From Dr. Fuhrman's book Eat to Live:
Not surprisingly, fruits and vegetables are the two foods with the best correlation with longevity in humans. Not whole-wheat bread, not bran, not even a vegetarian diet shows as powerful a correlation as a high level of fresh fruit and raw green salad consumption.1 The Nation Cancer Institute recently reported on 337 different studies that all showed the same basic information:
- Vegetables and fruits protect against all types of cancers if consumed in large enough quantities. Hundreds of scientific studies document this. The most prevalent cancers in our country are mostly plant-food-deficiency disease.
- Raw vegetables have the most powerful anti-cancer properties of all foods.
- Studies on the cancer-reducing effects of vitamin pills containing various nutrients (such as folate, vitamin C and E) get mixed reviews; sometimes they show a slight benefit, but most show no benefit. Occasionally studies show that taking isolated nutrients is harmful, as was discussed earlier regarding beta-carotene.
- Beans, in general, not just soy, have additional anti-cancer benefits against reproductive cancers, such as breast and prostate cancer.2
Though Americans would prefer to take a pill so they could continue eating what they are accustomed to, it won't give you the protection you are looking for. You can close the cover of this book and put it away right now as long as you can incorporate this crucial dietary change into your life: consume high levels of fruits, green vegetables, and beans. This is key to both weight loss and better health.
1. Key, T.J. A., M. Thorogood, P. N. Appleby, and M. L. Burr. 1996. Dietary habits and mortality in 11,000 vegetarians and health conscious people: results of a 17-year follow up. BMJ 313: 775-79.
2. Nelson, N.J. 1996. Is chemoprevention research overrated or under-funded? Primary Care & Cancer 16 (8): 29-30.