According to a study published in this month's issue of Nutrition and Cancer, adding more legumes, brown rice, dried fruit and cooked green vegetables can lower the risk of colon polyps, a precursor to colon cancer.
In the study from Loma Linda University, eating legumes at least three times a week and brown rice at least once a week was linked with a 33 percent and 40 percent lower risk of colon polyps respectively. High consumption of cooked green vegetables and dried fruit was also associated with greater protection.
While most past research has focused on broad food groups, such as fruits and vegetables, this focused on specific foods, as well as more narrowed food groups, in relation to colon polyps.
Results also show that consuming cooked green vegetables once a day or more - versus less than five times a week - was associated with a 24 percent reduction in the risk of rectal/colon polyps.
Consuming dried fruit at least three times a week - versus less than once a week - was associated with a 26 percent lower risk.
The protective effects of these foods could be due in part to their cancer-fighting agents, the study reported. Legumes, dried fruits, and brown rice all have a high content of fiber, known to dilute potential carcinogens.
Cruciferous vegetables, such as broccoli, contain detoxifying phytochemicals, which can help the liver remove carcinogens.
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