The brighter the fruits and veggies, the better they are at fighting cancer. It's the phytochemical compounds -- these give produce its color -- that help the immune system block cancer-causing substances from cycling through our bodies.

The Centers for Disease Control and Prevention (CDC) and the Produce for Better Health Foundation say we should eat nine to 11 servings of vegetables and fruits daily. Taking supplements is not enough -- we need the complex interplay of vitamins, minerals, and fiber.

These are the colors we should include in our diet each day:

Chemotherapy can upset the digestive system. It can cause nausea and vomiting -- although I never did throw up during my own chemotherapy, thanks to medication for these side effects. Chemotherapy can diminish overall feelings of wellness and can cause sore gums and mouth sores and dry mouths. Clearly, chemotherapy can ruin an appetite.

But patients receiving chemotherapy need to eat. And they need to drink. They need to maintain nutrition and energy and strength during a physically taxing time. And so the challenge facing many entrenched in chemotherapy is how to eat when the act of chewing, swallowing, and digesting food is so completely unappetizing.

Barbara Curtis shares in a chapter of Chicken Soup for the Breast Cancer Survivor's Soul a recipe that made a difference for her sister during her worst days of chemotherapy.

Her recipe -- for chemo popsicles -- includes essential ingredients. Fruit and tofu provide phytochemicals, protein, and liquids for depleted bodies. The cool popsicle soothes sore mouths and settles stomachs. And the ease of putting together this simple snack is nothing short of tempting.

My advice -- save this recipe. And savor it too.

Chemo Popsicles

Fresh-squeezed orange juice, one 8-ounce glass
Frozen mangoes, 1/4 package, or 1 cup frozen berries
1/4 square tofu, medium firmness
One banana
Add passionfruit juice or other fruit juices for flavor

Put all ingredients into a blender. Blend to liquify. Add more juice if mixture is too thick -- it should be as thick as a smoothie. Pour blended mixture into Tupperware or plastic popsicle molds and freeze.

Oregon State University (OSU) researchers have been working on creating a purple tomato for several years and predict that one should be available in the local grocer's within two years. The eggplant purple tomato will have all the healthy tomato antioxidant lycopene goodness the red orbs offer now with the added benefit of blueberries nutrition in phytochemicals believed by some to offer cancer prevention functional food benefits.

According to OSU Professor Jim Myers, the new hybrid eggplant purple tomato will be the first true purple tomato. According to an OSU backgrounder on the purple tomatoes, hundreds of years ago, explorers discovered purple tomatoes in the wild, but those tomatoes never made it to the table because the fruit was small and some were poisonous. In the 1960s and 1970s, scientists collected seeds from these tomatoes and started to breed them with modern hybrids, making them safe to eat. They discovered that the new purple tomato, unlike the traditional red, contain high levels of anthocyanins, a chemical found in dark fruit pigments such as blueberries and grapes.

Some days, science is just plain fun.

On May 18, the American Cancer Society, ACS, and Weight Watchers is launching the Great American Eat Right Challenge, to continue to raise awareness of the link between obesity and greater cancer risks. According to the ACS, approximately one-third of cancer deaths are linked to dietary factors, such as those that contribute to obesity. By including a plentiful variety on fruits, vegetables, whole grains, and legumes -- loaded with antioxidants, phytochemicals, vitamins and minerals -- to your daily diet you can lower the risks of developing cancer.

"For people who don't smoke, maintaining a healthy weight, eating well and being active are the most important things to do to promote health and reduce cancer risk," said Colleen Doyle, MS, RD, director of nutrition and physical activity at the American Cancer Society. The Great American Eat Right Challenge web page offers nutritional and weight loss information and resources for cancer prevention.

Years ago, and I mean years ago, I was part of a household staff that worked in the mansion of a magistrate. Despite his considerable wealth, and the fact that he paid others to take care of almost all the daily tasks of running a large home, I found him each morning in the kitchen making soup for the day.

When you are young, you take some of the oddest jobs, that in retrospect, do not seem to have any bearing on your eventual professional successes. But I digress. Back to the story. One morning, he gave me quite a long lecture on the health benefits of homemade soup. I admit I have been fascinated and a fan of soups ever since.

Soups are relatively inexpensive to make, and can be packed with nutrients. You throw all the ingredients into a large pot and leave it to simmer on the back burner of the stove, or in a slow cooker, until hours later, with a crust of bread and side salad, you have a satisfying meal. At the end of the day, in the small amusements of a stay-at-home mother, I can almost imagine someone else has made dinner -- because in many ways -- soup makes itself.

To celebrate spring, the American Institute for Cancer Research is offering delicious soup recipes loaded with cancer-fighting nutrients and phytochemicals such as Black Bean Soup with Avocado and Watercress; Fresh Spinach Soup; Spring Vegetable Soup; Chilled Strawberry Soup with Mint; and Asparagus and Scallion Soup with Almonds.

Beckman Research Institute's Department of Surgical Research Dr. Shiuan Chen has concluded the white button mushrooms offer both breast cancer and prostate cancer protection, and may be a significant nutritional resource as a cancer prevention food. Compounds found in white button mushrooms are capable of suppressing aromatase, the enzyme responsible for the synthesis of estrogen. For estrogen positive breast cancers, the suppression of estrogen is important, as estrogen fuels the spread of estrogen-positive breast cancer. Dr. Chen suggests postmenopausal women may benefit from a daily diet of white button mushrooms for cancer prevention.

In addition, Dr. Chen found that the phytochemicals in white button mushrooms suppressed steroid 5alpha-reductase, the enzyme that converts testosterone into dihydrotestosterone, DHT, which, if allowed to rise, can lead to the development of prostate cancer and an enlarged prostate. In cell culture experiments mushroom extracts suppressed the growth of both hormone dependent and hormone independent prostate cancer cell lines, and can decrease the size of a tumor. The research indicates that men may benefit from a daily diet that includes mushrooms as a means of prostate cancer prevention. As an interesting side note, the mushroom extracts tested seem to have the ability to slow hair loss, because over production of DHT can lead to hair loss. For more information, download Mushroom Council Nutrition Research Update 2005, available as a PDF document, found in the drop down menu.

According to University of Illinois, UIUC, Department of Food Science & Human Nutrition, FSHN, researchers report that drinking concord grape juice stops the formation of breast cancer tumors and reduces DNA damage to mammary glands.

"These studies indicate that specific constituents or combinations of phytochemicals in concord grape juice can block the initiation stage of tumor formation," stated Dr. Keith Singletary, Ph.D, FSHN professor. "In a related previous study, we saw a similar effect in what we call the promotion stage, a later stage in the development of cancer.  Taken together, the results are quite interesting and certainly merit additional study."

It is common knowledge that including fruits and vegetables in your daily diet is healthy for you, and that it can help in reducing the risk for cancers. Researchers have been looking specifically to plant substances called polyphenols. Polyphenols help protect against cancer by suppressing oxidative stress, inhibiting DNA damage to human cells, and slowing down the multiplication of cancer cells.  These compounds include anthocyanin pigments, which give fruits and vegetables their blue and purple colors. One food source that is rich in anthocyanins, and related compounds called proanthocyanidins, is concord grapes.

According to the USDA proanthocyanidin database, purple grape juice from concord grapes is higher in proanthocyanidins, on a per serving basis, than any other beverage tested, including red wine and cranberry juice cocktail. In addition, the total antioxidant capacity of concord grape juice is among the highest of all foods.