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You Are What You Eat: Preventing Cancer With Vegetables

© Tara Gillet-Liloia

Cancer is the second biggest killer of adults in America. According to the National Cancer Institute, as much as 80 percent of all cancers are due to identified factors, and thus are potentially preventable. Thirty percent are due to tobacco use, and as much as 35 to 50 percent are due to foods. Knowing that we can control our amount of risk with a diet modification makes nutrition planning an important aspect of cancer prevention.

We all know that cancer is a dangerous disease, but do we really understand how it operates? Cancer cells are actually mutated human cells which begin to grow in an out-of-control manner. Hard lumps composed of billions of compact cells are called tumors and can interfere with normal functions in the body. Cancer cells also typically spread quickly throughout the body and can affect several key systems at once.

Besides leading a nonsmoking, carcinogen-free life, nutrition is an important factor in cancer prevention. The American diet has been primarily focused on high-fat, low-fiber foods that can contribute to poor digestion, lowered immunity, and cancer risk.

High-fiber foods (vegetables) are great at helping the body prevent cancer. Keep in mind that animal products contain no fiber. Foods that are closest to their natural state, unrefined and unpeeled, are highest in fiber. The best diets for cancer prevention feature cruciferous vegetables, other vegetables, whole grains, fruits, nuts, legumes and seeds. These are also the essential elements of a well-rounded vegetarian diet. Foods to avoid include high-fat foods, synthetic or high-chemical foods, smoked foods, pickled foods, barbecued foods, alcohol and excessive proteins.

In every study which looked at the health effects of a vegetarian diet, researchers found that the incidence of colon, breast, and prostate cancer was reduced. Research has also uncovered the cancer-preventing effects of vegetables like broccoli, brussels sprouts, cabbage, spinach, lettuce, and cauliflower.

Technically speaking, the enzymes in these vegetables are able to detoxify carcinogens in the liver, lungs and intestines. Soy foods have also been indicated to lower cancer risk because of its anticarcinogenic properties. Vitamin C, found in citrus fruits and many vegetables, may lower risks for cancers of the esophagus and stomach.

One Swedish study concluded that the mutagens thought to be connected to colon cancer risk decreased in activity less than three months after switching from an omnivore to a vegetarian diet. It has been noted that vegetarians have about half the cancer risk of meat-eaters. In the US, a prominent meat-consuming nation, the colon cancer rate is one of the highest in the world.

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