Why colorful fruits and veggies may reduce risk of breast cancer

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.

Best food sources

Obtaining alpha- and beta-carotene from food sources are the best way to acquire 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

For more information on ideas on how to include more fruits and vegetables every day, visit http://www.fruitsandveggiesmorematters.org/