Ask a Master Gardener: Garden goodies can fight off cancer

With the freezing temperatures, probably not many are thinking about the garden. Believe it or not, planting season will be here before you know it. That means planning season is here now. Along with the new year came a slew of gardening catalogs so it would be good to know a little of what you want in the garden.

While you are planning your garden this year, you might want to keep in mind a few facts about cancer-fighting foods you can grow.

Tomatoes, red ones, have been shown to be protective against prostate, ovarian and pancreatic cancers. The American Institute for Cancer Research says, "In the laboratory, tomato components have stopped the proliferation of several other cancer cells types, including breast, lung, and endometrial." And who doesn't love a big ol' ripe tomato fresh out of the garden?

Orange produce, like carrots and sweet potatoes, protects against stomach cancer and has been shown to slow breast cancer growth. It appears to be the beta-carotene that exhibits anti- carcinogenic properties. Eating carrots and other vegetables rich in beta-carotene regularly could slash a woman's chances of developing certain types of breast cancer by up to 60 percent.

There is an abundance of evidence that suggests eating cruciferous vegetables like kale, broccoli, cabbage and cauliflower is associated with a lower risk of stomach, ovarian, breast and colorectal cancers. Broccoli and cabbage seemed to provide the greatest protection. As long ago as 1982, the National Research Council on Diet, Nutrition and Cancer found "there is sufficient epidemiological evidence to suggest that consumption of cruciferous vegetables is associated with a reduction in cancer."

Cabbage and related vegetables such as kale, broccoli and Brussels sprouts contain high levels of a chemical known as indole-3-carbinol. Scientists believe this chemical may play an important role in preventing several types of cancer, including colorectal cancer.

Although we do not always like the way onions and garlic make us smell, here is an interesting statement from the AICR: "Onions and garlic contain antioxidants that can block highly reactive free radicals from damaging cell DNA and starting the cancer process. Laboratory studies have shown that onion and garlic compounds can increase enzymes that deactivate carcinogens in the body, enhancing our ability to eliminate carcinogens before they do any damage. Furthermore, in the laboratory onion and garlic compounds slow the growth and stimulate the self-destruction of cancer cells that form."

If you can eat garlic and onions as close to raw as possible, you'll reap more of the nutritional benefits. In addition, chop or crush garlic and allow it to sit for two minutes before using. Never microwave your antioxidant-rich foods since the process decreases the antioxidant content by more than 75 percent in just one minute.

According to the Journal of Agricultural and Food Chemistry, a study of corn, strawberries and marion berries has shown fruits and vegetables grown organically show significantly higher levels of cancer-fighting antioxidants than conventionally grown foods. The research suggests pesticides and herbicides actually thwart the production of phenolics, chemicals that act as a plant's natural defense and also happen to be good for our health. Fertilizers, however, seem to boost the levels of anti-cancer compounds.

Of course, the cancer-fighting properties of these vegetables work best when included in a balanced diet. So be sure and plan on a variety of cancer-fighting vegetables in your garden this spring.

Happy gardening!

Peter Sutter is a life-long gardening enthusiast and a participant in the MU Extension's Master Gardener program. Gardening questions can be sent to [email protected].