When the scientists began to study the plant foods, it was discovered that the plant foods contained a wide variety of protective compounds called phytochemicals, many of which were antioxidants.
There are hundreds of phytochemicals, many offering unique benefits.
For example, cruciferous vegetables such as broccoli have special chemicals that stimulate the production of anticancer compounds that fight cancer.
Citrus fruits contain a cancer-fighting oil in their skin.
The more that was revealed about fruits and vegetables, the more apparent it became that food was powerful medicine.
There are several important lessons that were learned: 1) First and foremost, there is no substitute for a healthy, well-balanced diet.
Supplements can help enhance the health benefits of food, but they cannot do the job alone.
2) Many of the important phytochemicals are in the pigments of plants.
For example, dark-green leafy vegetables have different phystochemicals from those in yellow and orange vegetables.
Such, it is imperative to eat a variety of brightly colored fruits and vegetables daily to ensure that you are getting a complete range of phytochemicals.
3) There are many different phytochemicals in just one vegetable or fruit.
It is not possible to say which one is most beneficial.
In fact, different phytochemicals work together to achieve their effects.
4) Fresh fruits and vegetables are your best option.
You should also eat the skin of the fruit and vegetable since it is excellent source of nutrients.
Many people, however, are concerned about pesticides, waxes and other preservatives used on produce to retain color and freshness.
You can avoid pesticides and other chemicals by buying organic fruits and vegetables from reputable stores.
Be sure to scrub your produce thoroughly before eating it.
5) Limit fat consumption to around 30 percent of your daily calories.
Solid fats, such as stick margarine and butter, should be avoided because they promote the formation of disease-promoting fats.
The World Health Organization (WHO) reveals that globally, there are over 1.
6 billion overweight adults, at least 400million of them obese.
By 2015, the number of obese people may reach 2.
3 billion.
The American Cancer Society estimates that at least 16% of all cancer deaths are linked to excess weight.
Overweight and obesity can be avoided by reducing the energy intake from total fats ,change the fat ingestion from saturated fats to unsaturated fats, increase intake of fruit and vegetables, restrain the eating of sugars and increase exercise and fitness activity.
Despite the explosion of information on the benefits of food, few Americans eat the five servings of fruits and vegetables daily recommended by the National Cancer Institute and the American Heart Association.
In fact, many don't eat one serving.
These days, people choose to have desserts, noodles, chocolate cakes and so on for breakfast.
While for lunch, they prefer to have mixed rice, fried chicken, hamburger, etc.
For dinner, people choose to have sumptuous food and believe dinner is the time to enjoy foods.
Due to absorption of excessive calories every day, what come next is the increased obese population that leads to serious health consequences such as cardiovascular disease, diabetes, musculoskeletal disorders and cancers.
In most cases, fresh fruits and vegetables are the best sources of vitamins, minerals, and other phytochemicals.
There is one important exception, however, vitamin C.
Vitamin C is somewhat fragile and can be ruined in shipping and good handling.
Freeze-dried products, such as orange, grapefruit, and cranberry juice, may actually have a higher vitamin C content than the fresh fruit.