mar 22, 2009 | Reply
Judy,
As i started to read your article. I went to grab an orange. I think you started something.
BTW, my Great Grandmother lived to be 106 years old. She said her secret to a very long and healthy life was mostly fruits,vegetables, nuts, dairy products and minimal amounts of red meat for iron. My grandmother (her daughter is 94 years old) and last year was the first time in 45 years that she ever went to a doctor. Her mom taught her the importance of healthy eating and exercise.
Nice work Judy,
Chris
Melody Arcamo Lagrimas | Mar 22, 2009 | Reply
Very informative, thanks for sharing.
mannyrich | Mar 23, 2009 | Reply
Nice article! thanks for sharing. I have problem in sight I will better take your suggestion.
Judy Sheldon | Mar 23, 2009 | Reply
Chris, Melody, and Mannyrich, thanks so much for your kind support. Chris, your mom and grandmother are very wise.
I wish all of you good health. G♥d bless.
M J katz | Mar 23, 2009 | Reply
Wonderful article, Judy. I wanted to get up and eat some fruit but remembered that we didn’t buy any because the prices were more than we could afford this week! There has to be a way to balance bills and good nutrition. Your article gave me a lot to think about! Excellent job!
Judy Sheldon | Mar 23, 2009 | Reply
MJ, I know. I’ve been buying less meat to buy more fruit and vegetables. My husband is the meat eater, so now he’s picking up the meat once in awhile. I can buy a lot more groceries if I don’t buy meat.
Thanks for reading. Take care & G♥d bless!
patrick regoniel | Mar 23, 2009 | Reply
This is very informative Judy. I’m reminded of the rainbow’s colors and imagine a fruit for each color. Keep it up!
dhika | Mar 23, 2009 | Reply
Yes very informative, I love eat fruit..
Nicholas Kenney | Mar 24, 2009 | Reply
Great article Judy thanks for posting! I live off of canned food out on the road but make up for it when I’m home.
harvard | Mar 24, 2009 | Reply
Excellent! You obviously did your homework. I read current science publications and your advice is right on. Thank You.
Judy Sheldon | Mar 24, 2009 | Reply
Patrick, that’s a good way to think of it, and include a wide variety at the same time.
Dhika, I do too. I love fruits and vegetables and can make a meal out of just that.
Nick, I’m glad to hear you eat healthier once you get home, but there are many fruits, such as pears, apples, oranges and bananas you can eat on the run. Stay healthy. We need good people in the world!
Harvard, I love doing my homework. I hope I never graduate, so I can continue my education. lol
Thanks and God bless.
Ruby Hawk | Mar 27, 2009 | Reply
Looks as if we must seek out all the prettiest colors in our food. You have given us a lot of valuable information. Now it’s up to us to follow it. I do like all the veggies and fruits. Well, I can do without asparagas and mushrooms.
Judy Sheldon | Mar 28, 2009 | Reply
Ruby, I like the many flavors of fruits and vegetables and understand their are a host I have not even tried yet. We should never grow tired of the flavors while reaping many health rewards.
Thanks so much for reading and commenting. Take care & G♥d bless!
Anne Lyken Garner | Apr 2, 2009 | Reply
A lovely, definitive article, Judy. This must have taken you such a long time to research and put together.
Thanks for your comment on my piece. I haven been away from Triond for a while.
Judy Sheldon | Apr 2, 2009 | Reply
Anne, you are so welcome. Your material is always worth the read. I’ve missed you and hope all is well.
Take care & G♥d bless!
HelloMickey | Apr 5, 2009 | Reply
Hi Judy, this is good. Thanks.
Judy Sheldon | Apr 5, 2009 | Reply
HelloMickey, you are quite welcome.
Momma Tells | May 9, 2009 | Reply
I do like to eat the apple peel, but I still worry about leftover pesticide residue… so I wash them real good! Thanks for all the great info…
My best to you,
Momma Tells