Fruits and veggies

Bam. Bam. Bam. This isn't the cry of Barney Rubble's son; it's the sound of us beating the drum--yet again--about the benefits of fruits and vegetables. If you know they're good for you but have never been sure exactly why, consider this a formal introduction to their superstar compounds.

Phytochemicals prevent disease by blocking cellular damage caused by the trouble-making particles known as free radicals. There may be hundreds of phytochemicals--each offering their own disease defenses. Of these, the best known are flavonoids, carotenoids, indoles and isoflavones.

The vibrant colors of fruits and vegetables come from flavonoids--a group of antioxidants that may protect against cancer.

Lutein, zeaxanthin, lycopene and beta-carotene are all cell-protective carotenoids. Use this color guide to spot them in your produce section:

Lutein--a sight-saver found in: dark green leafy vegetables

Zeaxanthin--another vision protector found in: orange produce such as carrots, mangoes, oranges and orange peppers

Lycopene--guards against prostate cancer; found in: red-toned foods such as tomatoes, watermelons, guava

Beta-carotene--turns into vitamin A; found in: yellow, red and orange produce

Indoles are abundant in cruciferous vegetables such as broccoli, cabbage, Brussels sprouts and cauliflower. Indoles help prevent many chronic diseases and may halt the spread of breast cancer cells.

Isoflavones, or phytoestrogens, seem to protect against the hormone-related cancers of the breast, prostate, ovaries and endometrium. By eating less meat and more soy--the richest source of isoflavones--you'll also be decreasing the amount of fat in your blood. Isoflavones may also minimize the effects of menopause.

When it comes to natural fiber, fruits and veggies are loaded with the two types needed to keep your body humming along: insoluble and soluble.

TYPE          BENEFITS                       PLANT SOURCES

INSOLUBLE     removes toxins;                fruit skins
(ROUGHAGE)    helps prevent colon cancer     potato skins
                                             broccoli
                                             green beans
                                             cauliflower
SOLUBLE       makes you feel full sooner;    oranges
(GUMMY)       lowers your cholesterol;       apples
              regulates blood sugar          carrots
              for diabetics                  peas
                                             eggplant

COPYRIGHT 2005 PRIMEDIA Intertec, a PRIMEDIA Company. All Rights Reserved.
COPYRIGHT 2005 Gale Group