While the fact that there is a clear connection between healthy diets that include high amounts of fruit and vegetables and cancer prevention is something generally known and somewhat well documented, there are still many questions surrounding the matter. This is where a recent study comes in and shines some much-needed light.
The project was started almost 40 years ago and relied on two studies that worked in parallel. Combined, Nurses’ Health Study (between 1980‐2012) and NHSII (taking place between 1991 and 2013), interviewed more than 180.000 women between ages 27 through 59. Out of them, approximately 10.900 cases of breast cancer emerged. From follow-ups over the next 30 years, researchers were able to uncover some very interesting data.
By monitoring levels of hormone receptor status and molecular subtypes, the study concluded that “higher intake of fruits and vegetables, and specifically cruciferous and yellow/orange vegetables, may reduce the risk of breast cancer, especially those that are more likely to be aggressive tumors.”
More importantly, the article reveals concrete information about which types of fruit and vegetables were more effective. For example, blueberries and strawberries were rated higher, same with carrots, kale and cauliflower.
When it comes to amounts, the study mentions that anything above five and a half servings a day had a noticeably higher effect over cases where only two and a half servings were had. One serving was measured as one cup raw or a half cup of chopped or cooked fruit/vegetables.
The study comes as a reminder that eating fresh, organic meals has many health benefits, including preventing cancer incidence