Want to Fight Cancer? Eat Your Veggies

The latest research provides yet more evidence that certain vegetables can prevent and perhaps even halt the growth of some cancers. Here’s why you should skip the croutons and bacon bits and go for veggies such as broccoli and carrots the next time you sidle up to the salad bar.

Powerful Plants

Plants ward off attacks from insects by making compounds that repel these pests. Fortunately for humans, some of those bug-defying chemicals also fight cancer. Cruciferous vegetables such as broccoli, cauliflower, kale, cabbage, bok choy and brussels sprouts are especially potent because they contain isothiocyanates. These compounds have been shown to stop the growth of several types of cancer — including breast, colon and cervical cancer — in both test tubes and animals.

When researchers tracked people over time, they found far lower rates of prostate and bladder cancer among those who ate the most cruciferous vegetables. In a recent study, people with a particular genetic makeup who ate vegetables in the cabbage family at least once a week were 33 to 72 percent less likely to get lung cancer.

More Valuable Veggies

Cruciferous vegetables aren’t alone in protecting against cancer. Vegetables of all colors — including carrots, beets, collard greens, corn, red peppers and pumpkin — are rich in disease-fighting phytochemicals. For instance, tomatoes contain lycopene, a compound that may help prevent prostate cancer. Winter squash and sweet potatoes are rich in carotenoids, substances that give antioxidant protection to cells. And eggplant and red cabbage get their purple color from anthocyanin, a plant chemical that helps cells fight cancer.

The National Cancer Institute recommends that you consume five to nine servings of vegetables and fruits daily. That might sound like a lot, but most vegetables are low in calories, so you can fill up without filling out.

Put Plants on Your Plate

Experts estimate that nearly one-third of cancers are related to diet and obesity, so make room for veggies on your plate:

• Add leafy lettuce and tomato slices to a sandwich instead of mayonnaise or cheese.
• Sip low-sodium tomato or vegetable juice for a snack.
• At the salad bar, don’t overlook spinach, broccoli, cauliflower, carrots, peas and beets.
• Order a green salad or coleslaw instead of fries.
• Add leftover vegetables to canned soup.
• Top pizza with bell peppers, mushrooms, tomatoes and onions instead of sausage or pepperoni.
• Keep on hand bags of baby carrots, prewashed salad greens and baby spinach.

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