October is Breast Cancer Awareness Month, and over the course of the last year there have been several research studies targeting prevention. According to Rachael Stolzenberg-Solomon, PhD, MPH, RD, a researcher at the National Cancer Institute, “the easiest, least-expensive way to reduce your risk for cancer is just by eating a healthy diet” (Heubeck). An overall diet abundant in fruits and
vegetables is not only ideal for staying healthy, but is vital in preventing chronic diseases such as cancer, heart disease and diabetes. In addition to a predominantly plant-based diet, below are some “super foods” that show promise in preventing cancer.
1. Broccoli
A “super food” for many reasons, cruciferous veggies such as cabbage, kale, brussel sprouts, and cauliflower contain phytochemicals which produce enzymes called sulforaphanethat help rid the body of harmful molecules known as free-radicals. Broccoli is also high in vitamin C (nearly twice the amount in orange juice) which also acts as an antioxidant.
2. Red Grapes
For centuries red grapes have been associated with health and homeopathic remedies. More recently, laboratory studies suggest that the chemicals found in red grapes, including proanthocyanidins, may help to reduce the body’s production of estrogen, affecting hormone-related tumors such as breast cancer. Studies have also shown that red grapes contain the chemical resveratrol,
which appears to have antioxidant, anti-inflammatory and possibly antiestrogenic properties to help prevent against cancer.
3. Garlic
The “power house” of the allium family (which also including onions, scallions and chives), garlic contains sulfur compounds that may stop cancer-causing substances from forming in your body. These compounds are also thought to accelerate DNA repair and kill cancer cells. To get the most benefit from garlic, it is best to cook with fresh cloves as opposed to the dietary supplement.
4. Brazil Nuts
Nuts, especially brazil nuts are high in the mineral selenium. Important in activating the antioxidant enzyme, glutathionine
peroxidase, there is strong research that suggests that selenium may decrease the risk of cancer, as well as slow down the progression and spread of cancerous tumors to other areas of the body.
5. Tea
Like all plant-based foods, green and black tea contains flavanoids, known for their antioxidant effects. There are several research studies that have been conducted to correlate the relationship of tea drinkers with their risk of developing cancer. In one study, it was shown that postmenopausal women who consumed more flavanoids were 46 percent less likely to develop breast cancer than those who consumed the least. Just another reason to get more fruits and vegetables in your diet…
Though there is not just one food that can completely stop cancer in its tracks, scientists do agree on the particular foods we should avoid. See below for some additional diet recommendations:
·Diet low in saturated fat
·Avoid foods with nitrates and nitrites which are commonly found in lunchmeats, pickled and smoked foods
·Diet high in fiber (recommended 25g per day for women and 38g per day for men)
·Avoid obesity and excess body weight
·Consume alcohol in moderation, if at all
·Limit the intake of red meat, especially meat cooked well-done or charred
References:
American Cancer Society. http://www.cancer.org
Heubeck,Elizabeth.WebMD via FoxNews.com. “Six Foods that Fight Cancer”. http://www.foxnews.com/story/0,2933,193441,00.html#ixzz1ZlBS9mET
Lee, Elizabeth. WebMD. “Seven (Easy to Find) Foods That May Help Prevent Cancer”
http://www.webmd.com/cancer/features/seven-easy-to-find-foods-that-may-help-fight-cancer
vegetables is not only ideal for staying healthy, but is vital in preventing chronic diseases such as cancer, heart disease and diabetes. In addition to a predominantly plant-based diet, below are some “super foods” that show promise in preventing cancer.
1. Broccoli
A “super food” for many reasons, cruciferous veggies such as cabbage, kale, brussel sprouts, and cauliflower contain phytochemicals which produce enzymes called sulforaphanethat help rid the body of harmful molecules known as free-radicals. Broccoli is also high in vitamin C (nearly twice the amount in orange juice) which also acts as an antioxidant.
2. Red Grapes
For centuries red grapes have been associated with health and homeopathic remedies. More recently, laboratory studies suggest that the chemicals found in red grapes, including proanthocyanidins, may help to reduce the body’s production of estrogen, affecting hormone-related tumors such as breast cancer. Studies have also shown that red grapes contain the chemical resveratrol,
which appears to have antioxidant, anti-inflammatory and possibly antiestrogenic properties to help prevent against cancer.
3. Garlic
The “power house” of the allium family (which also including onions, scallions and chives), garlic contains sulfur compounds that may stop cancer-causing substances from forming in your body. These compounds are also thought to accelerate DNA repair and kill cancer cells. To get the most benefit from garlic, it is best to cook with fresh cloves as opposed to the dietary supplement.
4. Brazil Nuts
Nuts, especially brazil nuts are high in the mineral selenium. Important in activating the antioxidant enzyme, glutathionine
peroxidase, there is strong research that suggests that selenium may decrease the risk of cancer, as well as slow down the progression and spread of cancerous tumors to other areas of the body.
5. Tea
Like all plant-based foods, green and black tea contains flavanoids, known for their antioxidant effects. There are several research studies that have been conducted to correlate the relationship of tea drinkers with their risk of developing cancer. In one study, it was shown that postmenopausal women who consumed more flavanoids were 46 percent less likely to develop breast cancer than those who consumed the least. Just another reason to get more fruits and vegetables in your diet…
Though there is not just one food that can completely stop cancer in its tracks, scientists do agree on the particular foods we should avoid. See below for some additional diet recommendations:
·Diet low in saturated fat
·Avoid foods with nitrates and nitrites which are commonly found in lunchmeats, pickled and smoked foods
·Diet high in fiber (recommended 25g per day for women and 38g per day for men)
·Avoid obesity and excess body weight
·Consume alcohol in moderation, if at all
·Limit the intake of red meat, especially meat cooked well-done or charred
References:
American Cancer Society. http://www.cancer.org
Heubeck,Elizabeth.WebMD via FoxNews.com. “Six Foods that Fight Cancer”. http://www.foxnews.com/story/0,2933,193441,00.html#ixzz1ZlBS9mET
Lee, Elizabeth. WebMD. “Seven (Easy to Find) Foods That May Help Prevent Cancer”
http://www.webmd.com/cancer/features/seven-easy-to-find-foods-that-may-help-fight-cancer
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