Diet and Disease

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3. Fruits, vegetables, and cancer

Eating more fruits and vegetables helps provide a good supply of fiber, Vitamin A, Vitamin C, beta carotene, other carotenoids and vitamins, and other valuable substances called phytochemicals. Studies have indicated that a diet high in these nutrients and fiber can reduce the risk of developing several kinds of cancer, including stomach, colorectal, esophagus, larynx, and lung cancer.

Vitamin C and beta carotene, which forms Vitamin A, are antioxidants. As such, they protect body cells from oxidation, a process that can lead to cell damage and may play a role in cancer. In addition to nutrients that are needed for normal metabolism, plant foods also contain phytochemicals, plant chemicals that may affect human health. There are hundreds of phytochemicals, and their exact role in promoting health is still uncertain. However, a growing body of evidence indicates that phytochemicals may help protect against cancer.

To reap these benefits, eat more fruits and vegetables that contain Vitamins A and C and beta carotene, including dark-green leafy vegetables, such as spinach, kale, collards, and turnip greens; citrus fruits, such as oranges, grapefruit, and tangerines; other red, yellow, and orange fruits and vegetables; and juices made from any of these. Note: Juicing removes the fiber.