Top 5 Fruits and Veggies for Any Diet

Colorful, delicious, and an excellent source of nutrition, fruits and vegetables are essential to

 anyone’s everyday diet. They are extremely important in preventing chronic diseases such 

as cancer. Since the different colors in fruits and vegetables help our immune system react to

 different stresses in our daily life, it is important to eat a wide variety of colorful fruits and 

veggies. Containing tons of antioxidants and minerals, an orange or some carrot sticks are 

perfect snacks throughout your day. Here are some recommendations from nutrition whiz 

Jonny Bowden, PhD, CNS, author of The 150 Healthiest Foods on Earth.
Fruits

Avocado

This is truly an amazing food. Yes, they are high in fat, but the fat is largely monounsaturated

fat which actually lowers cholesterol. Avocados are also high in beta-sistosterol, a natural

substance shown to significantly lower blood cholesterol and is also highly protective of the

prostate. They also contain lutein, a valuable member of the carotenoid family that is a

natural antioxidant and helps your eyes stay healthy while maintaining the health of your skin.

Yes, there are a few grams of saturated fat in an avocado, but it’s precisely the kind of

saturated fat I’m not afraid of. It’s from a natural whole food, and quite different from the

saturated fat you might find in an order of fries.

Berries and Cherries

All berries, blueberries, cherries, raspberries, strawberries, are considered to be health

bonanzas! Blueberries are the highest-scoring fruit of all time according to the ORAC test (a

rating system for antioxidant power). Cherries are loaded with anti-inflammatory, anti-aging,

and anticancer compounds. Raspberries deserve a place of honor for no other reason than

the fact that they are a high-fiber powerhouse. And strawberries contain compounds that may

also protect your brain and memory. All these berries contain chemicals found to protect cells

against cervical and breast cancer. Best part is, they all taste great and make wonderful

additions to fresh smoothies and fruit juices.

Veggies

Broccoli

Broccoli is a vegetable royalty. It is a member of the brassica family of cruciferous vegetables

—the same group that includes bok choy, cabbage, kale, kohlrabi, and Swiss chard. These

vegetables are excellent sources of a family of anticancer phytochemicals called

isothiocyanates, which fight cancer by neutralizing carcinogens—the “bad guys” of the cancer

battle. Even apart from its demonstrated cancer-fighting ability, broccoli is a nutritional

powerhouse. One cup contains more than 2 g of protein, 2 g of fiber, 288 mg of potassium, 43

mg of calcium, 81 mg of vitamin C, plus folate, magnesium, phosphorus, beta-carotene,

vitamin A, and 1,277 mcg of the superstars of eye nutrition, lutein and zeaxanthin.

Watercress

The health benefits of watercress have been known since ancient times. It is a member of the

brassica family of cruciferous vegetables, which are known to be excellent sources of a family

of anticancer phytochemicals called isothiocyanates. Studies have shown that

isothiocyanates help prevent lung and esophageal cancer and can lower the risk of other

cancers, including gastrointestinal cancer. Watercress is unique among the cruciferous

vegetables in that it contains hight concentrations of one particularly potent isothiocyanate,

PEITC (phenylethyl isothiocyanate). It also contains another group of compounds with

anticancer potential belonging to the sulforaphane family. Research shows that the potent

combination of PEITC and sulforaphanes had a “triple whammy” effect; zapping cancer cells

by inducing their death (apoptosis), stopping potential carcinogens from becoming active,

and stimulating cell defenses against assaults from carcinogens.

Brussels Sprouts

Not really sprouts at all, Brussels sprouts are actually members of the cabbage family, which

makes sense since that’s exactly what they look like. Cabbages in general probably contain

more cancer-fighting nutrients than any other vegetable family. Brussels sprouts contain a

chemical called sinigrin, which suppreses the development of precancerous cells. The

breakdown product of sinigrin is the active ingredient in Brussels sprouts and is responsible

for the characteristic smell of sprouts. It works by persuading the precancerous cells to

commit suicide—a natural process called apoptosis. Brussels sprouts are high in

isothiocyanates and sufuraphane, which are compounds know to help fight cancer by

inhibiting cell proliferation, neutralizing carcinogens, and helping to detoxify nasty

environmental toxins.