Colorful Evidence Linking Fruits, Vegetables, and Lower Breast Cancer Risk
The American Cancer Society recommends eating at least five servings of fruits and vegetables each day to reduce the risk of many types of cancer. While all plant foods have plenty of health benefits, those that are more colorful have additional nutrients known to decrease the risk of disease. New research finds that a diet rich in fruits and vegetables containing carotenoids can lower the risk of breast cancer in women.
Carotenoids are plant pigments that give fruits and vegetables a deep red, yellow or orange color. The nutrient group contains compounds such as alpha- and beta-carotene, lycopene, lutein, and zeaxanthin. Fruits and vegetables rich in carotenoids include carrots, sweet potatoes, tomatoes, and winter squash. Dark leafy greens such as spinach and kale are also good sources; however, the chlorophyll in the leaves hides the yellow-orange pigment.
Researchers with Brigham & Women’s Hospital and Harvard Medical School have found that women whose blood carried higher levels of carotenoids were at a lower risk of developing breast cancer. The link is strongest for ER-negative breast cancers, which tend to be more aggressive, have fewer prevention and treatment options, and have a poorer prognosis.
For this study, lead author A. Heather Eliassen and colleagues analyzed data collected from 8 cohort studies including a total of 7,000 women. These studies covered 80% of the currently published data on the correlation between carotenoids and breast cancer. The researchers also re-analyzed the blood samples collected in order to standardize the carotenoid levels reported.
Women whose blood carotenoid levels that were in the top 20% of the measured ranges had a 15 to 20% lower risk of breast cancer compared with those in the lowest category. “It looks like it is a linear relationship,” says Eliassen. ”The higher you go, the [lower] your risk is. There is some benefit at a moderate level of carotenoids and there is even more benefit at a higher level.”
Carotenoids are believed to protect by metabolizing into retinol, which regulates cell growth and gene expression and may slow tumor growth. The nutrients may also improve cell communication and enhance the immune system function, thereby increasing the body’s ability to suppress abnormally growing cells.