Today the science behind the health benefits of vegetables is growing rapidly.
Researchers have discovered that in addition to nutrients, vitamins and minerals, vegetables contain a various group of natural biologically active plant substances, so-called phytonutrients or phytochemicals, which plants produce to protect themselves against stress. Health experts believe these natural substances are also beneficial for human health.

The natural pigments that give vegetables and fruits their characteristic colors is just one important group of phytochemicals. Some of the pigments in vegetables, for example beta carotene in carrots and sweet potatoes, lycopene in tomatoes and lutein in spinach, have antioxidant properties. Antioxidants have the ability to block or reduce damage of cell's DNA from harmful free radicals produced in the body. Each color group has a unique combination of nutrients and phytochemicals that has been associated with specific health benefits, such as heart health, vision health, bone health, a healthy immune system, and risk reduction for different kinds of cancers.

Some phytochemicals, like Indoles, which are found in cabbages, stimulate enzymes that make the estrogen less effective and could reduce the risk for breast cancer. Allyl sulfides, another group of phytochemicals found in onion and garlic, stimulate enzymes that help the body get rid of harmful toxins and strengthen the immune system.

Phytochemicals modulate hormone metabolism, stimulate the immune system, and have antioxidant, antibacterial, anti-carcinogen, antiviral and anti-inflammatory properties.

Scientists are learning more about the role that diet plays in disease prevention, the interactions among foods and their elements, such as fiber, nutrients, and phytonutrients that strengthen their health-promoting abilities and continue to discover other benefits as well, which makes vegetable and fruit research a very exciting field.

You can prevent many disorders and delay aging by just following the simple guide line: every time you eat, fruits and vegetables should be half of what you eat.

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