Eat enough vegetables . Try to have at least four servings of vegetables each day. For breakfast, try slicing a banana onto cereal, or eating a sliced apple. Add a salad and a piece of fresh fruit to lunch. Have a salad and two vegetables at dinner, and eat that much less meat, snacks, or fried and packaged foods.
Some vitamin C is lost in cooking, so remember to eat some raw fruits or salad vegetables each day.
Cooking vegetables in a microwave, stir-frying or steaming preserves more vitamin C than boiling. The highest levels of beta-carotene are found in all brightly colored fruits and vegetables. Green and orange vegetables provide many different antioxidants, which are thought by many to reduce the formation of free radicals which can promote cancer. Many of these substances, but not all, are also found in fruits. Antioxidants can also provide protection against heart disease, so one should try to eat an adequate quantity of both fruits and vegetables, including raw vegetables.