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