View Full Version : Eat colors (flavonoids)! More antioxidants in colored vegetables

Jul 3rd, 2006, 12:30 AM

Tracking Antioxidants in Rural China
T. Colin Campbell, Ph.D.

In the China Study, total vegetable consumption was 315 grams/day (11.1 oz) compared to 181 grams/day (6.3 oz) in the US. We were able to get a pretty good idea of antioxidant vitamin status by comparing the relative percentages of colored vegetables and total fat in the rural Chinese diet versus the Western diet.

The reason we used colored vegetables for these calculations is that a brightly colored vegetable, as opposed to say a cauliflower or a potato, contains a much higher percentage of antioxidant vitamins. By contrast, the level of dietary fat roughly approximates the "oxidant burden," that is to say the body's level of oxidants. Oxidants, as may of us now know, are the culprits responsible for tissue degeneration and aging. Naturally, the higher the percentage of dietary fat, the greater will be the need for antioxidant vitamins to counteract damaging effects caused by the increase level of oxidants.

When the rural Chinese diet is compared with the average American diet, it would appear that some fairly serious course correction is needed. Namely, American need to eat more vegetables (lots of variety) and less total fat to help restore our antioxidant vitamin status to that of the Chinese. Antioxidant vitamin supplements provide only a very partial and uncertain way to accomplish this objective because whole foods contain a far greater variety of useful antioxidant vitamins. Moreover, use of supplements does not address our need to reduce our oxidant burden.

Jul 3rd, 2006, 02:33 AM

i guess my lunch today was good & rich in antioxidants... (among other yummy nutrients!)


Jul 3rd, 2006, 02:34 AM
My favorite dish at my fave restaurant (Thai) has every color of veggie in it.

Mmm, I know where I'm going for lunch tomorrow. :D

Jul 3rd, 2006, 02:48 AM
I wonder if the length of time you cook your veggies (like in slow/long cooked stews vs/ quick saute) makes a difference in the potency of the antioxidents?

Jane M
Jul 3rd, 2006, 10:04 AM
I like all the different colors too! Food should look pretty as well as be good for you shouldn't it???

Jul 13th, 2008, 01:28 PM
More about eating colors here:

The Color of Health (http://www.thenutritionreporter.com/flavonoids.html)
COLOR NUTRITION (http://www.health-science-spirit.com/color.html)
Flavenoids (http://www.vitamin-insight.com/supplements/flavenoids.aspx)

Nov 14th, 2008, 09:44 AM
Flavonoids: Another Cancer Fighter ? (http://manbir-online.com/htm2/veg_fruit_5.htm)
Grape seed flavonoids demonstrate anti-cancer, anti-inflammatory and antioxidant properties (http://www.naturalnews.com/021655.html)
Cancer and flavonoids (http://flavo.vtt.fi/cancer.htm)
Can Flavonoids Prevent Cancer? (http://www.vitamintrader.com/articles/1998_02_Flav.html)
Dietary Flavonoids and the Risk of Colorectal Cancer (http://cebp.aacrjournals.org/cgi/content/abstract/16/4/684)
Flavanoids Found To Help Stall Cancer Cell Divisio (Flavanoids Found To Help Stall Cancer Cell Division)n

Nov 14th, 2008, 08:40 PM
That's why red grapes are better than green grapes!

Nov 16th, 2008, 12:27 PM
so my stir-fry is good then - red cabbage (purple) red onion, garlic, spinach noodles, soy sauce, mushrooms (black if I can get them), green pepper, broccoli,
red chilli, paprika, ginger, black pepper and a little parsley

quite the rainbow

Nov 16th, 2008, 01:51 PM
A perfect salad always includes these colors:

Mixed greens: A base of green and deep purple
Red: peppers
Orange: carrots
Deep purple: Roasted Seaweed (or raw if you can find it)
White: cucumbers
Burgundy: beets

Top it all off with some soaked almonds and you're all set!

Nov 16th, 2008, 01:52 PM
salad needs tomatoes too

Nov 16th, 2008, 01:55 PM
Yes, definitely tomatoes! I'm spoiled though. They have to be organic and from the garden. Nothing like a Jersey tomato :)

If I get a salad at a restaurant I always say "no tomatoes" because the taste of non-organic sucks.

Nov 16th, 2008, 01:59 PM
I like them all, grilled, fried, chopped or whole and eating them like an apple

Nov 16th, 2008, 02:13 PM
Can you get them fresh from an organic garden?

When I was a little girl, I ate so many, fresh from the garden I got a rash on my stomach :)

Nov 16th, 2008, 02:14 PM
not a chance, it's winter, it's britain and my balcony is exposed

Nov 16th, 2008, 02:16 PM
Aww, that's what I figured!

I hope someday you'll get to try a tomato straight from the garden :)

Nov 16th, 2008, 02:21 PM
we did grow them once when I was a kid, for a while we grew a lot of stuff, leaks, onions, spuds a plenty, strawberries carrots were a disaster though, had three apple trees...

Nov 16th, 2008, 02:22 PM
That's terrific!

I'll never forget the apple and peach trees we had as a kid, but best of all, a fig tree!

Nov 16th, 2008, 02:26 PM
figs! bleugh

we grew the tomatoes in our back yard in wigan but when we moved to Ireland we used to grow a lot of food out of necessity mainly, we also used to have a turf bog for fuel.

Dec 1st, 2008, 08:00 AM
This inspires me to eat a lot of pretty colors.

Quantum Mechanic
Dec 1st, 2008, 08:45 AM
I remember when we first grew tomatoes in the ground, and they were SO much yummy. :)

May 12th, 2010, 04:22 AM
Updated news on antioxidants in chocolate, red wine and coffee here...