"Remember to Eat Your Fruits and Veggies" - The Science Behind My Sign-Off Artwork

Cancer Nutrition HQ

Hosted by Dr. Krystle Zuniga RD, CSO a nutrition scientist and board certified oncology dietitian, Cancer Nutrition HQ provides evidence-based insights into cancer nutrition. Episodes include the latest research, interviews with top cancer and nutrition experts, and provide real-world guidance rooted in science. Whether you're a patient, caregiver, or healthcare professional, Cancer Nutrition HQ provides the tools to help you Know More and Fear Less.

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"Remember to Eat Your Fruits and Veggies" - The Science Behind My Sign-Off

December 15, 2025 • Krystle Zuniga PhD, RD, CSO • Episode 12

"Remember to eat your fruits and veggies” is how I end almost every episode, but there’s a reason I keep coming back to this message.

In this episode, I break down why fruits and vegetables matter for both cancer prevention and survivorship. I talk about phytochemicals, why variety matters, and why supplements can’t replace whole foods. I also discuss a recent study in that found meaningful survival benefits of fruit and vegetable intake for cancer survivors. Tips for how to get more fruits and veggies in the diet are also provided.

Research References

WCRF Cancer Prevention Recommendation

Jiang M, Zhang C. Higher dietary vegetable and fruit intake along with their biomarkers is inversely associated with all-cause mortality among cancer survivors. Nutr Res. 2025;135:141-157.

Kaur H, et al. How Healthy Are the Diets of Cancer Survivors? Characteristics of Those Most at Risk and Opportunities for Improvement. J Natl Compr Canc Netw. 2025 May 13;23(6):e257012.

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