ADAPT Study
Benefits of Fruits and Vegetables
January, 2001

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Study Suggests Vegetables May Lower Prostate Cancer Risk
(From www.cancer.org)

March 30, 2000 (ACS NewsToday) --- Until recently there was little evidence that lifestyle factors such as diet had any effect on prostate cancer risk. Now, a new study suggests there could be some benefit in eating vegetables, especially cruciferous vegetables such as broccoli….

"We found no association between prostate cancer and fruit intake, but there was a strong protective effect from vegetables. Men who ate three or more servings of vegetables a day had a 48 percent lower risk of developing prostate cancer than men who ate fewer than one serving a day," he concluded.

According to Dr. Kristal [University of Washington], many types of vegetables showed a protective effect, but the strongest effect was seen with cruciferous vegetables such as broccoli, Brussels sprouts, cabbage and cauliflower.

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(From the Mayo Clinic Website www.mayohealth.org)

A Harvard Study found that a high intake of cruciferous vegetables (like broccoli, cauliflower, cabbage) may reduce bladder cancer in men.

Another Harvard study found that a diet containing more than five servings of fruits and vegetables daily appears to lower the risk of breast cancer among pre-menopausal women who have a history of breast cancer or who are moderate drinkers.

A review published by the National Cancer Institute reported a reduced risk for a variety of cancers among those who often eat tomatoes and tomato-based products.

Research commissioned by the World Cancer Research Fund and published in the British Medical Journal found that diets high in fruits and vegetables and low in meat are protective against breast, prostate, bowel and other cancers.

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(From the American Journal of Clinical Nutrition, 2000;71(5):1201-1208.)

More evidence that vitamin K, found in dark green leafy vegetables like spinach and broccoli helps maintain strong bones. The risk of hip fractures among 888 elderly men and women decreased as intakes of vitamin K increased. Those reporting the lowest daily K intakes (56 micrograms) in 1988 had significantly more hip fractures by 1995 than those reporting the highest intakes (averaging 254 micrograms).
Amount of vitamin K in 1 serving of Broccoli: 180 microgram

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(From www.cancer.org)

The American Cancer Society publishes nutrition guidelines to advise the public about dietary practices that reduce cancer risk. These guidelines are developed by expert advisory committees and are based on existing scientific evidence that relates diet and nutrition to cancer risk in human population studies as well as in laboratory experiments.

This evidence suggests that about one-third of the 500,000 cancer deaths that occur in the United States each year is due to dietary factors. Another third is due to cigarette smoking. Therefore, for the large majority of Americans who do not smoke cigarettes, dietary choices and physical activity become the most important modifiable determinants of cancer risk. The evidence also indicates that although genetics is a factor in the development of cancer, cancer cannot be explained by heredity alone. Behavioral factors such as cigarette smoking, dietary choices, and physical activity modify the risk of cancer at all stages of its development. The introduction of healthful diet and exercise practices at any time from childhood to old age can promote health and reduce cancer risk.

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(From www.cancer.org)

Colon and rectum cancer
A diet that consists mostly of foods that are high in fat, especially from animal sources, can increase the risk of colorectal cancer.  The American Cancer Society recommends choosing most of your foods from plant sources and limiting intake of high fat foods (like red meat).  The ACS also recommends eating at least five servings of fruits and vegetables every day and six servings of other foods from plant sources such as breads, cereals, grain products, rice, pasta, beans.  Many fruits and vegetables contain substances that interfere with the process of cancer formation.

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(From: http://dash.bwh.harvard.edu/research.html)

DASH (Dietary Approaches to Stop Hypertension) was a research study designed to test the effect of dietary patterns on blood pressure.

We found that a diet reduced in total and saturated fat and rich in fruits, vegetables, and low-fat dairy foods can significantly lower blood pressure. In our participants who had high blood pressure, the DASH diet lowered blood pressure to the same extent as does an antihypertensive medication. We believe the DASH diet offers an important approach to preventing and treating hypertension.

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(From www. mayohealth.org)

The phytochemicals [natural compound in fruits and vegetables that help fight disease; examples are carotenoids and flavonoids] in fruits and veggies may help your heart, too. Recent epidemiological studies suggest that a diet rich in fruits and vegetables results in a lowered risk of cardiovascular disease that can't be attributed to major macronutrients [like carbohydrates, protein, or fat] or known vitamins and minerals.

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(From www. mayohealth.org)

Researchers at the Centers for Disease Control and Prevention in Atlanta found that certain carotenoids — plant compounds with antioxidant properties [for example, beta carotene, lycopene] — may protect against the development of type 2 diabetes. Studies also have shown that maintaining a healthful weight by eating a diet that limits calories and includes plenty of fruits and vegetables can reduce the risk of developing diabetes.
 
 

Practical Advice about eating more fruits and vegetables

· The American Cancer Society recommends that you choose most of the foods you eat from plant sources.  Eat five or more servings of fruits and vegetables each day.

· The goal of the national 5 A Day For Better Health program is to encourage all Americans to eat 5-9 servings of fruits and vegetables a day for better health.   The national 5 A Day For Better Health Program, established in 1991, is the largest public-private partnership for health and nutrition in the United States. The Program is jointly sponsored by the National Cancer Institute, in the US Department of Health and Human Services, and the Produce for Better Health Foundation, a non-profit consumer education foundation.

· What is a Serving of a Fruit or Vegetable?
o 1 piece of fresh fruit
o One small glass (6 oz. or 3/4 cup) of 100% juice
o 1/2 cup cooked vegetables or canned fruit
o 1 cup leafy vegetables or salad
o One handful (1/4 cup) dried fruit
o 1/2 cup dried peas or beans
 

(From www.cancer.org)
· Fresh? Frozen? Canned? What's the best choice?
Canned and frozen fruits and vegetables, are just as nutritious as fresh and depending on the season may, be cheaper than buying fresh.

· There seems to be a lot of conflicting news about fiber. Will it help reduce my risk for cancer?
Fiber is a nutrient found in many fruits, vegetables and whole grains. It is believed to reduce the risk for colon cancer, but researchers are not sure if it is the fiber that is responsible, or other nutrients in these foods. It is clear, however, that people who eat a mostly plant-based diet are at a reduced risk for cancer.

· Can supplements reduce my risk of cancer?
There's a lot of evidence that eating a diet rich in fruits, vegetables and other plant foods reduces the risk for cancer. There's not evidence at this time that supplements can reduce cancer risk.

· What about pesticides?
Although fruits and vegetables sometimes contain low levels of pesticides, the overall health benefits and cancer-protective effects of eating fruits and vegetables outweigh the risks. It's always a good idea, however, to wash fruits and vegetable
 

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