By Christina Hughes, B.A., A.T.C., and Melissa Wathen, B.A., ACSM/HFI

Mother knew eating fruits and vegetables was good for you. She knew they were low in fat, high in fiber, and packed with vitamins and minerals. What she may not have realized is these foods may also help prevent cancer. Fruits and vegetables are rich sources of natural antioxidants that may protect cells from carcinogens (cancer-causing agents). Carcinogens can generate oxidants or free radicals that destroy tissue in the body. This cell damage may cause cancerous tumors.

The American Cancer Society and the United States Department of Agriculture recommend at least five servings of fruits and vegetables a day to lower the risk of cancer. Dark leafy greens, beans and citrus fruits have the most potent anti-cancer properties and protect against cancer at many sites in the body. Foods containing high amounts of carotenes or phytonutrients have powerful anti-cancer effects by helping the body detoxify carcinogens and helping prevent the spread of tumors.

Food preparation may affect the cancer-fighting properties of fruits and vegetables. Overcooked or highly processed foods lose much of their protective effect. Raw or lightly cooked unprocessed foods retain their vitamins, minerals, and pigments and deliver a powerful anti-cancer effect.

There are many other lifestyle factors to consider in the battle against cancer, including physical activity, alcohol and tobacco use, fat intake and heredity. However, thirty to forty percent of all cancers are linked to diet. Therefore, take advantage of the opportunity EVERY day to eat plenty of fruits and vegetables.

Sources: healthwell.com, cancer.org, thriveonline.com, ACS 1-800-ACS-2345

For additional information please contact NIFS at 317.274.3432.