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LMU 97 – Nature’s Armor: A Bounty of Fruits and Vegetables in the Fight Against Breast Cancer


LMU 97 – Nature's Armor: A Bounty of Fruits and Vegetables in the Fight Against Breast Cancer

Source: International Journal of Cancer (July 2018)

Lifestyle Medicine Update (July 27, 2018)


In the relentless quest to combat breast cancer, a landmark study emerged in July 2018, illuminating the remarkable armor that nature’s offerings provide. While previous investigations hinted at the link between fruit and vegetable consumption and reduced breast cancer risk, limitations loomed over their conclusions. Enter the pivotal study led by Maryam Farvid, et al., gracing the pages of the International Journal of Cancer. This groundbreaking research offers an unparalleled panorama of the pivotal role that a diet rich in fruits and vegetables plays in the arena of breast cancer prevention.

A Culmination of Insights: The Power of Abundant Produce

As the pages of the International Journal of Cancer unfurled, the contours of a comprehensive study came into view. Driven by a thirst for knowledge, the researchers delved into data culled from the Nurses’ Health Study (NHS, 1980-2012) and NHSII (1991-2013). Over 182,000 women, aged 27-59 at the study’s inception, embarked on a journey of dietary disclosure every four years, weaving a tapestry of nutritional insights. Yet, this journey ventured beyond diet, encompassing the labyrinth of breast cancer risk factors—from age and weight to smoking status and familial cancer history. A symphony of variables converged to unravel a profound truth—one that would redefine the canvas of breast cancer prevention.

The Nourishing Shield: Fruits and Vegetables Unveiled

As the data danced in the hands of researchers, the symphony of fruits and vegetables assumed center stage. The findings transcended mere consumption, revealing a staggering reality. Women who embraced a diet crowned by more than 5.5 servings of these nutritional gems daily wielded an 11% lower risk of breast cancer compared to their counterparts who embraced 2.5 or fewer servings. Each serving, whether a cup of raw leafy vegetables or half a cup of succulent fruits, wove a thread of protection against the ominous spectre of breast cancer. Yet, certain protagonists emerged from this nutritional ensemble—cruciferous vegetables, radiant in their green glory, and the sun-kissed brilliance of yellow and orange vegetables. Their embrace showcased a formidable association with reduced breast cancer risk, charting a path toward wellness.

A Multifaceted Arsenal: Fruits, Vegetables, and Aggressive Tumors

Unravelling the secrets within fruits and vegetables, the study ventured into the realm of tumor aggression. Here, the narrative took an unexpected turn. The warriors of health not only lowered breast cancer risk but also thwarted the ascent of more aggressive adversaries—ER-negative, HER2-positive, and basal-like tumors. This revelation etched the narrative of fruits and vegetables as custodians of health, fending off not only the conventional foe but also its fiercer incarnations.

Beyond Fiber: Unveiling the Nutrient Ensemble

In the theater of health, the spotlight often fixated on fiber as a guardian against breast cancer risk. However, this journey yielded a surprising twist—fruits and vegetables wielded their magic independently of their fiber content. Within their vibrant embrace, antioxidants, phytonutrients, and micronutrients wove an intricate tapestry of protection. This symphony of constituents stood as potent agents in the battle against breast cancer, casting light upon the path of prevention.

Guiding Lights: Lifestyle Factors and Beyond

As the study’s revelations echoed, they harmonized with other voices advocating for wellness. Beyond the world of fruits and vegetables, a chorus of lifestyle factors emerged as guiding lights in the symphony of prevention. An ideal weight, an alliance with regular exercise, a diet forsaking saturated fats, trans-fats, deep-fried fare, and alcohol, along with the maintenance of optimal vitamin D levels, painted a roadmap toward breast cancer resilience. The canvas of health embraced myriad hues, with each brushstroke imbued with the power to rewrite destinies.

A Call to Nourishment: A Tale of Transformation

The study’s narrative serves as a clarion call—a plea for transformation through nourishment. As individuals, we hold the palette of our health, capable of painting resilience against the canvas of life’s challenges. The fruits and vegetables that grace our tables extend an invitation—a dance of flavors that holds the promise of shielding against breast cancer’s incursions.

Conclusion: The Symphony of Wellness

In the grand symphony of health, the harmonious melodies of fruits and vegetables resound with remarkable potency. The research of Maryam Farvid and her team has cast a spotlight on a nutritional duo that transcends taste, serving as sentinels against breast cancer’s shadows. As we journey through life’s landscapes, the fruits and vegetables we embrace bear the promise of guarding our well-being—a testament to the power of nature’s offerings.


  1. Maryam S. Farvid et al. (2018). Fruit and vegetable consumption and breast cancer incidence: Repeated measures over 30 years of follow-up. International Journal of Cancer. [Link] (

Eat Smart, Live Well, Look Great

Dr. Meschino

Dr. James Meschino


Dr. James Meschino, DC, MS, ROHP, is an educator, author, and researcher having lectured to thousands of healthcare professionals across North America. He holds a Master’s Degree in Science with specialties in human nutrition and biology and is recognized as an expert in the field of nutrition, anti-aging, fitness, and wellness as well as the author of numerous books.

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