All fruits and vegetables are good for you, contributing something valuable to your overall health as well as building resistance to cancer and other diseases. But some studies are making the news by showing that eating particular fruits and vegetables lower the risk of cancer. According to research, this may be one of the most powerful cancer-preventing foods. Broccoli contains the phytochemical sulforaphane, which may help prevent cancer. Laboratory tests show that rats fed concentrated amounts of sulforaphane have less cancer, or have cancer that develops more slowly than that in rats that do not get the benefit of broccoli. An even more powerful form of broccoli hit the supermarkets in 1998: broccoli sprouts. Like broccoli, cruciferous vegetables contain sulforaphane, as well as other phytochemicals (such as dithiolthiones) that help stop cancer before it begins. These compounds work by triggering enzymes that act to block carcinogen damage to your cells' DNA. Population studies show that the more cruciferous vegetables you eat, the lower your risk of cancer in several sites, especially lung, stomach, colon and rectal cancers. Cruciferous vegetables include broccoli, cauliflower, kale, Brussels sprouts, cabbage, bok choy, collards, kohlrabi, mustard greens and turnip greens. The sulfur compounds in garlic and onions (allyl sulfides) are the active cancer-preventing component. They trigger enzymes that act to excrete carcinogens from the body. Research is still being done to determine exactly how garlic and onions may prevent cancer, and for which specific cancers they might be most useful. A long with vitamin C and other nutrients, oranges and grapefruits (especially concentrated in juice form) contain flavonoids, which act as anti-oxidants and can inhibit cancer cell growth. In a recent study, mice that drank orange juice or grapefruit juice instead of water had half the number of tumors and metastases as mice that drank only water. While more research is needed, stocking up on the citrus fruits seems like a good idea. Soy foods are high in phytoestrogens and isoflavones, which block some hormonal activity in cells. Diets high in soy products have been associated with lower rates of cancers of the breast, endometrium and prostate. Soy can be found in soybeans, soy milk, tofu, miso and meat-substitute products like "veggie burgers." Tea is one the most heavily consumed drinks in the world, and some studies suggest that some varieties, especially green tea, may inhibit digestive tract cancers. The benefit is thought to be due to anti-oxidants (which protect the cells from oxidation damage) and polyphenolic compounds (which block the formation of some carcinogenic compounds in the body). Tomatoes are high in the phytochemical lycopene, a powerful anti-oxidant. One study found that lycopene is even more potent than beta-carotene in stopping cancer cells from proliferating. A diet high in tomatoes and tomato sauce has been associated with decreased risk of prostate cancer and cancers in the gastrointestinal tract, including stomach and colon. Last Updated: 10/23/2002
The Johns Hopkins University 1996-2003. All rights reserved. This information is not intended to provide advice on personal medical matters, nor is it intended to be a substitute for consultation.
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