| It's no secret that fruit, vegetables, herbs and | | | | broccoli sprouts. |
| supplements can provide your body with powerful | | | | MAGNESIUM. |
| protection against cancer. But some are better than | | | | To reduce your risk of colon cancer, eat ample |
| others. Read on to discover those you SHOULD eat. | | | | amounts of foods that contain the highest |
| Some may surprise you. | | | | concentrations of magnesium. These include green |
| The Cancer Council of Australia says around 11 | | | | leafy vegetables, avocados, nuts and seeds and |
| percent of cancers are directly attributable to low | | | | whole grains. |
| consumption of fruit and vegetables. Researchers are | | | | A study from the University of Minnesota involving |
| finding that people who consume a large range of | | | | more than 35 000 women over the age of 61, found |
| fruit and vegetables have a much lower chance of | | | | the risk of colon cancer was significantly lower |
| developing cancer than those who restrict the diet of | | | | among women who had magnesium intakes of more |
| these important foods. | | | | than 365 mg per day. |
| These foods are all powerful antioxidants that help | | | | TOMATOES. |
| your body fight against cancer causing and tissue | | | | Tomatoes contain the powerful nutritional antioxidant |
| damaging free radicals. Vegetables and fruit are rich | | | | lycopene. A diet rich in tomatoes is linked to a |
| sources of antioxidants and according to Dr Linda | | | | reduced risk of cancers, including cancer of the |
| Calabresi, editor of Medical Observer there is | | | | mouth, stomach, colon and rectum. Studies indicate |
| considerable evidence that a diet high in vegetables | | | | that women with high lycopene levels are five times |
| and fruit is associated with reduced cancer risk. | | | | less likely to develop pre-cancerous signs of cervical |
| What has not been shown is whether you can | | | | cancer than women with low levels. |
| achieve the same result by taking supplements of | | | | Harvard University research has found eating five to |
| the antioxidants. It would appear that the reduced | | | | seven tomatoes or tomato based products a week, |
| risk requires the antioxidants be consumed as they | | | | reduces the risk of prostate cancer 21 percent to 34 |
| would naturally occur.In food. | | | | percent. |
| Dr Simir Samman of the Human Nutrition Unit at the | | | | While present in fresh tomatoes, lycopene is in much |
| University of Sydney cautions against taking | | | | higher concentrations in cooked tomato products |
| supplements in place of vegetables. An example is | | | | such as paste and sauce. Here's an added bonus. |
| synthetic beta-carotene, which was associated with a | | | | Avocado, a truly nutrient dense food, has been |
| number of health problems, including a higher risk of | | | | associated with increased absorption of lycopene. A |
| lung cancer. | | | | 2004 research study at Iowa and Ohio State |
| According to Dr Samman, "When you eat a carrot, | | | | Universities, found that subjects who ate avocado |
| you're eating hundreds of different substances, not | | | | absorbed more than 4.5 times more lycopene than |
| just beta-carotene." The other advantage of that | | | | those who didn't eat avocado. |
| whole carrot is absorption. Small amounts of cancer | | | | Both tomatoes and avocado are important foods in |
| fighting vitamins and minerals are released throughout | | | | the Mediterranean diet which tends to support heart |
| the day and the interaction of different chemicals | | | | health and prevent cancer. |
| from other foods eaten boosts digestion further. | | | | ALIUMS. |
| Take a megadose of a single vitamin and your body | | | | These include garlic, leaks and onions. Studies show |
| struggles to absorb it efficiently, swiftly expelling | | | | they can slow or stop the growth of cancer cells or |
| what it doesn't need. | | | | make them easier for the body to excrete. |
| However, presuming you are following a diet rich in | | | | BLUEBERRIES. |
| fruit and vegetables you may wish to supplement | | | | Researchers at the USDA Human Nutrition Centre |
| your diet with antioxidant substances including vitamin | | | | have ranked blueberries number one in antioxidant |
| C, vitamin E, selenium and beta carotene, says Dr | | | | activity when compared to 40 other fresh fruit and |
| Calabresi. | | | | vegetables. They are associated with numerous |
| Here are some important cancer fighters. | | | | health benefits including protection against cancer, |
| CRUCIFEROUS VEGETABLES. | | | | heart disease and brain damage from strokes. Studies |
| Cruciferous vegetables, including broccoli, cabbage, | | | | at Tufts and Cornell Universities have found brain |
| Brussels sprouts and cauliflower, are believed to | | | | health benefits from taking blueberries. They also |
| contain compounds that block the production of | | | | taste delicious! I have half a cupful each morning with |
| cancer causing carcinogens. These vegetables, | | | | my oatmeal cereals. |
| particularly broccoli, contain health enhancing | | | | Finally, Cathy McDonald, Sanitarium's nutrition services |
| phytochemicals that protect your body from cancer, | | | | manager, believes you should eat a wide range of |
| heart disease and premature aging, according to Dr | | | | different coloured fruit and vegetables every day. |
| Andrew Weil, author of "8 Weeks to Optimum | | | | "Richer coloured fruit and vegetables not only provide |
| Health." | | | | more vitamins, but extra cancer-fighting compounds |
| A University of Leicester study has found that a | | | | too." she says. |
| molecule found in cruciferous vegetables, called 13C, | | | | Never start a new treatment before consulting your |
| made breast cancer tumours more vulnerable to | | | | doctor, especially if you are currently taking |
| chemotherapy drugs. | | | | medication. The information published in this article is |
| Studies at the John Hopkins Medical Centre have | | | | not intended as a substitute for personal medical |
| shown that broccoli sprouts have at least 30 times | | | | advice from your physician or other qualified |
| the antioxidant concentration of mature broccoli. That | | | | health-care practitioner. It is for information purposes |
| means you'd have to eat 15 cups of broccoli to get | | | | only. |
| the same cancer- fighting power of half a cup of | | | | |