The five lifestyle tips I will share in this 5-part set of Fact’s of the Day (FOTD) come from an article written by Joy Bauer, the nutritionist for Today. I hope you find them as helpful and informative as I do!

Tip 1: Eat at least five servings of produce each day – but aim for nine!

All plant foods – especially fruits and vegetables – contain phytonutrients, naturally occurring chemical compounds that are important for maintaining health. There are thousands of known phytonutrients, many of which have demonstrated that they have the potential to protect us against cancer.
Different fruits and vegetables contain different combinations of phytonutrients, so to ensure that you get as many different protective compounds as possible, I recommend and eat at least FIVE, but better yet NINE servings of fruits and vegetables per day, and go for variety. That’s about 3 cups raw or cooked vegetables plus 2-3 pieces of fruit.

Cruciferous vegetables (including broccoli, Brussels sprouts, cauliflower and cabbage), contain phytonutrients known as glucosinolates, which help inhibit the metabolism of some carcinogens, may stop the proliferation of cancer cells, and cause the body to produce detoxification enzymes.
Diets high in vitamin C rich produce (like citrus fruit, strawberries and peppers) have been linked to a reduced risk of cancers of the stomach, colon, esophagus, bladder, breast, and cervix.

Studies have shown that people who eat a diet high in beta carotene – found primarily in leafy green and orange-colored vegetables (like spinach and carrots) – have a reduced risk of cancer, particularly of the lung, colon, and stomach. (These results are for beta carotene from food sources only).

Lycopene, found in high amounts in tomatoes (as well pink grapefruit and watermelon), seems to be a powerful cancer preventive compound. In studies, eating tomatoes and tomato products reduced risk of most digestive tract cancers by between 30 and 60 percent. In addition, men who ate diets rich in tomato have been able to reduce their levels of prostate specific antigen (PSA) – a marker for increased risk of prostate cancer.

Tip 2 is coming tomorrow!