Aug 5, 2008 -- Head and neck cancers, including cancers of the oral cavity, pharynx and larynx, are the sixth leading cause of cancer death worldwide. But researchers at the National Cancer Institute reviewed data from more than 490,000 Americans and found that those who ate the most fruits and vegetables had the lowest incidence of head and neck cancer (May 15 International Journal of Cancer).

Specifically, people who ate six servings of fruits and vegetables for every 1,000 calories per day had a 29 percent reduced risk of head and neck cancer compared to participants who consumed only one-and-a-half servings for every 1,000 calories per day. Fruits and vegetables linked to the greatest reduction in cancer risk include foods from the leguminosae family (string beans and peas), the rosaceae family (apples, peaches, pears, and strawberries), the solanaceae family (peppers and tomatoes), and the umbelliferae family (carrots).

“Fruits and vegetables contain vitamins and minerals, such as vitamins A, C, E, and selenium, that function as antioxidants,” says Lynn Goldstein, MS, RN, CDN, a dietician at Weill Cornell Medical College. “The cells of our body are constantly being damaged by things like cigarette smoke, alcohol, pesticides, and toxins in the air. These things oxidize our cells and damage them, which can lead to cancer. Antioxidants protect our cells from this damage.”

A colorful plate
Your mother may have told you that a colorful plate is a healthy plate, and it’s true. According to Goldstein, different chemicals make different colors and these chemicals act as antioxidants, some with powerful anti-cancer properties. For example, lycopene contributes the red in foods like tomatoes and watermelon; lutein and zeaxanthin lend their color to the yellow/green group like leafy greens, peas, and avocado; cryptothaxin causes the orange in citrus and papaya; and anthocyanins (one of the best cancer fighters) contribute to the red in berries, wine, and pomegranates.

“We want to get all of these colors everyday, which is why it is important to eat a variety of fruits and vegetables,” says Goldstein. The exact amount that you need to eat to reduce your cancer risk is unknown, so Goldstein’s recommendation is “the more, the better.”

What You Can Do
· Eat fruits and vegetables with every meal. Eat fruit with breakfast and snacks,
and vegetables with lunch and dinner.
· Stock your freezer with frozen fruits and vegetables including broccoli, spinach,
and berries.
· Substitute fruits and veggies for unhealthy snacks. Instead of potato chips, try
carrot slices; instead of ice cream, eat a bowl of berries.