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Health News - Eating more vegetables, fruit can cut cancer risk
October 31, 2003
By PAULA PEATROSS - The Herald-Dispatch
Most cancers are preventable. Experts estimate that 30 percent to 40 percent of cancer risk could be cut by eating a plant-based diet, keeping physically active and maintaining a healthy weight. And not smoking decreases the risk by 60 percent to 70 percent.
Not all cancers are the result of bad diet, of course, but there is much that can be done to decrease your cancer odds.
A plant-based diet that includes high-fiber foods and at least five to nine servings a day of fruits and vegetables (two to four fruits, four to seven vegetables, plus whole grains and beans) is recommended.
Eating more plant foods help decrease intake of red meat, which, when eaten in large quantities, is linked to cancer. Increasing plant-based foods provides more fiber, less fat and fewer calories, which helps reduce obesity, also a risk factor for cancer development. Of further importance are the newest findings that indicate a strong link between too many calories and increased cancer risk.
Not all plant foods contain the same amount or kind of health-promoting compounds. That is why eating a variety, especially a colorful mix, is recommended for cancer prevention.
Below is a list of the top cancer defense plant-based foods. It is important to include these in your diet.
- Citrus fruits (oranges, grapefruits or tangerines), berries and yogurt daily.
- One or two brazil nuts per day that are high in the nutrient selenium.
- Three servings per week of cruciferous vegetables (broccoli, brussel sprouts, cabbage, cauliflower or kale).
- Flaxseed and cold water fish (tuna, mackerel, salmon) that contain omega-3 fats.
- One to two servings of soy.
- Two to three cups of tea.
- Three servings of whole grains
- Tomatoes should be eaten four or more times per week.
All fruits and vegetables boast potential cancer-fighting compounds, so don't eat only those on this list and limit all others. Use variety as a guide.
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