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