Fruits and Vegetables Fight Off Cancer

The third study looked at the diets of 183,518 people from California and Hawaii, and compared their intake of flavonols to their risk of pancreatic cancer. Flavonols are protective compounds found in fruits and vegetables, such as onions, apples, berries, kale and broccoli.

Those who had the highest consumption of flavonols reduced their risk of pancreatic cancer by 23 percent, scientists from the Cancer Research Center of Hawaii found. The benefit was even greater for people who smoked. Smokers with high levels of flavonols reduced their risk of pancreatic cancer by 59 percent.

"These studies give lots more ammo to what we've been saying -- eating a large variety of plant-based foods is one of the best things you can do for your health in terms of cancer prevention," said Melanie Polk, the nutrition education adviser for the American Institute for Cancer Research.

"If you're eating three or four servings daily, don't think that eating one or two additional servings won't make a difference, though working toward a goal of five to nine servings a day makes sense," Polk said.

She suggested visiting farmer's markets or even taking more time to explore the options available in your local grocery store. Additionally, Polk said you should try to find new recipes for vegetables. "There are lots of ways to fix them that really taste good," she said. "Don't just settle for a boiled pot of kale."

More information

Get the American Cancer Society's recommendations on food and fitness.

SOURCES: Neal Freedman, Ph.D., cancer prevention fellow, National Cancer Institute, Bethesda, Md.; Tara Miller, M.S., R.D., program manager, Center for Corporate Wellness, New York University Medical Center, New York City; Melanie Polk, R.D., nutrition and education adviser, American Institute for Cancer Research, Rockville, Md.; April 15, 2007, presentations, American Association for Cancer Research annual meeting, Los Angeles