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14 Reasons to Make Produce a Priority
by Jennifer May, M.S., R.D., M.S.

The 2005 U.S. dietary guidelines recommend more fruits and vegetables for everyone—a total of two and a half cups per day for those on a 1200-calorie plan, three and a half cups for those eating 1600 calories, and four and a half cups for those eating 200 calories per day. Moreover, the new guidelines are specific about what kinds of vegetables to choose: dark green vegetables, orange vegetables, legumes, starchy vegetables, and other vegetables.

Why so much priority on produce? Fruits and vegetables are the best nutritional bargain around! They are low in calories and rich in fiber, vitamins, and minerals, including vitamin A, vitamin C, vitamin E, potassium, and folic acid. "Big deal," you may be thinking. "I can get all those from vitamins and supplements." Not so fast! Fruits and vegetables are also rich in chemicals known as phytonutrients—or, literally, nutrients from plants. Phytonutrients can be found in vegetables, fruits, legumes, and even herbs. Several of these phytonutrients have been found to offer protection against heart disease, cancer, and other ailments.

So why aren't phytonutrient supplements available? Consider that an orange has more than 170 known phytonutients—more than scientists could possibly distill into pills and powders. No, to get maximum benefits from phytochemicals, you need to eat a variety of plant-based foods.

But which phytochemicals are most beneficial, and where can they be found? The following chart provides a run-down of some of the major phytochemicals, the benefits they offer, and which foods

Phytochemical	Function	Sources
Flavonoids
Anthocyanins	may decrease risk of cancer as well as urinary tract infections	strawberries, cherries, cranberries, raspberries, blueberries, grapes and black currants
Catechins	may decrease the risk of coronary heart disease as well as the risk of gastric, esophageal, and skin cancers	green or black tea and wine
Flavanones	may lower lower blood pressure, inflammation, and levels of LDL cholesterol (shown in animal studies; not yet proven in humans)	citrus fruits
Isoflavones	may help maintain bone health, improve menopausal symptoms, and reduce the risk of coronary heart disease by lowering cholesterol levels	soy foods such as soymilk, tofu, miso (Note: Discuss the use of soy foods, particularly isoflavone supplements, with your physician if you have any concerns relating to breast cancer.)
Quercetin	may decrease the risk of cancer and protect against LDL oxidation	red and yellow onions, kale, broccoli, red grapes, cherries, apples
Resveratrol	supports the normal, healthy function of the heart	red wine, red grapes (and red grape juice)
Carotenoids
Beta Carotene	may reduce cancer risk, slow process of aging	green and yellow/orange vegetables and fruits such as spinach, broccoli, squash, carrots, sweet potatoes, and apricots (Note: fiber may hinder the absorption of carotenoids, while fat may increase it.)
Lutein	may reduce the risk of cancer and is important in maintaining healthy vision (may decrease likelihood of developing macular degeneration and cataracts)	various green vegetables including broccoli, greens (spinach, Romaine, kale)
Lycopene	may decrease the risk of prostate cancer, as well as heart attack	most red fruits and vegetables, with the exception of red peppers; this includes tomatoes, watermelon, guava, and pink grapefruit
Other Phytochemicals
Allyl Sulfides	may reduce cancer risk, lower cholesterol and blood pressure, and maintain healthy immunity	garlic, onions, leeks
Glucosinolates (including sulphoraphane)	may reduce the risk of cancer	cruciferous vegetables (broccoli, cauliflower, cabbage, and turnips)
Lignans	a type of phytoestrogen which may decrease cancer risk	flaxseed and grains such as wheat, oats, and barley. *note that flaxseed needs to be ground and that most flaxseed oil does not contain lignans or dietary fiber
Phytosterols	may help reduce lipid levels	found in all plant foods, with the highest concentration found in plant oils
Saponins	may reduce risk of developing cancer and reduce lipid levels	found in soy foods and various legumes

Mind you, these phytonutrients are not magic bullets. You still need to safeguard your health by eating a balanced diet, exercising regularly, and taking other precautions (wearing sunscreen, not smoking, etc.). But if the thought of a little extra protection against heart disease and cancer motivates you to add more fruits and vegetables to your diet, then your health can only benefit!

Jennifer May, M.S., R.D., M.S. is the Manager of Nutrition Services for DietWatch.com. Jennifer holds two master's degrees from Indiana University, one in nutrition science and one in exercise physiology. Jennifer has taught nutrition and biology at the university level, and has provided nutrition and fitness counseling and coaching for individuals, medical facilities, health organizations, and schools. She has produced educational materials and has appeared frequently on radio and television.

Wellness Layers Inc.