Filling your grocery cart with a wide variety of colorful fruits and veggies is a smart move we all should be doing. But for women seeking to reduce their risk of breast cancer, it is particularly so. A recent 2016 study in the American Journal of Clinical Nutrition, sheds new light on the importance of produce, specifically produce the colors of red, orange, yellow and dark green.
The study compared 1,502 breast-cancer patients with an equal number of healthy women from the European Prospective Investigation into Cancer and Nutrition study. The researchers chose to focus on premenopausal women and ER-negative cancers since other studies have suggested fruit and vegetable intake are more strongly related to these types of tumors in women. The results showed women consuming a dietary pattern high in vegetables and fruits such as carrots, peppers, sweet potatoes, cantaloupe and dark leafy greens, had higher blood levels of alpha- and beta-carotene significantly lowering their risk of breast cancer. The researchers concluded that the results indicate that the risk of ER-negative breast cancer was lower in women who had higher concentrations of alpha (39% lower) and beta-carotene (59% lower) as compared to women with lower levels.
Alpha- and beta-carotene are carotenoids, a type of phytochemical found in colorful fruits and vegetables. Carotenoids are also the yellow, orange, and red pigments made by plants. Dark leafy greens such as spinach and kale along with other green vegetables like broccoli and peas also contain these same valuable carotenoids. Carotenoids are called “provitamin A carotenoids” since our body will convert alpha- and beta-carotene into the active form of vitamin A.
The results of this 2016 study reflected the results of a 2012 meta-analysis study which also showed women with high blood levels of carotenoids appeared to be at a reduced risk of breast cancer.
“This study is proof consuming more fruits and veggies is one of the best ways to go for reducing women’s risk of breast cancer,” said Dr. David Samadi, chairman of urology and chief of robotic surgery at Lenox Hill Hospital in New York City. “All of us, women and men, should be adding carotenoid rich foods to our plates every day to reap the benefits they have to offer.”
Best food sources
Obtaining alpha- and beta-carotene from food sources are the ideal method of acquiring carotenoids. Dietary supplements are not recommended as pills won’t provide the fiber, phytonutrients, and other vitamins and minerals fruits and vegetables offer.
Adding produce rich in carotenoids should be a daily habit. Here is a list of fruits and vegetables high in alpha- and beta-carotene to choose from each day:
• Carrots
• Winter squash
• Bell peppers
• Apricots
• Spinach
• Pumpkin
• Sweet potatoes
• Kale
• Cantaloupe
• Broccoli
• Green peas
• Romaine and leaf lettuce
• Collards, turnip greens, Swiss chard and other greens
Dr. Samadi added, “When at the grocery store, look for the most colorful produce. The bright colors and depth of hues make a difference in the overall nutritional status of produce. When studies like these come out, individuals need to reevaluate foods they currently buy. Our bodies depend on us to feed it well increasing our odds of avoiding chronic diseases.”
