| > | | | | Low intakes of fruit and vegetables have been |
| | | | consistently linked to high cancer rates in many |
| My wife has had 10 tumors removed from her | | | | countries around the world. Yet, less than 10 per |
| breasts. The first two and the last two (1 each | | | | cent of North Americans eat the recommended |
| breast each occurrence) were benign. The six in | | | | 5-10 daily servings. The fruit and vegetables that |
| between (four in the right breast, two in the left | | | | appear most protective against cancer are raw, |
| breast) were malignant. Although the diagnosis of | | | | dark green leafy vegetables (such as spinach, kale |
| breast cancer is a devastating experience, most | | | | and lettuce), cruciferous or cabbage-family types |
| women face up to and cope well with it. In fact, | | | | (such as brussel sprouts, cabbage, cauliflower, |
| studies show that many respond with renewed | | | | broccoli), and orange forms such as carrots, |
| vigour and enjoyment of life and stronger | | | | squash, citrus and other fruits. Different plant |
| interpersonal ties. But there is an inevitable period | | | | foods may protect against different cancers, for |
| of adjustment, usually improved by knowing as | | | | example: |
| much as possible about the disease. | | | | * dark green vegetables may protect against lung |
| My wife was been free of cancer for well | | | | cancer; |
| over 5 years, but at her last mammogram | | | | * cruciferous (cabbage family) vegetables and |
| checkup they discovered a growth they could not | | | | carrots appear protective against colon cancer; |
| otherwise account for and want to do another | | | | * citrus and other fruits rich in vitamin C may |
| byopsy-type lump removal. This inevitably raises | | | | lower risks of mouth, larynx, stomach and |
| the heady and frightening spectre of | | | | esophageal tumours. |
| cancer once again. As I write, this | | | | The constituents in plant foods thought to ward |
| ectomy is still in our future, so the results | | | | off cancer include antioxidants - such as vitamins |
| and reactions are also still in our future. | | | | C, E and carotenes (vitamin A precursors) - and |
| We’ve been there, several times, but that | | | | starches (which may protect against colon |
| won’t make a diagnosis of malignancy any | | | | cancer). Other plant compounds such as indoles, |
| easier, any less emotionally traumatic, even | | | | flavones, phenols, coumarins, isothiocyanates, |
| though the period of adjustment is eased | | | | sterols and limonene may also play an anti-cancer |
| somewhat. | | | | role. Together, the plant components or |
| So after 8-9 years cancer free she was | | | | phytochemicals that fight cancer have been |
| diagnosed in January, 2005 with another lump and | | | | dubbed "chemopreventive agents." |
| it was removed in early April, 2005. Yes, it was | | | | The possible "chemopreventive" role of |
| malignant, but, in the doctor’s words, it | | | | antioxidants |
| was a friendly tumor. Our period of | | | | The cancer-combatting or chemopreventive |
| adjustment has been much easier this time | | | | effects of fruit and vegetables are attributed by |
| around. | | | | some experts to antioxidants such as the |
| Cancer is the second leading cause of death in | | | | carotenoids or vitamin-A precursors. Their action |
| North America (after heart and other | | | | in inhibiting cancer is ascribed mainly to the ability |
| cardiovascular diseases) with lung cancer heading | | | | to combat the oxidative hits that damage DNA |
| the list, followed by bowel, breast, prostate, | | | | and cell membranes. The carotenoids are red, |
| pancreas and other malignancies. Cancer | | | | orange and yellow pigments found in fruit and |
| prevention is therefore a top for health | | | | vegetables such as cantaloupe, tomatoes, corn, |
| authorities. Of known cancer causes, smoking | | | | carrots and peppers, as well as in green leafy |
| tobacco accounts for about a third of the cases | | | | vegetables such as spinach, brussel sprouts and |
| and diet is blamed for another 30-70 per cent, | | | | broccoli (where their orange/yellow colour is |
| although the relationship between food and cancer | | | | masked by the green pigment, chlorophyll). Some |
| is hazier than for tobacco, and there are no pat | | | | carotenoids are converted into active vitamin A |
| answers. | | | | (retinal) inside the body, others not. |
| In general, cancer risks can be diminished by | | | | How about dietary supplements? |
| avoiding tobacco use, protecting skin from | | | | Since certain constituents in fruit and vegetables |
| ultraviolet rays, limiting alcohol intake and - | | | | seem to reduce cancer risks, it is reasonable to |
| according to the latest evidence - by eating | | | | wonder whether one should take supplements. |
| enough fruit and vegetables. Recent results from | | | | While opinions vary, most nutritional scientists do |
| many studies link low intakes of fresh fruit and | | | | not encourage use of vitamin or other |
| vegetables to high cancer rates. Some | | | | supplements for cancer prevention. People can |
| researchers claim that inadequate intakes of fruit | | | | obtain all the necessary vitamins, minerals and |
| and vegetables double the risks of cancer at | | | | other essential nutrients from a well balanced diet. |
| many sites - as well as markedly increasing risks | | | | There are no scientific grounds at present to |
| of heart disease and cataracts. Since only about | | | | support the anti-cancer benefits of taking vitamin |
| 10 per cent of North Americans eat the | | | | or antioxidant supplements. "Besides the risk of |
| recommended amount of fruit and vegetables, | | | | toxicity from vitamin megadoses, there is the |
| there's ample room for improvement in fighting | | | | added danger," notes one University of Toronto |
| cancer. (Very recent studies suggest that | | | | expert, "that people who take supplements may |
| anti-inflammatories, such as ASA/Aspirin and | | | | falsely believe they are eating well, yet fail to |
| other nonsteroidals may help to prevent some | | | | achieve the health benefits of a balanced diet." |
| cancers.) | | | | In addition to the expense, those who take |
| Diet-cancer links are complex to unravel | | | | supplements may neglect to eat the |
| As foods are complex mixtures and people make | | | | recommended quota of fruit and vegetables, miss |
| wide and varied choices, it is hard to prove | | | | out on other valuable components and get less |
| definite relationships between food and cancer. | | | | effective health protection. The evidence for a |
| Much of what is known about the dietary causes | | | | cancer-protective effect of individual supplements |
| of cancer comes from epidemiological studies | | | | is far less convincing than that for fresh fruit and |
| (that examine the distribution and risks for | | | | vegetables as a whole. There is also concern |
| disease). Epidemiological comparisons of cancer | | | | about the safety of antioxidant supplements. |
| rates in different countries and how they change | | | | Although vitamins C, E and beta-carotene have |
| offer clues. When people migrate to a new | | | | low toxicity, even when consumed in doses |
| country and mimic its lifestyle, they soon acquire | | | | above recommended daily amounts, a few |
| the same cancer rates as those in the adopted | | | | studies suggest that consuming large doses might |
| country. For example, if Japanese people (who | | | | not be safe. |
| have low rates of breast and colon cancer but | | | | Large studies now underway will clarify the action |
| high rate so stomach cancer) move to the U.S., | | | | of individual dietary components. The joint effect |
| they acquire typical American cancer rates - high | | | | of the many varied compounds in whole fruit and |
| colon and breast cancer rates, low risks of | | | | vegetables gives far greater protection against |
| stomach cancer. | | | | cancer than any individual nutrient or supplement. |
| Studies reveal a picture of the diet-cancer link in | | | | Finally, remember that diet is basically worthless if |
| which some dietary constituents may promote | | | | you are not getting the proper nutrition from |
| certain cancers - such as fat (mainly from meat), | | | | your diet. If the basic nutrients from your diet are |
| excess energy (calorie) intake and heavy alcohol | | | | not being used to help heal your body and |
| consumption - while other components, especially | | | | maintain overall health, you are wasting your time, |
| antioxidants in fruit and vegetables, may help to | | | | effort, money and life. A healthy diet begins with |
| prevent cancer. Other dietary constituents that | | | | proper and full nutrition. |
| may protect against certain cancers include fatty | | | | The place to begin with your nutrition, the method |
| acids in fish (the N-3 or omega-3 fatty acids) and | | | | to get the most benefit out of the foods you |
| folic acid (a B vitamin). Large studies now | | | | eat, especially in our modern world with foods |
| underway should tell us in a few years which | | | | rampant with antibiotics, poisoning of our lakes, |
| dietary components promote or combat tumour | | | | rivers and oceans (not to mention the land and |
| formation. | | | | air), is to make liberal use of both herbal dietary |
| The protective anti-cancer effects of fruit and | | | | supplements and especially dietary aids such as |
| veggies | | | | organic greens. |