In this new era of health-consciousness, vegetables have once again been thrust to center stage, not only as a great food item, but one that has remarkable medical powers that bolster the immune system and prevent diseases, including cancers.

Recently, a Mayo Clinic study showed that eating lots of vegetables, especially the green leafy ones, lowers the risk of non-Hodgkin Lymphoma (NHL). This clinical investigation revealed the following findings, presented here verbatim:

* Those who ate a higher number of vegetable servings per week had a 42 percent lower risk of NHL than those who ate the lowest number.

* Those who ate the most servings of green leafy vegetables and cruciferous vegetables had a 40 percent lower risk compared to the lowest intakes.

* Those who had the highest intake of the carotenoids lutein and zeaxanthin had a 46 percent lower risk of NHL.

* Those who had the highest intake of zinc had a 42 percent lower risk.

The researchers postulated that vegetables contain antioxidants that help the body repair the damages in the DNA caused by oxidative stress, which is one of the risk factors for non-Hodgkin lymphoma. And eating vegetables at least 3 times a day, if combined with a healthy lifestyle that includes daily physical exercises, confers an even a greater degree of immuno-protection. The antioxidants in vegetables also help neutralize the free radicals produced during exercise.

The following are some of the nutrients in vegetables that help lower the risk of developing non-Hodgkin lymphoma and cancers, in general: Lycopene, Lutein, Folic Acid, Zeaxanthin, Gluoinolates (which are converted into isothiocyanates). Apparently, the protective substances induce a phase II detoxification pathways which minimize and help repair the damages in our DNA caused by our unhealthy and self-destructive lifestyle.

Besides preventing cancers, some vegetables appear to show some promise in treating some forms of tumors in experimental mice.

Di-indolylmethane (DIM) is a natural compound found in vegetables (like broccoli, cabbage, turnips and mustard greens), which has not only been associated with cancer prevention, but, more amazingly, with the potential ability to treat cancer. Obviously more extensive laboratory studies and, later, clinical application in humans, are needed to validate this research observation.

Now comes a very popular question: "Is organic really better than non-organic vegetables?"

Organic-grown vegetables are those raised in farms that do not use herbicides or pesticides. One does not have to be a rocket scientist to discern the most obvious implication of the use of these chemicals. The practical necessity of the use of these agents to protect the crop is considered justifiable and safe by most agricultural experts.

There is no question that these produce are thoroughly washed before they are delivered from the farm to the wholesaler to the distributor to the local vendors, at least in the United States and Europe, where they have stringent laws on these matters. And these vegetables are washed (again) from point to point. By the time it is displayed in the grocery stores, they are supposed to be very clean, even if they are non-organic.

The proponent of organic vegetables, on the other hand, seems to be convincing, even without arguing the point, because they say, "it is self-evident." The other side counters that there is no direct scientific proof that non-organic vegetables are unsafe to eat, and that organic produce are so expensive not everyone can afford it for daily consumption. I suppose, if the price of both were the same, the question would be moot.

Anyway, whether it is the non-organic or organic variety we choose, the important thing is that we make vegetables a part of our daily diet regimen. The wonderful anti-oxidant phytochemicals in them, besides helping prevent illnesses by detoxification, also boost the immune system, are cardio-protective, and, as a bonus, they also slow down the aging process. How can you beat that?

The disease-inducing personal bad habits we alluded to earlier include smoking, high-cholesterol, high fat, high-carbohydrate diet, sedentary lifestyle (lack of physical exercise), alcohol abuse, and poor stress management. These factors, which are really within our control, are responsible for about 75% of all diseases afflicting man. Indeed, only 25% of these illnesses we have today are beyond our control. Most of our health problems are self-induced, and therefore, preventable.

Isn’t it time to stop being self-destructive and be aggressively proactive in protecting our own body? After all, we’ve got only one, no spare.