You've undoubtedly heard it a million times... "Eat your fruits and veggies." The American Cancer Society recommends five a day of each of these foods. We all know we should do it, but few of us do.

Now we have yet another reason why they are so important an element to a long-term diet strategy- lower risk of cancer and heart disease in men and women, and possible protection against osteoporosis, especially in postmenopausal women.

The important constituents of fruits and vegetables are numerous and over 600 have been identified. Some of the more common are phytochemicals, flavonoids, fiber and anti-oxidant vitamins and minerals, such as vitamins C, E, beta-carotene, and selenium). Whole grains and legumes also possess these nutrients, underscoring the benefits of a diet rich in plant foods that are minimally processed.

How do these wonderful food components aid in disease prevention and health promotion? The methods of action are varied but many act as antioxidants, converting reactive free-radicals into less harmful substances or eliminating them from the body. Still others interfere with the rampant cell growth common with tumors and may scoop up carcinogens, which are cancer promoting, toxic substances, and neutralize their potential harm.

Lastly, some foods, especially soy products, contain compounds that are similar in structure to estrogen, competing for parking spots within the body. This potentially has the effect of lowering estrogen levels. Higher levels of estrogen are associated with higher incidence in certain types of cancer in women, especially breast cancer).
The compounds with benefits are as unique as the foods they are found in. With this in mind, eating a wide variety of colorful fruits and vegetables will give you your greatest exposure to the benefits of these compounds.

Here is a brief rundown of healthful foods and their beneficial chemicals:
Broccoli, cabbage, kale, Brussels sprouts and other cruciferous veggies contains phytochemicals that may reduce the risk of breast and colon cancer.

Bright red and orange veggies such as tomatoes and carrots contain carotenoids; the most famous of which is beta-carotene. Lycopene, which is particularly prominent in tomatoes, is linked to a lower risk of prostate cancer. Cooking the tomatoes appears to increase lycopene absorption, making tomato sauce an easy way to get this compound.
Garlic, onions and leeks contain phytochemicals called allyl sulfides, which have been linked to reduced risk of stomach and colon cancer. Additionally garlic has been associated with lowering blood pressure and cholesterol.

Citrus fruits contain flavonoids and limonenes. These compounds may detoxify certain carcinogens and help eliminate mutated cells, reducing risk of cancers.

Red berries provide ellagic acid, which may protect the body from smoke and pollution by inactivating carcinogens and inhibiting free-radical formation.

Soybeans, tofu and soymilk contain isoflavones and phytoestrogens. These compounds may affect tumor growth, protecting against breast and prostate cancer, and aid as antioxidants, helping to prevent heart disease.