Fruits Info

When it is a matter of beating breast cancer, a recent study in the Journal of the American Medical Association found women who eat less fat and more fiber from fruits and vegetables could lower cancer risk at least 9%. A separate study of fruit and vegetable intake in both smokers and even non-smokers by researchers at M.D. Anderson Cancer Center had similar results for lung cancer. Nutrition researcher Debra Kummels said it is likely all of us could benefit from just meeting the recommended minimum nutritional guidelines. "Get your 5 a day if you're a child, 7 a day if you're a woman, and 9 a day if you're a man." with 9 Servings? That is a lot, so let's take a second and show you what that really looks like:

A typical salad might give you both of those servings, but that means you'd still need to add at least one orange, a cup of raw broccoli, 20 grapes, a whole artichoke, 1/2 cup of cranberry juice, several large asparagus spears and two handfuls of berries (especially blueberries). "They (blueberries) have the highest anti-oxidants of any fruit," Debra said.

Antioxidants and photochemical are the natural cancer fighting compounds in these foods that is why it is recommended that you don't just get 5-9 each day, but also 4 different colors. Dietitians recognize the minimum amount of fruits and vegetables people should get every day could be hard for many people. They say fruit juice is just another way to meet the goals and a large apple could count as two servings.