Cancer Killers

Research shows more fruits and veggies in your diet shield you against cancer.

Mom does know best. Several recent studies have shown that more fruits and vegetables in your diet can prevent different types of cancer. For example, scientists at the University of North Carolina, USA, interviewed 725 people and divided them into three groups 8212; people who ate a lot of fruit but little meat, people who ate a lot of vegetables and a moderate amount of meat and those who ate a lot of meat. They found that those who ate the maximum amount of meat were more likely to develop cancer as compared to the others. But what are the vegetables and fruits that your body needs most? We asked health experts to compile a list .

Broccoli

Research has shown that a chemical component found in broccoli called indole-3-carbinol can combat breast cancer by converting the cancer-promoting estrogen into a more protective variety. 8220;The phytochemical sulforaphane raises the levels of cancer fighting enzymes that defend the body from cigarette smoke, fumes and pesticides,8221; says Dr Loraine Kalra, oncologist, Fortis.

Papaya

Papaya contains substantial amounts of Vitamin C which works as an antioxidant and restricts the absorption of cancer-causing nitrosamines from the soil or processed foods. It also contains folic acid that minimises the formation of certain cancers. 8220;Fruits that contain vitamin E and C are dietary antioxidants that help in preventing cancer,8221; says Dr Kalra.

Sweet potato

This tuber is loaded with beta-carotene which protects the DNA in the cell nucleus from cancer-causing chemicals.

Grapefruit

Grapefruit contains monoterpenes, which also prevents cancer. Studies show that grapes can inhibit the proliferation of breast cancer cells in vitro. 8220;Grapefruit also contains Vitamin C, beta carotene and folic acid 8212; again good for preventing cancer,8221; says Kalra.

Avocado

Avocados are rich in glutathione, a powerful antioxidant that attacks the free radicals in the body by blocking intestinal absorption of certain fats. They also supply 60 per cent more potassium than bananas and are a strong source of beta-carotene.

Seaweed

Seaweed and other sea vegetables contain beta-carotene, protein, Vitamin B12, fiber and chlorophyll. It also contains chlorophylones 8212; important fatty acids that help fighting against breast cancer. 8220;Many sea vegetables also have a high concentration of minerals like potassium, calcium, magnesium, iron and iodine,8221; says Kalra.

Tofu

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Soya contains several types of phytoestrogens weak nonsteroidal estrogens that can help in preventing both breast and prostrate cancer by blocking and suppressing cancerous changes. Genistein, one type of phytoestrogen, also lowers breast cancer risk by inhibiting the growth of epithelial cells and new blood vessels that tumours feed on.