In the study, researchers compared the diets of 918 colorectal cancer patients to the diets of 1,021 people with no history of the disease and found that consumption of certain vegetables and fruits was associated with a decreased risk of cancer in the upper and lower portions of the colon.
Consumption of vegetables in the mustard family, including broccoli, kale, cauliflower, turnips, brussel sprouts, and cabbage appeared to most reduce the risk of cancer in the upper colon. Higher consumption of fruits and vegetables overall was associated with reduced rates of colon cancer in the lower colon. Increased consumption of apples and yellow vegetables was found to be particularly associated with reduced risk of lower colon cancers.
What to do: Eat plenty of fruits and vegetables – depending on your overall needs, at least 2-4 cups daily! Check out www.myplate.gov for a personalized recommendation on how many fruits and vegetables you are advised to consume, but in general, it is recommended we fill at least half of our plates with fruits and vegetables. This study adds to many others that have associated fruit and vegetable consumption with lower disease rates. In particular, healthy consumption of the mustard family vegetables has been associated with lower risk of many different types of cancer as well as overall longevity. And diets rich in apples, another standout in this study, have also been shown to be associated with reduced risk of stroke and lower blood cholesterol levels. So, make a point of adding these great cool weather foods to your plates.
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