Cancer And Fruit And Vegetables

Regular consumption of fruit and vegetables is a valuable factor in the fight against cancer. According to the American Cancer Society and the Centers for Disease Control and Prevention, or CDC, people should eat at least five servings of vegetables and fruit every day. Besides being nutritious and low in calories, these foods have been associated with a reduction in the risk of cancer because of the various minerals, antioxidants and vitamins they contain.

How Vegetables and Fruits Help

Fruit and vegetables help fight cancer by being good sources of antioxidants, according to the American Cancer Society. Antioxidants are molecules that prevent the creation of free radicals, which are molecules that can cause cancer. Examples of antioxidants, found in fruits and vegetables, include Vitamins C, E and A, beta-carotene and lycopene. Fruit and vegetables also help to protect against cancer by increasing the activity of enzymes that counteract carcinogenic substances, changing the levels of bacteria in the intestines and altering patients' hormone metabolism.

What to Eat

Different fruit and vegetables offer various types of vitamins, minerals and antioxidants, reports the National Cancer Institute. Lycopene is an important antioxidant found in tomatoes, guavas and papayas. Beta-carotene can be obtained from orange and yellow produce such as sweet potatoes, carrots, pumpkins and apricots. Vitamin C is found in citrus fruits and cereals. Mangoes, broccoli and nuts are good sources of Vitamin E. Meanwhile, leafy greens such as spinach and kale are great sources of lutein. Garlic, onions, cabbage, cauliflower and scallions contain sulfur compounds that help create enzymes that detoxify carcinogenic substances.

Getting the Most Out of Healthy Diet

To really maximize the cancer-fighting benefits of fruit and vegetables, it is always best to eat these foods when they're at their freshest. Whenever possible, eat them uncooked, though care should be taken to clean and process the food beforehand. Otherwise, dried and frozen fruits and vegetables make a viable substitute. Generally, fruit and vegetables with the most color--whether red, yellow, orange or green--offer the greatest amount of nutrients.

Recommended Serving Size

The minimum amount for a healthy diet is five servings of fruit and vegetables every day, though exceeding this amount is recommended, as noted by the Harvard School of Public Health. Eating at least five servings may seem inconvenient at first glance, but it is quite easy to achieve. One serving is equivalent to one cup of leafy vegetables; one-quarter cup of dried fruit; a half-cup of fresh fruit; around six ounces of pure vegetable or fruit juice; or one medium, baseball-size piece of fruit or vegetable.

Meal and Snack Tips

It's easy to substitute healthy fruit and vegetables into a daily diet, according to the American Cancer Society. Keeping fruit in the open and within easy reach, such as on the counter or table, makes it more likely that they'll be eaten. Selecting salads, stir-fry dishes and other vegetable-heavy courses during mealtime also helps in reaching the five-a-day goal. Meeting these health requirements can also be a great incentive to experiment with new kinds of produce instead of just sticking to old favorites. Eating a wide variety of fruit and vegetables regularly is not just great for one's health, but it can be fun as well.