Issue date:
March 20-22, 1998
How 3 underrated veggies -- corn, peas and lima beans -- fight cancer
 t's widely known that carrots may help ward off cancer. But corn, peas and lima beans are full of antioxidants that may have stronger anti-cancer activity than carrots' beta carotene. "We now know beta carotene is not the dominant anti-cancer carotenoid [plant pigment] in fruits and vegetables," says Frederick Khachik, senior researcher at the University of Maryland. In fact, in his new tests, beta carotene scored lowest among several carotenoids in anti-cancer action. It was beaten by: Zeaxanthin: New on the cancer- prevention scene, it is "one of the best" in stimulating enzymes that detoxify carcinogens, Khachik says. It's concentrated in yellow corn (but not white corn); smaller amounts are in oranges, apricots, peaches, squash, mangoes and papayas. Alpha carotene. It may be responsible for anti-cancer activity once attributed to beta carotene. Sources: carrots, lima beans, peas. Lycopene. Richest in tomatoes, notably canned tomato paste/sauce. Also in watermelon, pink grapefruit. Lutein. Concentrated in collard greens, kale, spinach.
Sweet-and-Sour Succotash 1 10-ounce package frozen baby lima beans
1 cup whole-kernel frozen yellow corn (about 1/2 10-ounce package)
1 cup orange juice
3 Tbs. rice vinegar or white wine vinegar
1 1/2 cups raw shredded red cabbage
Combine first four ingredients in a large bowl. Microwave, covered, on high 8 minutes or till vegetables are cooked. Stir in cabbage. Serve warm or chilled. Serves 6. Per serving: 105 calories, 4.6g protein, 23g carbohydrates, 3.8g fiber, 0.3g fat, 12mg sodium.
SCIENTIFIC SOURCES FOR THIS COLUMN (3/22/98)
-- Underrated vegetables
Interview with Frederick Khachik, senior researcher at the University of Maryland.
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