The "Power" of Colorful Fruits

My TODAY segment is all about what I call “power fruits."

While most fruits are terrific sources of carbohydrates, containing abundant water, fiber, and vitamins, those with vibrant colors contain some “value added” compounds called phytochemicals. Different colors provide different phytochemicals - all important in combination to supporting good health. A pet peeve of mine is when people start looking at fruits, and say, "Ooh! Here's some cantaloupe! I'll get my beta-carotene," rather than considering the overall health benefit of the complete fruit.

Bottom line: We eat foods, not individuals nutrients! Have you thought about choosing fruits by color to promote variety and a balance of all the phytochemicals? Do you prefer the basics of apples and oranges? Like the tropical fruit route? Feel like experimenting? I'd love to know how you choose, and put together your own edible fruit bouquet.

Phytochemicals in fruits aren't nutrients or vitamins, but are important for good health. While they can’t cure disease, nor replace prescription medications, scientific studies (of the test tube variety) provide abundant evidence that biological activity of many of our body systems at the level of single cells is affected by these compounds in different ways.

Studies from cancer-fighting to blood pressure regulation are currently underway–and have been for the past few years–to help determine the extent to which these basic scientific findings apply to our the whole body. In the meantime, we need to look at fruits at the nutritional powerhouse that they are – chocked full of vitamins and the whole family of antioxidant compounds–ranging from flavanols, to polyphenols, to carotenoids–all necessary to support and protect good health.

There are more than 1,000 phytochemicals identified in fruits and vegetables, and while we don’t know the specific contribution of most of these in human health, what we do know that a diet rich in fruits and vegetables, and low in fat helps to reduce the risk of obesity, heart disease, and diabetes. Despite this, few Americans get the minimum recommended intake of fruits and vegetables–five servings a day. Recent recommendations have been increased to almost nine a day.

The two most common complaints I hear is that “Fruit is so boring” and “I just don’t like it." I’d like to encourage you all to be adventurous eaters! Aim for at least five fruits and vegetables a day–a variety of color is key here. Plus, the same colors contain the same important phytochemicals, whether they are in fruits or vegetables.

Here are some of my favorites, grouped by color. I’ve collapsed the colors into three groups, although I’ve seen as many as six or seven groups separating every variation in color. I’ve enjoyed using some of the more exotic fruits as a garnish, or to dress up a fruit salad...or even a green salad!

I shop locally and seasonally–all the fruits are not in season all the time. Plus, the more seasonal, the lower the price! As with all produce, either wash thoroughly (scrub the skins with a vegetable brush under running water), or peel to minimize any food-borne illness on the outside of the fruit.

RED/PURPLE/BLUE

What's New:
Pomegranates, Acai, and Gogi berries.
Rich in antioxidants, and with a sweet-tart taste, these are some of the newer deep red/purple fruits.

Old Favorites:
Blueberries, Raspberries, Backberries, Red Apples, Red Grapes

ORANGE/YELLOW

What's new:
Mangoes, Star Fruit, Guava, Papayas, Persimmons, Yellow Figs
Old Favorites: Oranges, Cantaloupe

GREEN

What's New:
Kiwi, Avocado
Old Favorites: Green Grapes, Green Apples

One more thing: When you buy your fruits, keep some in a bowl on in the kitchen. It's really true that "out of sight is out of mind." You'll be more likely to pick up a fruit if it's right in front of you. That small change has helped me double my fruit intake. A nice boost for health. Happy eating!

Comments

What would you say is the proper portion for an avacodo?

Good question, Lauren! While an avocado is quite a nutritious fruit, it is high in heart healthy fat, and can add up in calories. In fact, it has been called the "butter pear". The best serving size for an avocado is about one-sixth of a medium size avocado (about the size of your fist), or about 2 tablespoons. This is about 55 calories and 5 grams of good-for-you fat. Also fabulous for guacamole!

Whould you receive the same benefits
if you converted the fruits to juice via a juicer?

I think it's still the same. I have a juicer and that's what I do.

Do green apples and red apples, or green grapes and red grapes, or ordinary oranges and blood oranges offer different nutritional benefits?

And, am I correct that much of the nutriition is packed into the skin of the fruit?

In previous articles, I've read that bananas are the perfect fruit, yet you don't mention the benefits of bananas. They are my favorite - are they just as good for you as those mentioned above.

I appreciate information about juicing. Is the naural SUGAR in the fruit considered a high carbohydrate that is good or is it harmful? What about the fiber content if you do not ingest the pulp? I try to use the pulp in soups and casseroles and also work it into the soil in our garden. Am I on track?

I, too, am driking a juice made with many of the fruits referred to in this article (acai, goji, pomegranete,plus 16 others). I have never felt better in my life. connie.m.coleman@gmail.com

I am interested in making a fruit drink for an early morning beverage. I like the idea of the Acai berry drink but do you have any other suggestions?

Kate, the best way to get the acai in particular is through a product alredy on themarket as it does not taste good on its own and is very perishable. There is a flash-freeze dried method which is best at retaining its amazing nutritional properties. If you email me, I will send you some links.

Like Linda, I also noticed that you didn't include bananas in your lineup. Don't they provide some nutritional value?

If I want to do a high protein, low carb diet, what fruits would you recommend I include on my menu?

Thank You for this report just what I was looking for ! If you have a written report I would appreciate receiving it...Sandra Gabriele 1155 Douglas Avenue APT # 320 North Providence 02904 Thank You very much !

I just wanted to share with you that we have started drinking Monavie. It is made from 19 fruits: acai, pomegranate, acerola, lychee, blueberries, apricot, aronia, passion fruit, camu camu, wolfberry, cranberry, pear, bilberry,
nashi pear. It has completed changed my wife's and my life.

Hello
I am trying to get in touch with Dr. Madeline Fernstrom.

Please offer your professional advice:

My sister's story is very complicated but I will make it short and later give you all the details if necessary.

My sister had a gastric bypass several years ago, she experienced health problems since. She recently took 1 double shot if tequila, went shopping and later drove home. While driving home she turned left at an intersection, a man on a motorbike was doing a wheelie and had marijuana in his system and they collided, he later died. My sister volunteered her blood at the scene and did breath tests, she had 3 open root canal holes in her teeth at the time and her alcohol tests read 1.3, 1.4, 1.5 in a short period of time. To make a long story short...bad attorney who was disbarred during the trial, uncaring judge...she got 2 years state prision. The judge refused to allow any information on my sister's medical records or dental records into the case.

My sister is currently in oakland, ca in a mother infant program that she just got moved from prison to and called, she was very upset to know that she has had NO ALCOHOL and is pregnant and was in trouble for testing positive for alcohol in her urine. After much research I found a company NORCHEM who does drug tests and they told me she must have gestational diabetes...she does...and she needed a special test to rule out yeast infections and diabetes...that was fine, but last night the nutritionist told her that she thinks that my sister has a severe malabsorbtion problem and after the baby is born she might need to get documentation that supports malabsorbtion and false positives in drug and alcohol tests or they will send her back to prison. That's where you come in, can you help answer this question? also, is there a urine test that gastric patients can take to prevent false positives? The doctors at the county hospital offer no advice and she's limited to her resources so she's been calling me. Norchem was very helpful about the test and saved her from being sent back to prison to have her baby.

Her story is unique, she is a good person who got unlucky, can you help explain how unique her body is and how normal tests can be different for gastric patients.

THANK YOU FOR YOUR TIME
Regina Thornton
951-258-5268

Hi, I've just been diagnosed with Follicular Lymphoma - is there certain types of fruit and veg that are better for me to eat?

Hi Madeline,
I heard your comments on the Today show this morning about dairy products not affecting mucous so that they should be avoided while having a cold. My daughter is becoming a professional singer as well as trumpet-player and avoids dairy at all times because of the supposed mucous-effect. Could you point me to the research or clarify? Thank-you,
Chris

Where can I send a press release for Madeline Fernstrom? PLease advise.

Keri Willenborg
402-933-4521

Madeline,
I saw your piece on the Today Show about Chocolate and wanted to share the best thing since sliced bread! XOCAI (show sigh) a truely healthy chocolate, the actual ORAC counts per piece is phenominal - go to http://www.healthy-yummy-chocolate.com - - you may be as suprised as I was. be sure to give it a tour. The Brunswick Lab has tested this chocolate and found it to be higher in the ORAC value than we had previously determined. We love it!! Sign up with it on my site give it a try. Studies are amazing as you know but now there is a good for you product not dutched (all the bad additives) We have a patented cold process to develope this delicable product.

I read your comment today in the article about drinking enough (or more than enough) water that it was alright to drink diet sodas.
Haven't they been found to increase belly fat? Dr. Mehmet Oz has asked folks to forgo ANY sort of soda for 2 weeks and the results have been very encouraging. Please do comment.
Thank you.

I read your comment today in the article about drinking enough (or more than enough) water that it was alright to drink diet sodas.
Haven't they been found to increase belly fat? Dr. Mehmet Oz has asked folks to forgo ANY sort of soda for 2 weeks and the results have been very encouraging. Please do comment.
Thank you.

I read your comment today in the article about drinking enough (or more than enough) water that it was alright to drink diet sodas.
Haven't they been found to increase belly fat? Dr. Mehmet Oz has asked folks to forgo ANY sort of soda for 2 weeks and the results have been very encouraging. Please do comment.
Thank you.