Cancer Prevention: Look to the Garden

The American Cancer Society estimates that about one-third of cancer deaths can be prevented by good nutrition and physical activity.

In particular, there is strong evidence that eating more plant foods can protect against cancer, according to Salem Hospital registered dietitian Denise Cedar. Plant foods have been shown to prevent the cell damage that leads to the development of cancer cells, as well as to inhibit the growth of tumor cells.

These benefits come from what are called phytonutrients. (“Phyto” means plant.) Phytonutrients are often the pigments which give rich color to fruits and vegetables. A diet filled with an abundance of phytonutrients can help prevent and fight cancer and help people feel better overall.

Cedar suggests the following menu to show how easy it is to add more phytonutrients to your daily meals:

Breakfast: Whole-grain toast, sliced orange, veggie omelet
The bran and germ of whole grains contain polyphenols and lignans, which are believed to reduce your overall cancer risk, especially for breast cancer. An orange contains flavonoids, which have anti-inflammatory properties, act as antioxidants and inhibit tumor-cell growth.

Lunch: Bean-cheese burrito, baby carrots, an apple
Beans contain phenols, which prevent cell damage, and saponins, which inhibit cancer cells. Apples also contain phenols. People who eat foods high in beta-carotene (found in carrots) have been shown to have lower rates of lung cancer.

Dinner: Mixed green salad, whole-grain pasta with tomato sauce, steamed broccoli
Lycopene in tomatoes may help prevent prostate cancer. Sulforaphane and isothiocynates in broccoli stimulate the production of anti-cancer enzymes. Dark green leafy vegetables contain carotenoids, which are linked to lower rates of breast, skin, lung and stomach cancer. They also contain folate, which may lessen the risk of colon cancer.

“Eat a rainbow of foods every day,” recommends Cedar. “Include foods such as red apples, cherries or tomatoes; orange carrots or pumpkins; green Romaine lettuce or broccoli; blueberries; black beans; or purple grapes. Make sure every meal and snack contains at least one fruit or vegetable and you’ll be healthier lifelong.”

Visit www.fruitsandveggiesmatter.gov for more information, tips and recipes.