Vegetables and a Cancer Prevention Diet
Avoid Cancer with Antioxidant Rich Anti-Cancer Vegetables
May 1, 2009
Scientists say that vegetables can be one of the most important components of a cancer prevention diet and one of the best foods that fight cancer. Here are some of the best vegetables to eat to avoid cancer:
Broccoli and Cauliflower in an Anti-Cancer Diet
Three to four weekly servings of broccoli and cauliflower can protect the body from colon cancer, according to one study. Even a mere single serving each week reduces the risk of prostate, breast and ovarian cancers.
Eating Onions to Stop Cancer in its Tracks
Onions may actually stop cancer cells in their tracks, according to a study by Cornell University scientist Dr. Rui Hai Liu. The strongest flavored varieties, such as Northern Red, Western Yellow and shallots, appear to have the strongest effect, especially against liver and colon cancer. The phenolic and flavonoid compounds in onions are what give them this dramatic anti-cancer activity.
Antioxidant Rich Tomatoes and Cancer Prevention
Eating two to ten tomato sauce-based meals each week lowers the risk of certain cancers, including prostate cancer, by 25 to 50%. Studies at Brigham and Women's Hospital and the Harvard School of Public Health have both shown strong effects of tomatoes on preventing the development and spread of many different types of cancer. Lycopene is the magic ingredient in tomatoes that offers these amazing health benefits.
Reduce Cancer Risk with Cabbage and Sauerkraut
Both fresh cabbage and its pickled cousin sauerkraut contain the compounds glucosinolate and indole-3-carbinol (I3C), among other components, which have been shown to lower breast cancer risk, along with the risk of other types of cancers. Young women in adolescence and young adulthood can especially benefit from the anti-cancer activity of cabbage. Scientists at the University of New Mexico Michigan State University and the National Food and Nutrition Institute of Warsaw, Poland have been studying the anti-cancer properties of cabbage and sauerkraut. The recommended consumption of cabbage and sauerkraut to prevent cancer is three servings a week or more.
Broccoli Sprouts Help Fight Cancer
A diet rich in broccoli sprouts may help prevent stomach and bladder cancer, according to Japanese scientists at the University of Tsukuba. Broccoli sprouts contain sulforaphane and isothiocyanates (ITCs), powerful cancer prevention compounds.
Varying Veggies is Key to Cancer Prevention
Including specific vegetables in a cancer prevention diet is a good idea, but eating a lot of different types of veggies may be even more important. Women who eat four or more servings of various types of vegetables each day have a fifty percent lower risk of developing breast cancer than those who only eat two servings, according to one study. One reason for this may be that components from the different vegetables act together, multiplying the healthy effects.
There is also some evidence, including a study from the Roswell Park Cancer Institute, that munching on raw veggies may be more beneficial than cooked ones, since cooking seems to break down some of the powerful anti-cancer ingredients in vegetables. Nonetheless, for those who prefer their vegetables cooked, eating cooked vegetables is still better at preventing cancer than eating no vegetables at all.
For more information on a cancer-fighting diet, check out these articles:
Healthy Spices that Fight Cancer
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