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is converted to vitamin A in the body. People who consume relatively large amounts of food rich in this nutrient have reduced risk of cancers of the lung, bladder, and larynx.
Good sources of vitamin A are found among fruits and vegetables that are deep yellow, orange, dark green or red. They include carrots, collard greens, spinach, broccoli, kale, winter squash, sweet potatoes, asparagus, apricots, peaches, dates, prunes, watermelon, and tomatoes.
Vitamin C: Vitamin C reduces the risks of some cancers, particularly cancer of the stomach and esophagus. Vitamin C is plentiful in citrus fruit, dark green vegetables like collard greens and broccoli, and red fruits like strawberries and watermelon. Other good sources include peppers, pineapple, cantaloups, honeydew melon, cabbage, and kiwi.
Cabbage family vegetables: Vegetables from the cabbage family - which are called cruciferous vegetables - also may reduce the risk of cancer. They are good sources of fiber and some vitamins and minerals as well. The cruciferous vegetables are bok choy, broccoli, Brussels sprouts, cabbage, cauliflower, collards, rutabagas, turnips, and their greens.
When cooking these vegetables, use the following suggestions to cut back on fat that is often added to vegetables in the cabbage family: '
• Make coleslaw with non-fat yogurt dressing, reduced-calorie mayonnaise, a little sugar, and dillweed; or with a viniagrette-type dressing.
• Cook greens without fatback or bacon. Instead, use a ham hock with the fat trimmed off, or crushed red pepper, garlic, and olive oil.
• After steaming greens, sprinkle with lemon juice or vinegar.
• Stir-fry bok choy or cabbage with lean meat, poultry, or fish.
The following recipes use foods from the cabbage family:
Stir-fried cabbage
3 slices bacon, chopped
1 small head cabbage, shredded
1 large green pepper, sliced
1 large onion, sliced
1 large tomato, peeled and chopped
3 stalks celery, cut diagonally into thin slices
Fry bacon in a wok or large skillet until crisp; remove bacon, reserv
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