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EATING five or more servings of fruits and vegetables every day will improve your health and reduce the risk of certain cancers and illnesses. The National Cancer Institute recommends eating five to nine servings of colorful fruits and vegetables a day. The message is simple--the more colors you see on your plate, the more health benefits you will get. The reason is simple: Vegetables and fruits contain more than 100 beneficial vitamins, minerals, fibers and other substances, including phytochemicals, a $20 word for the chemical compounds (carotenoics, flavonoids, terpenes, sterols, indoles, and phenols) created by plants. There are thousands of health-promoting phytochemicals in plants. The best advice is to eat a variety of fruits and vegetables because each provides different nutrients. By eating fruits and vegetables from each color group, you will benefit from the unique array of phytochemicals, vitamins, minerals and fibers that each color group offers.

Green and leafy vegetables and fruits, such as collard greens, kale, mustard, turnip, broccoli, honeydew and kiwifruits, are important because they contain lutein and indoles. Lutein is a powerful antioxidant that helps to maintain good vision and helps reduce the risk of cataract and other eye problems. Indoles, which are found in vegetables like cabbage, brussels sprouts, broccoli, cauliflower and rutabaga, help to protect against breast cancer and prostate cancer.

Another important color group includes orange and bright yellow fruits and vegetables, such as sweet potatoes, carrots and citrus fruits. These foods are rich in both beta carotene and bioflavonoids. Beta carotene boosts the immune system, helps reduce the risk of heart disease and cancer, and helps the body fight colds and flu. No less important are bioflavonoids, which work together with vitamin C to strengthen bones and teeth, help to heal wounds, keep skin healthy and lower the risk of heart attack.

Deep red or bright pink fruits and vegetables, such as watermelon, pink grapefruit and tomato-based products (spaghetti sauce, tomato paste and tomato juice) contain compounds that help reduce the risk of several types of cancer. Other red fruits and vegetables, such as strawberries, raspberries and beets, are rich in substances that help to control high blood pressure and to protect against diabetes-related circulatory problems. An interesting point here is that tomatoes are classified as a fruit, not a vegetable.

Garlic, onion and leeks don't have color, but they are rich sources of allicin, which may speed recovery from colds, reduce the risk of heart attacks and may even help stop the spread of certain cancers, particularly stomach and colon cancer. Allicin also lowers cholesterol and blood pressure and increases the body's ability to fight infections.

Whatever the compound or the color, it is essential to eat a serving of five or more of these fruits and vegetables every day. This may seem like a big task, but it's really quite easy since a serving is smaller than most people think.

# posted by Medical Information : 2:47 AM