They sound like the tongue-twisting chemicals you'd find listed on a box of detergent. But compounds such as zeaxanthin, sulforaphane, and isothiocyante actually appear naturally in the vegetables and fruits you eat every day. Neither vitamins nor minerals, these unique nutrients to beyond supplying basic nutrition to protect against cancer and other diseases.

They are called phytochemicals (phy-ton meaning "plant" in Greek), and fruits, vegetables, beans, and whole grains harbor thousands of them in different varieties. Garlic and onions contain allyl sulfides that help the body eliminate toxins. Carrots, tomatoes, and cantaloupe contain carotenoids that act as antioxidants, removing damaging free radicals from the cells. The isoflavones found in soybeans inhibit the growth of breast and prostate cancer.

Since the 1980's, the National Cancer Institute and other organizations have devoted millions of dollars to researching phytochemicals, and the results have shown the scientific merit of a plant-rich diet. A recent study at the School of Public Health at the University of California at Berkeley reported that of 156 studies researchers reviewed, a full 128 resulted in statistically significant findings that supported the disease-fighting effects of fruits and vegetables and the phytochemicals they contain. The researchers also found that those people with low fruit and vegetable intake experience about twice the risk of cancer as those who eat their fair share.

Most nutritionists agree that anyone enjoying a diet rich in plant-based foods obtains an adequate intake of phytochamicals. Julie Hansen, a registered dietitian at the Heart and Vascular Clinic in Fort Collins, Colorado, emphasizes soy products to her clients because of their simple preparation. "Experiment with soy-based salad dressings,"she suggests, "or try smoothies, meat substitutes, and soy nuts and butters."

Most phytochemicals remain stable in the cooking process, further increasing their easy incorporation into the diet. Others, like carotenoids and indoles in broccoli, actually increase in potency when heated. In addition to food sources, you can also obtain these nutrients in a supplement form, if you dislike or are allergic to the foods that contain them. Says Kara Dinda from the Austin, Texas-based American Botanical Council, "Whether we obtain them from the vegetables we eat, the herbs we put on our food for flavor, or as a supplement, these chemicals are beneficial in ways that we are only now beginning to discover."

So the next time you bite into that apple or sip some warm carrot soup, know that you can enjoy your food not only for its flavor, but for its disease-fighting prevention as well. Anna Soref