Citizens Memorial Hospital | Vitality | Spring 2017

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The reason
for red
Why are tomatoes and
strawberries red? Because
they contain a carotenoid
called lycopene, a powerful
antioxidant that has been
linked to a reduced risk for
cancer, particularly prostate
cancer. Lycopene might also
offer protection against heart
attacks.
Other red fruits and
veggies to reach for include:
» Watermelon.
» Pink grapefruit.
» Red peppers.
» Raspberries.
Red meat:
Yes or no?
Think red and food. What
came to mind first—red
peppers? Red apples?
Or red meat?
If healthy foods held a
parade, it’s safe to say red
meat wouldn’t be at the
front of the line. It doesn’t
contain cancer-fighting
carotenoids and flavonoids.
Instead, red meat has
cholesterol and saturated
fat—both of which
contribute to heart disease.
But red meat does offer
something you can’t get
from an apple, and that’s
protein.
According to
government guidelines,
most of us need to eat
between 5 and 7 ounces of
protein every day.
You can get protein from
sources other than red
meat, such as from beans,
peas, fish and poultry. And
it’s a good idea to eat a
variety of protein foods,
because each offers its
own nutrients.
If you want to throw
red meat into your protein
mix, choose lean or low-fat
cuts. These usually have
the words round, loin or
sirloin on the label. Look for
ground beef that is at least
90 percent lean. And keep
in mind that one cooked
serving of red meat equals
3 ounces—about the size
of a deck of cards.
Sources: American Heart Association;
U.S. Department of Agriculture
What about
white?
White—or pale—foods do
contain flavonoids, as well
as cancer-fighting indoles
and isothiocyanates.They
also offer a phytochemical
called hesperetin, which has
been shown in some animal
studies to lower inflammation
and blood pressure.
White fruits and vegetables
to put on your plate include:
» Bananas.
» Mushrooms.
» White onions.
» White potatoes.
Behind the blues
and the purples
Blueberries. Grapes. Plums.These all contain
resveratrol, which is part of a group of
phytochemicals called polyphenols.
Polyphenols have powerful anti-inflammatory
and antioxidant properties. Resveratrol may be
one of the phytochemicals that helps make the
Mediterranean diet so healthy. Blue and purple
produce also contain antioxidants called
anthocyanidins, linked to better blood vessel
health.
Other blue and purple foods to choose
include: » Blackberries. » Purple cabbage.
» Eggplant. » Raisins.
Opt for orange/yellow
Carrots get their color from beta-carotene, a
member of the carotenoid family.Your body
converts beta-carotene into vitamin A, which
is vital to vision, immune function, and
skin and bone health. Foods high in beta-
carotene are good for eye health.
Other orange and yellow produce to try
include: » Sweet potatoes. » Pineapple.
» Yellow squash. » Oranges.
Go for those greens
Vegetables like spinach and broccoli
are brimming with both carotenoids
and flavonoids, also phytochemicals.
Flavonoids are heart-healthy, and they
may lower the risk for some cancers.
They also might help promote lung
health and protect against asthma.
Greens contain two additional
phytochemicals called indoles and
glucosinolates, which may inhibit the
production of cancer-related hormones
and prevent tumor growth.
Other good greens to eat include:
» Cabbage. » Collard greens.
» Brussels sprouts. » Kale.
Sources: American Institute for Cancer Research; Produce for Better
Health Foundation; U.S. Department of Agriculture
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