No one food or part of a food can prevent cancer, but recent research has found a link between antioxidants in foods and the prevention of  some cancers. In fact, the Canadian Cancer Society says that (2003) up to 30% of cancers can be prevented by eating lots of vegetables and fruit, being physically active, and having a healthy body weight .

Vegetables, fruit, whole grains, and nuts are sources of antioxidants. Research also shows that eating foods rich in lycopene may reduce your risk of prostate cancer. Tomatoes, processed tomato products, watermelons, papayas and pink grapefruit are good sources of lycopene.

Antioxidants are phytochemicals, vitamins, and other substances in our foods that protect our body’s cells from damage and disease. It is important to eat a variety of vegetables and fruit because each contain a different antioxidants such as: vitamin A, vitamin E, vitamin C, selenium, beta-carotene, lutein, and lycopene.

To get the most out of your vegetables and fruit, look for brightly colored ones and enjoy a variety of them:

• Dark green and orange ones such as broccoli, dark leafy greens,  squash, carrots, kiwi, and cantaloupe are good sources of vitamin C, lutein, and beta- carotene.
• Red-blue vegetables and fruit like blueberries, strawberries, beets, pomegranate, red pepper, tomato, and processed tomato products contain vitamin C and lycopene.
• White and brown vegetables and fruit such as: bananas, garlic, onions, potatoes, and cauliflower also contain beneficial antioxidants. 

Include at least one serving of vegetables or fruit with each meal or snack. When it comes to lunch and dinner go for two. For example, top your cereal with berries or blend them into fruit smoothies, have an orange at break , grab carrots and peppers at lunch, include a spinach salad and fresh green beans at dinner, and enjoy fresh, frozen or canned fruit for dessert.

To get all the benefits of antioxidants, choose lots of vegetables and fruit rather than taking supplements. The health benefits of antioxidants may come from the mix of minerals, vitamins, and phytochemicals in food rather than just the antioxidants alone. When people are given antioxidants as supplements, they often don’t see the same health benefits as when they eat the whole food.

Remember, no one food or food compound can protect you from cancer. To reduce your risk of cancer, follow Canada’s Food Guide and eat a variety of 7 -10 servings of vegetables and fruit a day. ,be physically active, aim to reach and keep a healthy weight, and avoid tobacco smoke. As well, adopt a healthy life style and participate in regular screenings to help prevent or detect cancer early.