It has been known for some time that eating fruits and vegetables reduces cancer risks. In fact, when it comes to cancer prevention, health experts have long recommended a diet that is heavy on fruits, vegetables, whole grains, and plant-based proteins. Also, when it comes to fats, the recommendation has been to restrict foods high in saturates and Omega 6 fatty acids such as such as red meats, poultry, corn oil and dairy and processed and refined carbohydrates.
Building on this, a new study took a different approach. Researchers evaluated what effect, if any, an intake of a wide variety of fruits and vegetables would have on a person’s risk of lung cancer. The study is timely, since November is Lung Cancer Awareness Month, and, according to the American Cancer Society, more than 157,300 deaths are expected from lung cancer this year, accounting for 28 percent of all cancer deaths.
This study is part of the European Prospective Investigation into Cancer and Nutrition (EPIC) study. EPIC is an ongoing multicenter cohort study designed to investigate the relationships between diet, lifestyle and environmental factors, and the incidence of cancer. The total cohort consists of 521,468 men and women recruited from 23 centers in 10 European countries. Previously, the EPIC study found there was a reduced risk of lung cancer among smokers who consumed a high fruit and vegetable intake.
According to lead researcher, H. Bas Bueno-de-Mesquita, M.D., M.P.H., Ph.D., senior scientist and project director of cancer epidemiology at the National Institute for Public Health and the Environment, the-Netherlands, although quitting smoking is the most important preventive action in reducing lung cancer risk, consuming a variety of different fruits and vegetables, regardless of the quantity ingested, may also reduce the risk. This is particularly true among smokers.
In this latest EPIC sub-study, the researchers concluded the improved results from eating food from a variety of fruits and vegetables occurs because it exposes individuals to a wider array of different bioactive compounds known as phytochemicals, including carotenoids, flavonoids and vitamins. The thinking is that a greater variety in fruit and vegetable consumption provides a more varied intake of these substances, which improves the chances of consuming specific bioactive compounds that have the potential to reduce lung cancer risk. However, the researchers did not identify which specific compounds provided the benefit. The eight subgroups of vegetables used were: leafy vegetables, fruiting vegetables, root vegetables, cabbages, mushrooms, grain and pod vegetables, onion and garlic, and stalk vegetables (*for a list of these specific vegetables, see the end of this posting).
In addition, these bioactive compounds (phytochemicals) are not only effective in helping to prevent cancer, but they can be of immense value when included in a comprehensive, integrative treatment regimen for those who already have cancer. Scientific studies of people who have cancer show that eating large amounts of vegetables contributes to survival.
At the Block Center, we have long advocated the consumption of a wide variety of phytochemical-rich vegetables and fruits. These include:
- Glucosinolate-rich crucifers such as kale, cabbage, cauliflower, broccoli and broccoli sprouts.
- Carotenoid-rich carrots, winter squash, pumpkin and tomatoes.
- Organosulfur-rich alliums as well; garlic, onions, leeks and scallions.
- Colorful red-purple fruits and berries, which contain an abundance of a powerful antioxidant called of anthocyanadins. Look for it in plums, pomegranates, blueberries, blackberries and raspberries.
- Strawberries and raspberries, which also contain ellagic acid, another potent antioxidant, which has been shown to inhibit growth of breast and cervical cancer cells in test-tube experiments
According to our own data, nearly 70% of lung cancer patients who come to the Block Center are stage IV, compared with 38% of lung cancer patients nationally. In other words, they are sicker than most. Nevertheless, the median survival time that we observed is about twice what is usually expected. As you can imagine, our clinical and research staff are encouraged by these treatment outcomes. These are among the most compelling studies to date supporting the potential role integrative oncology can play in the lives of cancer patients. Our next research steps are to extend and expand these findings using randomized trial designs.
Mothers have always told their children to eat their fruit and vegetables so they would grow up healthy. Of course, as in so many things, Mom was right!
*Specific Vegetables:
Leafy vegetables: Borage, chard, endive, lettuce, spinach, thistle
Fruiting vegetables: Artichoke, aubergine, cucumber, eggplant, pepper, pumpkin, tomato
Root vegetables: Beetroot, carrot, celery, parsnip, radish, salsify, turnip
Cabbages: Broccoli, Brussels sprouts, cabbage, cauliflower, kale
Mushrooms: Mushrooms, champignon, truffle
Grain and pod vegetables: Peas, corn
Onion, garlic: Garlic, onions, shallots
Stalk vegetables: Sprouts, asparagus, bamboo, fennel, leek
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