Nutrition to Reduce Cancer Risk

[skysoldier]

The scientific community is continually studying the role of diet in the development of cancer. Many results are preliminary and more is being learned every day. Research is discovering that intake of fruits, vegetables, and cereal grains may interfere with the process of developing cancer of the oral cavity, larynx, esophagus, stomach, colon, lung, prostate, and rectum. In addition to reducing the risk of developing cancer, the risk of developing heart disease, hypertension, obesity, diabetes, and other chronic diseases might also be prevented by eating more fruits and vegetables. There is also evidence that total fat intake of greater than 30 percent of total calories can increase the risk of developing some cancers. This is especially true when total fat intake includes saturated fat and possibly polyunsaturated fat. The Food Guide Pyramid, Dietary Guidelines for Americans, and 5 A Day for Better Health Campaign are good sources for nutritional information.

What foods help to prevent cancer?

Although research studies are inconclusive at this time, preliminary evidence suggests that some components of food may play a role in decreasing the risk of developing cancer, including phytochemicals, antioxidants, and omega-3 fatty acids.
What are phytochemicals (or phytonutrients)?

Phytochemicals are chemicals found in plants that protect plants against bacteria, viruses, and fungi. Eating large amounts of brightly colored fruits and vegetables (yellow, orange, red, green, white, blue, purple), whole grains/cereals, and beans containing phytochemicals may decrease the risk of developing certain cancers as well as diabetes, hypertension, and heart disease. The action of phytochemicals varies by color and type of the food. They may act as antioxidants or nutrient protectors, or prevent carcinogens (cancer causing agents) from forming.
What are specific sources of phytochemicals?

The list below is a partial list of phytochemicals found in foods:

* Allicin is found in onions and garlic. Allicin blocks or eliminates certain toxins from bacteria and viruses.
* Anthocyanins are found in red and blue fruits (such as raspberries and blueberries) and vegetables. They help to slow the aging process, protect against heart disease and tumors, prevent blood clots, and fight inflammation and allergies.
* Biflavonoids are found in citrus fruits.
* Carotenoids are found in dark yellow, orange, and deep green fruits and vegetables such as tomatoes, parsley, oranges, pink grapefruit, and spinach.
* Flavonoids are found in fruits, vegetables, wine, green tea, onions, apples, kale, and beans.
* Indoles are found in broccoli, bok choy, cabbage, kale, Brussel sprouts, and turnips (also known as “cruciferous” vegetables). They contain sulfur and activate agents that destroy cancer-causing chemicals.
* Isoflavones are found in soybeans and soybean products.
* Lignins are found in flaxseed and whole grain products.
* Lutein is found in leafy green vegetables. It may prevent macular degeneration and cataracts as well as reduce the risk of heart disease and breast cancer.
* Lycopene is found primarily in tomato products. When cooked, it appears to reduce the risk for cancer and heart attacks.
* Phenolics are found in citrus fruits, fruit juices, cereals, legumes, and oilseeds. It is thought to be extremely powerful, and is studied for a variety of health benefits including slowing the aging process, protecting against heart disease and tumors, and fighting inflammation, allergies, and blood clots.

Phytochemicals cannot be found in supplements and are only present in food. Foods high in phytochemicals include the following:

* broccoli
* berries
* soynuts
* pears
* turnips
* celery
* carrots
* spinach
* olives
* tomatoes
* lentils
* cantaloupe
* garlic
* apricots
* onions
* seeds
* soybeans
* green tea
* apples
* cabbage
* Brussels sprouts
* bok choy
* kale
* red wine

There is no recommended dietary allowance for phytochemicals. Eat a variety of foods, including plenty of fruits and vegetables, to ensure you are getting adequate amounts in your diet.

What are antioxidants?

Antioxidants are substances that inhibit the oxidation process and act as protective agents. They protect the body from the damaging effects of free radicals (by-products of the body’s normal chemical processes). Free radicals attack healthy cells, which changes their DNA, allowing tumors to grow. Research is underway to investigate the role of antioxidants in decreasing the risk of developing cancer.

vitamin C (ascorbic acid)
According to the National Cancer Institute (NCI), vitamin C may protect against cancer of the oral cavity, stomach, and esophagus and may also reduce the risk of developing cancers of the rectum, pancreas, and cervix. Also known as ascorbic acid, vitamin C may provide protection against breast and lung cancer.

According to the American Dietetic Association and USDA Nutrient Database for Standard Reference, the following foods are good sources of vitamin C

beta carotene

Beta carotene, also known as provitamin A, may help decrease the risk of developing cancer. According to the American Cancer Society, this nutrient may prevent certain cancers by enhancing the white blood cells in your immune system. White blood cells work to block cell-damaging free radicals.

vitamin E
Vitamin E is essential for our bodies to work properly. Vitamin E helps to build normal and red blood cells, as well as working as an antioxidant. Research is finding evidence that vitamin E may protect against prostate and colorectal cancer. The recommended dietary allowance for vitamin E is 15 milligrams per day. The adult upper limit for vitamin E is 1,000 milligrams per day.

Source: Cancer.stanford.edu

[mamamia]

Thank you! I'm a recent cancer survivor and I'm always interested in reading these things. I'm happy to say that my diet is rich in many of these foods and it's great knowing that! I'm copying this to print.

Theresa

[Momto2Boyz]

DH has been bringing me home Women's Health magazines from work (the joys of being a recycler...he has unlimited access to magazines) and the one I was reading yesterday was talking about cancer fighting foods.

I concluded from reading that and your post here, that the best way to stay healthy, is to actually eat your fruits and veggies and stay away from processed foods! I do have to say, that we are getting much better at that around here!

[elphie]

Interesting read, thanks. We are adopting the attitude that if our great-great grandmother's wouldn't recognize it we probably shouldn't eat much of it. We have moved to whole foods over the course of the past year and we hardly miss processed foods. Our new eating habits are not only healthier but also more frugal and environmentally friendly.

[Trishagirl]

I agree with Momto2boys about eating more fruits & veggies and no processed foods. That's what we have done here about 2 yrs now since dh changes his lifestyle for the better and lost 25+lbs. We are more conscious of what we put in our mouth as well as other people.

[MRAHoffman]

and I follow the "Breast Cancer diet, by Diana Dyer.

http://www.prevention.com/cda/articl...ighting.foods/

Hey Elphie, are you TOO reading Michael Polans book, "The Omnivores Dilemma"? Good read.

Take care and God bless.

[CrazyHomemaker]

For more information on this, read the website by Dr. Stanley Bass. He's been studying nutrition and health most of his life. His website is loaded with information. Diana Dyer is bringing this way of thinking to light. HOORAY! I'm not so crazy after all!!! Tell my DH!

[Debbie-cat]

Thanks for the info skysoldier!

[skysoldier]

Thanks guys, my aunt is a cancer survivor too and she told me that these are the healthiest food she likes to eat to maintain her body healthy.

[Michelle]

Thanks for this. I am always interested in reading about preventing Cancer.