STUDY: NCI Says Eat Lots of Green Veggies

JOURNAL: National Cancer Institute (NCI)

AUTHORS: Dr. Lorelei DiSogra

ABSTRACT: Green leafy vegetables such as spinach, Romaine lettuce, collard greens, kale and broccoli should be eaten every day. Nutrition research suggests that the more green veggies you eat, the healthier you will be. The National Cancer Institute (NCI) recommends making green vegetables an important part of your recommended 5 to 9 servings of fruits and vegetables a day.

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COMMENTARY: But what makes green vegetables so healthy? One reason is that they are packed with nutrients and phytochemicals-substances found only in plants which help fight disease and improve health. Lutein (pronounced LOO-teen) is a powerful antioxidant found in green leafy vegetables that helps to maintain good vision. "Cataracts, which occur naturally during the aging process, cause some degree of vision loss in almost everyone over the age of 65, says Dr. Lorelei DiSogra, Director of NCI's A Day for Better Health Program. Eating green vegetables rich in lutein helps reduce the risk of cataracts and macular degeneration. That's one of the reasons that it's critical to eat green vegetables every day."

Indoles (pronounced in-DOLS) are another group of phytochemicals found in cruciferous vegetables such as broccoli, cauliflower, cabbage, and Brussels sprouts. Indoles help protect against breast cancer (which affects one out of every eight women in the U.S.) and prostate cancer (which affects one out of every six men in the U.S.). In a recent study, men who ate cruciferous vegetables at least three times a week had a 42 percent reduction in risk of prostate cancer.

Best 'Green' Sources of Lutein

Kale Spinach

Romaine Lettuce Broccoli

Green Peas Honeydew Melon

Kiwifruit

Leafy Greens (Turnip, Collard, Mustard)

Best Sources of Indoles

Broccoli Cauliflower

Cabbage Brussels sprouts

Kale Bok Choy

Rutabaga Arugala

Swiss Chard Watercress

Turnips

There are thousands of health promoting phytochemicals found in plants and that's why it's so important to eat a wide variety of colorful - orange, red, green, white, and blue - fruits and vegetables every day. By eating fruits and vegetables from each color group, you will benefit from the unique array of phytochemicals, as well as essential vitamins, minerals, and fiber that each color group has to offer.

Remember, the more colors the better whether choosing colorful fruits and vegetables at the supermarket or when eating out. Keep in mind, women should strive to eat at least 7 servings of fruits and vegetables a day, and men should strive for 9.