Hooray for Red, Green and Blue!!! by Kathy Stroh, M.S., R.D.

Your mother was right when she told you to eat your fruits and vegetables! These foods are valuable sources of fiber, vitamins and minerals. In the last few years, however, researchers have identified other substances in fruits and vegetables that aid in preventing disease. Phytochemicals (from the Greek word "phyto", meaning "plant") are associated with the prevention or treatment of at least four of the leading causes of disability and death: cancer, diabetes, high blood pressure and cardiovascular disease. Phytochemicals act as anti-oxidants and are also key components of other cellular processes that prevent cancer cell division or decrease cholesterol levels.

At one time, phytochemicals were actually classified as vitamins and called Vitamin P, Vitamin U and Vitamin Q. The vitamin name was dropped because specific deficiency symptoms could not be established. More advanced research methods, however, enabled scientists to group phytochemicals on the basis of their protective functions.

Beta-carotene, lycopene and lutein are more familiar phytochemicals that are now being added to commercially produced vitamin supplements. There are over 600 naturally occurring carotenoids, but only one, beta-carotene, is actively converted to Vitamin A. Lycopene and lutein are carotenes that are not converted to Vitamin A, but seem to offer protection against certain types of cancer. Other less familiar phytochemicals include the terpenes, saponins and ellagic acid. It's not necessary to track your intake of specific phytochemicals. The best way to get a healthy dose of these substances is to increase your consumption of fruits and vegetables.

Some tasty strategies are:

• Keep fruits and vegetables (canned, fresh and frozen) well-stocked in your pantry.
• Drink juice instead of tea or coffee.
• Add chopped fruit to cereal, yogurt, pancakes and muffins.
• Snack on fresh fruit and vegetables.
• Use dried fruits as a quick snack.

Now that Summer is here, the choices for highly-colored fruits and vegetables is easy. Tomatoes, fresh peppers, berries and melons are fantastic sources of phytochemicals.

Enjoy this recipe for the taste as well as the added benefit of phytochemicals.

All-American Sundae (serves 4)

• 2 cups fresh blueberries
• 2 cups fresh strawberries
• ¼ cup sugar
• 1 tablespoon orange juice
• 1 teaspoon vanilla
• 1 pint low-fat vanilla ice cream or mango sorbet

In a medium saucepan, heat the blueberries, strawberries, sugar, orange juice and vanilla. Stir over medium heat for 2 minutes and cool slightly. Spoon over ice cream or sorbet and enjoy!