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Research suggests Vitamin C may help reduce the
研究表明，维生素C或能降低罹患
risk of stomach cancer, and Vitamin E may help
胃癌的风险，维生素E则能降低
lower the incidence of prostate and colon cancers.
前列腺癌和直肠癌的风险
Selenium may also reduce the risk
硒也能降低癌症风险
for prostate and lung cancers.
比如前列腺癌和肺癌
Evidence has shown a general conclusion that is
从这些科学研究中我们可以得出
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,
罹患癌症的风险会降低，比如水果
whole grains, beans, and moderate amounts
蔬菜，天然谷物，豆类
of nuts have lower cancer risks."
和适量的坚果
Experts at the American Institute of Cancer Research
美国癌症研究中心(AICR)的
or the AICR believe that a diet rich in fruits and
研究人员表示，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，圆白菜，谷物，菠菜
and kale should provide all the antioxidants we need
和羽衣甘蓝能够为我们提供所有
for good health and lower cancer risk. The simplest
我们所需的抗氧化剂，预防癌症
advice is to eat a diet that is mostly brightly
最简单的建议就是，多吃色彩丰富的蔬菜
colored vegetables and fruits, along with whole grains
和水果，同时食用天然谷物和豆类
and beans. There are so many health protectors
这些食物中都有很多对健康有益的物质
naturally found in these foods that scientists
科学家们认为
estimate eating a large variety every day
每天大量食用这些食物
may lower cancer risk by at least 20%.
能够将患癌风险降低20%
Here you see a list of foods that are thought to
下面是一些人们认为能够预防癌症的
fight cancer. These foods are beans; berries;
食品，它们是豆类，莓类
cruciferous vegetables; dark green, leafy vegetables;
十字花科植物，深绿色植物和大叶植物
flaxseed; garlic; grapes and grape juice; green tea;
还有亚麻仁，大蒜葡萄和葡萄汁，绿茶
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.
莓类是维生素C和纤维素的重要来源
According to the AICR, foods high in Vitamin C
根据AICR，富含维生素C的食物
probably protect against cancer of the esophagus;
或可以降低患食管癌的风险
while foods containing dietary fiber can probably
而富含纤维素的食物或许能够
decrease one's risk of developing colorectal cancer.
降低患直肠癌的风险
All berries, but particularly strawberries and
所有的莓类，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
根据实验室实验，这种植物化学物质
has shown the ability to prevent cancers of the skin,
能够预防皮肤癌
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
化鞣酸能够同时对几种
different cancer-fighting methods at once.
癌症产生效果
It acts as an antioxidant. It helps the body
它是一种抗氧化剂，能够使身体中的
deactivate specific carcinogens, and it helps slow
致癌物失去活力，它还能减缓
the reproduction of cancer cells. Blueberries contain
癌细胞的增值速度，蓝莓含有
a family of phenolic compounds called anthocyanosides,
一系列酚类物质，叫做花色素
which many scientists believe are among the most
科学家们认为，它是目前发现的
potent antioxidants yet discovered.
功效最强的抗氧化剂
Spinach, kale, romaine lettuce, leaf lettuce,
菠菜，羽衣甘蓝，长叶莴苣，卷心菜
mustard greens, collard greens, chicory, and Swiss
白芥末嫩叶，羽衣甘蓝嫩叶，菊苣和
chard are excellent sources of fiber, folate, and a
瑞士甜菜都富含纤维素，叶酸和
wide range of carotenoids such as lutein and
类胡萝卜素，例如叶黄素
zeaxanthin along with saponins and flavenoids.
玉米黄质和皂角苷
