There is abundant evidence that a well-balanced diet rich in fruits and vegetables can help lower the risk of a number of chronic diseases, including cancer. Vegetables contain a number of important nutrients that play a role in cancer prevention. These nutrients vary between vegetables, so it is important to incorporate a variety of vegetables into your diet.
Vegetables and Cancer Risk
According to the National Cancer Institute, incorporating more vegetables and fruits into the diet can lower the risk of developing certain types of cancer including lung, oral, esophageal, stomach and colon cancer. As it is not clear which of the components in vegetables are most beneficial, it is recommended that people eat at least 5 servings of a range of colorful vegetables and fruits every day.
Anti-cancer Properties of Vegetables
The American Cancer Society's Guide to Nutrition and Physical Activity outlines the role of a number of nutrients in vegetables that may reduce cancer risk. Vegetables are rich in antioxidants, such as vitamin C, vitamin E and carotenoids. Antioxidants are thought to play a role in cancer prevention. Another vitamin commonly found in vegetables is folate. People with too little folate in their diet, especially those who drink alcohol, are at increased risk for cancers of the colon, rectum and breast. Tomatoes and tomato-based foods, pink grapefruit and watermelon are good sources of lycopene, which may be responsible for a lower risk of some cancers. Cruciferous vegetables such as broccoli, cauliflower, Brussels sprouts and kale contain other compounds that are thought to reduce the risk for colorectal cancer.
Preparing vegetables
Frozen vegetables can in some instances have more nutritional value than fresh vegetables, because they are often picked ripe and quickly frozen, while fresh vegetables may lose some of their nutritional value in the time between being picked and being eaten. Heat-sensitive and water-soluble nutrients may be reduced in canned vegetables and in vegetables prepared by boiling. Juicing vegetables may aid in the absorption of nutrients, according to the American Cancer Society, although fiber is lost in the process..
Vegetarian diets
Although vegetarian diets are low in fat and high in vitamins and antioxidants, the American Cancer Society says that there is not conclusive evidence as yet that a vegetarian diet provides any special cancer-related health benefits.
Pesticides
Although environmental toxins are thought to be linked to a number of cancers, the low doses of pesticides and herbicides found in residue on vegetables and fruits are probably not dangerous, although all the American Cancer Society recommends that produce should be washed thoroughly before preparation.
