Red Group

The National Cancer Institute recommends eating deep red or bright pink fruits and vegetables every day. Nutrition research shows that red and bright pink fruits and vegetables contain phytochemicals, such as lycopene and anthocyanins.

Other red fruits and vegetables, such as strawberries, raspberries, beets and pomegranates contain anthocyanins, another group of phytochemicals that are powerful antioxidants and that may help control high blood pressure and protect against diabetes-related circulatory problems. Strawberries contain anthocyanins which may protect against the effects of aging and memory loss. Strawberries and raspberries contain ellagic acid which may reduce the risk of certain forms of cancer and decrease cholesterol levels.

Cranberries, part of the red group, may help to prevent or improve urinary tract infections.

Ellagic acid is found in blackberries and green grapes.

Lycopene

Lycopene is fat-soluble. This means we need to eat tomatoes that have been cooked or canned using a small amount of oil.

Lycopene helps reduce the risk of several types of cancer, including prostate cancer. Watermelon, pink grapefruit, and tomato-based products such as spaghetti sauce, tomato paste, and tomato juice are all good sources of lycopene. Lycopene is more easily absorbed from cooked tomato products and juices than from whole raw tomatoes, and tomato products are the primary sources of lycopene in the diet. Over 80% of the lycopene in the American diet comes from these tomato products.

Men who want to reduce their risk of prostate cancer should eat foods rich in lycopene as part of their recommended 5 to 9 servings of fruits and vegetables a day.

Best Sources of Lycopene

• Fresh Tomato
• Guava
• Pink Grapefruit
• Spaghetti Sauce
• Tomato Juice
• Tomato Paste
• Tomato Soup
• Watermelon

Cranberries

In a landmark study published in 2000, scientists pinpointed why drinking cranberry juice may be an effective strategy to help ward off urinary tract infections. Rutgers researchers, Drs. Amy Howell and Nick Vorsa believe that cranberry compounds may act by blocking or preventing growth of the part of the bacteria that bind to the urinary tract and lead to infection.

It is estimated that the amount of tannins in a 4-6 ounce glass of cranberry juice cocktail consumed on a daily basis would help prevent E. coli from attaching to the walls of the bladder and kidney and ward off urinary tract infections. About 12 ounces is recommended for treatment. Other members of the same botanical family as cranberries, including blueberries, contain these condensed tannins and exhibited similar bacterial anti-adherence activity.

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