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AICR Food Facts  >  Foods That Fight Cancer

Broccoli and Cruciferous Vegetables: Reduce Overall Cancer Risk

This content was last updated on April 6, 2021

The Cancer Research

The link between cruciferous vegetables and cancer prevention is relatively well-studied.

Lab studies showed several ways that sulforaphane, formed from glucosinolates in broccoli, could thwart the development and progression of prostate cancer. Limited human intervention trials support this potential, however, population studies that followed men for 9 to 22 years showed no link with total – or any form – of prostate cancer so far.

 

Interpreting the data

After a systematic review of the global scientific literature, AICR/WCRF analyzed how vegetables and their nutrients affect the risk of developing cancer.

“Convincing” or “probable” evidence means there is strong research showing a causal relationship to cancer—either decreasing or increasing the risk. The research must include quality human studies that meet specific criteria and biological explanations for the findings.

A convincing or probable judgement is strong enough to justify recommendations.

  • There is probable evidence that foods containing dietary fiber DECREASE the risk of:
    • Colorectal cancer
    • Weight gain, overweight and obesity*

*This is important, because there is strong evidence that excess body fat increases the risk of at least 12 different cancers.

  • There is probable evidence that non-starchy vegetables and fruit combined DECREASE the risk of:
    • Aerodigestive cancers overall (such as mouth, pharynx and larynx; esophageal; lung; stomach and colorectal cancers)

“Limited suggestive” evidence means results are generally consistent in overall conclusions, but it’s rarely strong enough to justify recommendations to reduce risk of cancer.

  • Limited evidence suggests that foods containing carotenoids may DECREASE the risk of:
    • Lung and estrogen receptor-negative (ER-) breast cancers
  • Limited evidence suggests that foods containing beta-carotene may DECREASE the risk of:
    • Lung cancer
  • Limited evidence suggests that foods containing vitamin C may DECREASE the risk of:
    • Lung cancer (in people who smoke) and colon cancer
  • Limited evidence suggests that non-starchy vegetables may DECREASE the risk of:
    • Estrogen receptor-negative (ER-) breast cancer
  • Limited evidence suggests that non-starchy vegetables and fruits combined may DECREASE the risk of:
    • Bladder cancer
Source: AICR/WCRF. Diet, Nutrition, Physical Activity and Cancer: A Global Perspective, 2018.

Ongoing Areas of Investigation

  • Tips for Selection, Storage and Preparation
    Selection:
    • Choose compact, firm heads heavy for their size with no soft spots and no off-odors.
    • Green leaves should be fresh and firm with no yellowing.
    • Turnips are sweetest when small.
    Storage:
    • Wait to wash until just before use.
    Preparation Ideas:
    • Cook just until tender-crisp, with greens still bright. Overcooking leads to strong odors and a less attractive color.
    • Add to soup, or make them the star on their own.
    • Broccoli and other cruciferous veggies can also be delicious served raw. Try cauliflower or broccoli dipped in hummus or a spicy peanut butter sauce.

References

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