Eating Fruits And Veggies To Reduce The Risks Of Cancer

Daisy Whitney

Remember when your mom told you to eat your vegetables? When you couldn't get up from the table until you'd finished your broccoli, peas and carrots? When there was no dessert until you ate your green beans?

It seems that mom might have been on to something.

That's because fruits and vegetables have been shown to be among the best means to reduce the risk of cancer and other diseases. According to the Produce for a Better Health Foundation, "deeply hued fruits and vegetables provide the wide range of vitamins, minerals, fiber, and phytochemicals your body needs to maintain good health and energy levels, protect against the effects of aging, and reduce the risk of cancer and heart disease.

Of course, there aren't any fail-safe methods to ward off cancer, but most experts agree that cutting down risk factors, like not smoking and choosing to eat better foods, are our best bets to fight the disease. Here's a simple guide on why you need to eat your fruits and vegetables and how to shop for food by color.

The Secret is in Phytochemicals

Eating healthy means piling fruits and veggies on your plate because they contain phytochemicals that can help prevent cancer. Phytochemicals fight destructive cancer-causing cells, said Karen Collins, a registered dietitian and nutrition advisor to the American Institute for Cancer Research (AIRC) in Washington, D.C, in a recent Oakland Tribune interview.

Phytochemicals are natural compounds found in plant-based foods like dark green vegetables, citrus, berries, nuts and other fruits and vegetables. Collins explained that there is not a single secret ingredient, fruit or vegetable that can do it alone though. So, don't go hog wild on just blueberries, since each phytochemcial has its own job. "You need a broad variety of phytochemcials," she said.

"One month you hear spinach or apples [or blueberries] are good. You can't eat all blueberries and give up green vegetables," she said. "There are so many different foods that have wonderful health benefits. It's the variety that's the message. It's variety and making this whole broad category of fruits and vegetables the centerpiece of your diet…no one food can do it." To get the full range of phytochemicals needed in your diet, the AIRC recommends reversing the portions on the dinner plate, and the lunch and breakfast plate too, that Americans have become accustomed to. Animal meat should occupy one-third or less of the plate, while fruits and vegetables should command the lion's share of the plate.

They do double duty too. Not only can a plant- and fruit-based diet help ward off the possibility of cancer, it's also ideal for fighting other chronic illnesses like heart disease and diabetes. A diet rich in whole foods, like fruits, vegetables and whole grains will infuse the body with healthy substances to reduce the risks of disease.

Such a diet is also a healthy way to control weight, Collins said. "There are so many different foods that have wonderful health benefits."

Shop By the Rainbow

That's why it's helpful to think about shopping by color. Look for purple and blue food like blackberries, purple grapes and eggplant for health-promoting phytochemicals. Such foods are also being studied for their anti-aging benefits, said the Produce for a Better Health Foundation. In the green category, go for avocados, green apples and asparagus, for instance. Think red and opt for cherries, strawberries and beets. Don't forget orange and yellow foods like apricots, peaches, and yellow peppers. Finally, make sure to get white foods too, like bananas, cauliflower and even mushrooms.

Above all, eat healthy, exercise and drink plenty of fluids, said Tinrin Chew, a registered dietician specializing in cancer nutrition in Berkeley, Calif.

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