Many people believe that increasing intake of vegetables and fruits helps to reduce the risk of certain cancers. Does that make any sense? Many people are not sure about it. Higher intake of fruits and vegetables helps prevent and combat cancer, a recent study finally says.

Higher intake of fruits and vegetables is linked to reduced risk of breast cancer.

Higher intake of fruits and vegetables may reduce the risk of breast cancer, according to a new study on women “Fruit and Vegetable Consumption and Breast Cancer Incidence “conducted by a Harvard team and published on International Journal of Cancer (INT J CANCER).

The study involved over 180,000 women and more than 30 years of follow-up with an average follow-up period of 23.7 years for each woman and totally 10,911 invasive breast cancer cases.

The study found that women with daily higher consumption of fruits and vegetables are more likely to take less animal fat, exercise more and consume more fibers.

Intake of vegetables is associated with significantly lower breast cancer risk than that of with fruits or fruit juice. For instance, greater intake of fruits and vegetables (2 additional servings per day) may lower the risk of breast cancer, while higher intake of vegetables (2 additional servings per day) yields similar result. However, increased intake of fruits or fruit juice (2 additional servings per day) leads to insignificant or no effect.

Reference for “one serving “defined by the study

One serving of vegetables is roughly equal to one tomato, one ear of corn, half a cup (125 ml) of peas, eggplant, zucchini, pumpkin, cabbage or one cup of spinach or lettuce.

One serving of vegetables is roughly equal to one apple, one banana, one bag (about 28g) of raisin and half a cup (125 ml) of strawberry.

The study found that intake of common green and yellow/orange vegetables, especially cruciferous vegetables like broccoli and cauliflower, was associated with significantly lower breast cancer risk. While, from the perceptive of nutrient content, vegetables rich in vitamin C and α/β-carotene played the most significant role in breast cancer prevention.

Two delicious &healthy, cancer fighting fruit and vegetable Recipes

As higher intake of fruits and vegetables helps to prevent breast cancer, it is good for women to increase intake of fruits and vegetables and add them into daily recipe. But how can we enjoy fruits and vegetables in a delicious and healthy way? Higher intake of fruits and vegetables helps prevent and combat cancer, says Dr. Ou Junwen, with a title of associated chief physician, of Oncology Dept. and Nutrition Dept. of Clifford Hospital. She recommends the following two recipes of fruits and vegetables:

Alkalization, detox and cancer fighting juice recipe:

Materials: Asparagus, spinach, broccoli and kiwi fruit, etc.

Effect: Body alkalization, immune boosting and acceleration of cancer cell apoptosis.

Detox, bowel clearing and indigestion relieving juice recipe:

Materials: Apple, mature pawpaw, orange, carrot and etc.

Effect: Spleen and stomach strengthening, digestion promotion and immunity buildup.