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Research suggests Vitamin C may help reduce the
研究表明，維生素C或能降低罹患
risk of stomach cancer, and Vitamin E may help
胃癌的風險，維生素E則能降低
lower the incidence of prostate and colon cancers.
前列腺癌和直腸癌的風險
Selenium may also reduce the risk
硒也能降低癌癥風險
for prostate and lung cancers.
比如前列腺癌和肺癌
Evidence has shown a general conclusion that is
從這些科學研究中我們可以得出
quite clear. "People who eat a mostly plant-based
"常吃植物性食物的人
diet that contains plenty of fruits, vegetables,
罹患癌癥的風險會降低，比如水果
whole grains, beans, and moderate amounts
蔬菜，天然谷物，豆類
of nuts have lower cancer risks."
和適量的堅果
Experts at the American Institute of Cancer Research
美國癌癥研究中心(AICR)的
or the AICR believe that a diet rich in fruits and
研究人員表示，水果和蔬菜
vegetables such as citrus, tomato, peppers, berries,
比如柑橘，番茄，辣椒，草莓
grapes, broccoli, cabbage, and grains like spinach
葡萄，花椰菜，圓白菜，谷物，菠菜
and kale should provide all the antioxidants we need
和羽衣甘藍能夠為我們提供所有
for good health and lower cancer risk. The simplest
我們所需的抗氧化劑，預防癌癥
advice is to eat a diet that is mostly brightly
最簡單的建議就是，多吃色彩豐富的蔬菜
colored vegetables and fruits, along with whole grains
和水果，同時食用天然谷物和豆類
and beans. There are so many health protectors
這些食物中都有很多對健康有益的物質
naturally found in these foods that scientists
科學家們認為
estimate eating a large variety every day
每天大量食用這些食物
may lower cancer risk by at least 20%.
能夠將患癌風險降低20%
Here you see a list of foods that are thought to
下面是一些人們認為能夠預防癌癥的
fight cancer. These foods are beans; berries;
食品，它們是豆類，莓類
cruciferous vegetables; dark green, leafy vegetables;
十字花科植物，深綠色植物和大葉植物
flaxseed; garlic; grapes and grape juice; green tea;
還有亞麻仁，大蒜葡萄和葡萄汁，綠茶
soy; tomatoes; and whole grains.
大豆，番茄以及天然谷物
Berries are a good source of Vitamin C and Fiber.
莓類是維生素C和纖維素的重要來源
According to the AICR, foods high in Vitamin C
根據AICR，富含維生素C的食物
probably protect against cancer of the esophagus;
或可以降低患食管癌的風險
while foods containing dietary fiber can probably
而富含纖維素的食物或許能夠
decrease one's risk of developing colorectal cancer.
降低患直腸癌的風險
All berries, but particularly strawberries and
所有的莓類，尤其是草莓和
raspberries, are rich in a substance called ellagic
覆盆子，都富含鞣花酸
acid. In laboratory studies, this phytochemical
根據實驗室實驗，這種植物化學物質
has shown the ability to prevent cancers of the skin,
能夠預防皮膚癌
bladder, lung, esophagus, and breast. Research
膀胱癌，肺癌，食道癌和乳腺癌，研究表明
suggests that ellagic acid seems to utilize several
化鞣酸能夠同時對幾種
different cancer-fighting methods at once.
癌癥產生效果
It acts as an antioxidant. It helps the body
它是一種抗氧化劑，能夠使身體中的
deactivate specific carcinogens, and it helps slow
致癌物失去活力，它還能減緩
the reproduction of cancer cells. Blueberries contain
癌細胞的增值速度，藍莓含有
a family of phenolic compounds called anthocyanosides,
一系列酚類物質，叫做花色素
which many scientists believe are among the most
科學家們認為，它是目前發現的
potent antioxidants yet discovered.
功效最強的抗氧化劑
Spinach, kale, romaine lettuce, leaf lettuce,
菠菜，羽衣甘藍，長葉萵苣，卷心菜
mustard greens, collard greens, chicory, and Swiss
白芥末嫩葉，羽衣甘藍嫩葉，菊苣和
chard are excellent sources of fiber, folate, and a
瑞士甜菜都富含纖維素，葉酸和
wide range of carotenoids such as lutein and
類胡蘿卜素，例如葉黃素
zeaxanthin along with saponins and flavenoids.
玉米黃質和皂角苷
