Eat five servings of fruits and vegetables a day
Doctors recommend that we eat five servings of fruits and/or vegetables a day to prevent illness. Fruits and vegetables are packed with nutrients, vitamins and minerals. People who regularly eat fruits and vegetables have lower risk of getting some diseases, like heart disease, stroke, diabetes, and some cancers. Some studies show a reduced incidence of mouth, stomach, and colon cancer with diets high in fruits and veggies. Fruits and vegetables are also good sources of fiber, which help with digestion, is good for the heart, and also prevents colon cancer. Another benefit is that they are low in calories and are good for those trying to shed off excess pounds. Fruits and vegetables do not contain cholesterol and some, like papayas and pineapples, contain certain enzymes that help with digestion. A serving of fruit or vegetable is roughly equivalent to half a cup of vegetables, or a piece of medium sized fruit like a banana or slice of a large fruit such as papaya. You can also count in your fruit and vegetable juices, dried fruits like raisins, as well as canned and frozen fruits and vegetables like pineapple tidbits and fruit cocktail.

Choose a rainbow of fruits and vegetables
Fruits and vegetables get their color from phytochemicals which are substances that give them beneficial effects such as boost the immune system, protect against infection, lessen swelling, prevent cardiovascular diseases and prevent cancer. Phytochemicals have antioxidant properties and are very powerful. Each plant food has a combination of phytochemicals. Doctors recommend that we choose fruits and vegetables that are vividly colored as these are packed with more phytochemicals. Phytochemicals give fruits their smell flavor and color--they give garlic its pungent aroma, chili peppers their “hot taste”, and tomatoes their deep red color. The bright colors that we see in fruits and vegetable are also from their hytochemicals like Lycopene which makes tomatoes red, Carotene which makes carrots orange, and Anthocyanidin which makes grapes violet. Some of the more familiar phytochemicals include Capsaicin in peppers, for circulation, Sulforaphane in broccoli prevent cancer, Isoflavones in soy products act like estrogen, Allicin in garlic to help lower cholesterol, Resveratrol in red grapes are good for the heart, Tannins in tea are antioxidants, Quercetin in apples “keep the doctor away!”, and Lycopene in tomatoes for healthy hearts and to prevent prostate cancer. So, when you go shopping, look for the deeply colored fruits and vegetables. Don’t settle for pale-looking ones!