Issue date:
Aug. 7-9, 1998
Fiber in vegetables helps prevent colon cancer
Also in this column:
 Vitamins for breathing
This week's recipe:
Mediterranean Grilled Chicken
 en percent of cancer deaths are due to colon/rectal cancer. A
good bet to ward it off: eating vegetable fiber. Comparing 1,100 cancer
patients with an equal number of healthy people, researchers at the
University of Hawaii Cancer Research Center found protection from
high-fiber vegetables, notably light green and yellow-orange vegetables,
broccoli, corn, carrots, garlic and legumes, including soy foods. Men
who ate the most vegetable fiber were 40 percent less likely to develop
colon cancer than those who ate the least; women, 50 percent less.
Vitamins for breathing
he key to longevity, someone once said, is to keep breathing.
Here's help. Americans who get lots of antioxidants -- vitamins
C and E, beta carotene and selenium -- have better lung function,
reports a government analysis of 18,000 people over a period of 17
years. Antioxidants are plentiful in vegetables and fruits; selenium is
concentrated in grains, seafood, seeds and nuts (especially Brazil
nuts).
Tangy grilled vegetables put science on your plate
This colorful dish offers the vegetable fiber and antioxidant
vitamins spotlighted at left.
Mediterranean Grilled Vegetables
1 small eggplant (or half of medium), cut in chunks
1 medium onion cut in wedges
5 ounces portobello mushroom, cut in 1-inch slices
2 small bell peppers (one red, one green), cut in chunks or slivers
2 cups cherry tomatoes
Marinade
6 Tbs. extra-virgin olive oil
2 Tbs. balsamic vinegar
1 Tb. soy sauce
2 garlic cloves, crushed
1/4 cup chopped fresh rosemary or basil
Prepare vegetables. Whisk together marinade ingredients. In a large
bowl, toss vegetables and marinade. Marinate 1 hour. Put vegetables
(except tomatoes) in grilling basket or on skewers. Grill, brushing with
marinade and turning several times, 15 minutes. Add tomatoes and grill 5
minutes longer -- or until all vegetables are as tender as desired.
Serves 6.
Per serving: 168 calories, 2.1g protein, 10.8g carbohydrates, 14.4g fat
(2g saturated), 2.5g fiber, 180mg sodium.
Photo Credit: BRIAN LEATART FOR USA WEEKEND
SCIENTIFIC SOURCES FOR THIS COLUMN (8/9/98)
Anti-cancer veggies
Le Marchand, Loic, et al. Epidemiology, 1997; 8(6): 658-665
Breathing better
Hu, G., FASEB meeting, San Francisco, April 18, 1998 Nutrition Reporter, June, 1998
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