Plant-based diets are full of fruits

Plant-based diets are full of fruits, vegetables and legumes, with little or no meat or other animal products. In research studies, vegans, people who don't eat any animal products, including fish, dairy or eggs, appeared to have the lowest rates of cancer of any diet. The next lowest rate was for vegetarians, people who avoid meat but may eat fish or foods that come from animals, such as milk or eggs.

Plant-based foods do more than taste delicious. They are full of chemicals compounds, called phytochemicals, that protect the body from damage. Phytochemicals also interrupt processes in the body that encourage cancer production. Plant-based diets also are high in fiber, which has been shown to lower the risk for breast and colorectal cancer.

Phytochemicals offer many benefits. In addition to protecting from damage, they decrease inflammation and interrupt processes in the body that encourages cancer production.

Two of the most helpful phytochemicals are:

• Antioxidants
This type of phytochemical protects the body from damage. Cancer develops when DNA in cells is damaged. This causes abnormal cells to divide uncontrollably, which can infiltrate and destroy normal body tissue. Cell damage also can be caused by radiation, viruses and exposure to other chemicals. The body's natural metabolism creates oxidants that can cause cell damage, as well. Antioxidants neutralize these damage processes while protecting and restoring cells. Some foods that contain a high level of antioxidants include dark chocolate, apples with the peel, avocados, artichokes, red cabbage, tea, coffee, nuts and grains.
• Carotenoids
These are fat-soluble compounds, which means they need to be accompanied by a fat source to be absorbed. Carotenoids are naturally present in many fruits, grains, oils and vegetables such as carrots, sweet potatoes, squash, spinach, apricots, green peppers and leafy greens. They are highly pigmented, so look for natural foods that are red, orange, yellow and green. Examples of carotenoids include beta carotene, lycopene, and lutein. They have been linked to reducing the risk of heart disease, cancer, macular degeneration and cataracts.

Many plant-based foods are also high in provitamins called alpha and gamma carotene. When consumed, these vitamins can be converted to vitamin A. This nutrient is important to vision, growth, cell division, reproduction and immunity. Vitamin A also has antioxidant properties.

Nutrients and phytochemicals found in plant-based foods seem to work independently and together to decrease cancer and disease risk. This means that plant-based foods work best when eaten in combination with other foods rather than alone. One prostate cancer study showed that a combination of tomato and broccoli diet was more effective at slowing tumor growth than either tomato or broccoli alone. This demonstrates the power that nutrition has when foods are teamed together.

https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/plant-power-to-lower-cancer-risk

https://newsnetwork.mayoclinic.org/discussion/mayo-clinic-minute-plant-based-diet-is-encouraged-for-patients-with-cancer/