"Eat the rainbow" is probably one of the best pieces of advice I can offer my patients. This, of course, pertains to the incredible health-promoting attributes of colourful fruits and vegetables. One colour that consistently appears in the fruits and vegetables we eat is red. This red colour usually suggests a rich source of antioxidant compounds called "polyphenols" which are now known to be anti-inflammatory, anti-carcinogenic and anti-bacterial. It is easy to reap the benefits of antioxidant-rich crimson beauties by including the following three foods in your festive recipes.

Pomegranate

The polyphenols present in pomegranate have been studied for their role in cancer prevention, cardiovascular disease prevention and cosmetic care. Polyphenol extracts of pomegranate have been shown to inhibit the growth of lung, skin, colon and prostate tumours. The anti-inflammatory properties of pomegranate polyphenols have also been shown to protect against atherosclerosis and cardiovascular disease. Many cosmetic preparations will even include pomegranate polyphenols, proven to protect the skin from sun damage and to promote the production of collagen.

A report published in the News Briefs section of the February 2010 issue of this magazine stated that: "Eating pomegranates or drinking pomegranate juice may prevent estrogen-responsive breast cancers, according to a study published in the January 6, 2010 issue of Cancer Prevention Research. The pomegranate fruit is a rich source of the phytochemicals known as ellagitannins (ET), which were shown to inhibit the growth of estrogen-responsive breast cancer in laboratory tests. In these tests, ET inhibited aromatase, a key enzyme used by the body to make estrogen that also plays a key role in breast cancer growth. A total of six different pomegranate enzymes were found to provide a protective effect against breast cancer."

Cranberry

Besides being rich in vitamin C, cranberry is protective against cancer and urinary tract infections. A study in the journal Nutrition and Cancer found that the polyphenols in cranberry promote the self-destruction of prostate tumour cells. Specific polyphenols in cranberry called proanthocyanidins have been found to prevent the attachment of bacteria, including E-coli, to the bladder and urethra. Many bacteria have finger-like projections allowing them to grab on to tissue. This is how bacteria inhabit the bladder and urethra during a urinary tract infection. The proanthocyanidins in cranberry prevent these "fingers" from attaching in the urinary tract, making this fruit an effective natural therapy in the treatment and prevention of urinary tract infections. Some studies have even shown that proanthocyanidins can prevent bacteria from grabbing on to the tissues in the mouth, and may be a helpful alternative therapy for periodontal disease.

And a report in the News Briefs of October 2006 stated: "One study shows that cranberries may offer unique protection with their ability to reduce the growth of certain E. coli and other types of bacteria found in food. A study team added cranberry concentrate to samples of food tainted with several types of bacteria that frequently cause food-related illness. After several days, scientists discovered that the cranberry concentrate significantly reduced the growth of E. coli and other bacteria in the food samples. This study was conducted at the University of Maine. For comparison purposes, one eight-ounce glass of cranberry juice cocktail contains just as many proanthocyanidins as: a quarter cup of fresh or frozen cranberries, a third cup of dried cranberries or a third cup of cranberry sauce."

Beets

Like pomegranate, beets are rich in antioxidants. The antioxidants present in beetroot juice have been found to protect the liver against toxic damage and to decrease inflammation in patients with metastatic prostate cancer receiving chemotherapy. Beets are also rich in sodium nitrate, which has been shown to increase stamina in individuals performing moderate and intense physical activity, making fresh beetroot juice an exercise-enhancing secret of many athletes. Beets are relatively high in oxalates and should be consumed in moderation by those with a personal or family history of kidney stones.

And according to freelance writer Linda Gabris: "Grandma vouched that there was nothing better than beets for building blood and purifying the system by flushing toxins from the kidney and liver. In her old black 'doctoring journals,' it is written that beets are good for clearing blemished skin, relieving menstrual cramps, treating anemia, jaundice and food poisoning, relieving constipation, and warding off cancers. She even has it noted that beets can be used to treat gout and fade varicose veins."

Curried Beet Salad

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Ingredients:

• 1 lb fresh beets
• ¼ cup extra virgin olive oil
• 2 Tbsp freshly squeezed lemon juice
• 1 tsp salt
• 1-½ tsp curry powder
• 1/2 cup toasted, diced walnuts

Cranberry-Pomegranate Compote

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Ingredients:

• 1 12-ounce package of fresh cranberries
• 1 cup pomegranate juice
• 2 Tbsp pomegranate molasses (available at Middle Eastern markets & health food stores)
• 1/4 cup crystallized ginger, chopped
• 1/2 cup raisins
• 1 Fuji (or other crisp and sweet) apple, diced
• 1/2 teaspoon ground cinnamon
• 1/2 teaspoon vanilla extract
• 1 cup fresh pomegranate arils