CANCER FIGHTING DIET
This article was taken from
womansday.com
July 6, 2004
I think there is a great bit of valuable information in here. When teaching others about lifestyle changes, my primary focus is diet. With dietary changes better health is possible.
THE CANCER FIGHTING DIET
From A to Z, the foods you need
by Elaine Magee, M.P.H.,R.D.
Anthocyanidins
These potentially cancer-fighting phytochemicals are found in many red and purple fruits, including grapes and grape juice, prunes, blueberries, cranberries, strawberries and red apples.
Bread Crust
Researchers at the University of Munster in Germany have identified a possible cancer-fighting compound in bread called pronyl-lysine, which is produced during baking and is found mainly in the crust. Whole-wheat, pumpernickel and other dark-colored breads have the most pronyl-lysine.
Broccoli
It and broccoli sprouts contain the powerful phytochemical sulforaphane, believed to block tumor growth. Sulforaphane is also thought to kill bacteria responsible for ulcers and most stomach cancers.
Cabbage
It's one of the foods with the highest anticancer activity, according to a report from researchers at Andrews University in Barrien Springs, Michigan. Shredded raw cabbage is a great addition to green salads, and cooked cabbage goes well in stews and casseroles.
Dairy Products
Researchers have known for a while that the lactose (milk sugar) in dairy may increase calcium absorption, but now they believe it may also promote the growth of bacteria that reduce cancer-causing compounds. According to a new study from the University of Hawaii, women who consumed the highest amount of dairy products were 54 percent less likely to be diagnosed with ovarian cancer than women who had the least.
Ellagic acid
Cranberries, pomegranates, strawberries and raspberries contain ellagic acid, a phytochemical that may block the body's production of enzymes needed for cancer cells to multiply. Big-city dwellers might want to make a bowl of berries standard fare, because ellagic acid is thought to reduce the genetic damage caused by carcinogens found in tobacco smoke and air pollution.
Fiber
You may reduce your risk of colon cancer by eating plenty of fiber-rich fruits, vegetables, beans and whole grains. One theory: The fermentation of fiber in the colon produces a by-product with anticarcinogenic effects. Dietary fiber may also decrease the risk of breast and prostate cancer.
Folic acid
Besides helping to prevent birth defects and protecting the heart, this vitamin may also impede colorectal and other cancers, researchers believe. Spinach, beans, orange juice and strawberries are good sources.
Garlic
Studies suggest that a small amount of garlic, as little as one-third of a fresh clove a week, may offer protection against the formation of cancer causing substances, says John Milner, Ph.D., chief of the National Cancer Institutes Nutritional Science Research Group. For maximum protective effect, chop a peeled clove and let it sit for about 15 minutes before adding it to a recipe.
Ginger
Andrews University researchers named ginger as one of the foods with the highest anticancer activity. In animal studies the spice has been shown to slow tumor growth.
Honeydew melon
This light-green fruit is a refreshing source of two potential cancer-fighters: Vitamin C and folic acid. One cup of melon cubes contains 59 calories, 50 percent of the daily value for Vitamin C and 13 percent for folic acid.
Indoles
These anticancer phytochemicals are abundant in cruciferous vegetables such as broccoli, Brussels sprouts, cauliflower and cabbage. In lab and animal studies indoles appear to prevent breast cancer possibly by reducing levels of harmful estrogens.
Juice
An 8-ounce glass of 100 percent juice counts toward your daily servings of fruits and vegetables. The top nutrient choices are oranges, grapefruit, carrot and tomato juice.
Kale
Don't let a day go by without having a serving of this or another dark-green leafy vegetables such as broccoli or Brussels sprouts. They contain several important phytochemicals thought to speed up the action of enzymes that break down carcinogens.
Lignans
The richest source of these cancer-protective phytoestrogens is flaxseed, which has been shown to decrease the risk of breast cancer, according to University of Toronto researchers. Other good sources include barley, rye, wheat, oats, broccoli, carrots, spinach and legumes (including soybeans).
Mushrooms
They are the number-one source of selenium from produce. Due to some encouraging research suggesting this mineral has a cancer-protective effect, the National Cancer Institute is now studying whether selenium prevents prostate cancer.
Nuts
Walnuts and pecans are both good sources of ellagic acid.
Olives
These savory snacks (as well as olive oil) contain the phytochemical hydroxytyrosol, which acts as a potent antioxidant in our bodies.
Onions
Plants in this family (which include chives, garlic, leeks, scallions and shallots) contain the cancer-fighting phytochemicals allicin and flavonoids. Men in China have the world's lowest rate of prostate cancer, and researchers say that a diet rich in garlic, shallots and onions may be one of the reasons.
Phytic acid
This phytochemical, present in whole-wheat products, may suppress reaction in the colon that lead to tumors, Eating 100 percent whole-wheat bread is one of the easiest ways to get phytic acid. You can also bake with whole-wheat flour. Omit half the white flour and replace it with an equal volume of whole-wheat flour.
Quercetin
Abundant in onions, apples, tea and red wine, this phytochemical is believed to have strong antioxidative and anticancer properties. It is also found, in smaller amounts, in broccoli.
Red wine
It's an excellent source of resveratrol, identified by cancer researchers as one of the more promising anticancer food chemicals. High concentrations are also found in red grapes and grape juice, as well as nuts.
Soybeans
They contain phytoestrogens called isoflavones, which may reduce the risk of breast cancer by inhibiting the formation of blood vessels that assist tumor growth. In East Asian countries, where soy is a predominant part of the diet, rates of breast cancer have traditionally been low.
Tea
You may want to trade at least one of your daily cups of java for tea. Both black and green tea are good sources of polyphenols, thought to block the cell damage that can lead to cancer. Tea also contains catechins, which are a subgroup of the flavonoid family.
Tomato products
They contain the anticancer standout lycopene, a potent antioxidant that may protect against breast, colon, lung and prostate cancers. Cooked or processed tomato foods contain the most lycopene, and a little fat (such as olive oil) makes the lycopene more bioavailable.
Umbelliferous Vegetables
The term may not be familiar, but the foods found in this category (carrots, celery, dill and parsley, among others) certainly are. Andrews University researchers report that umbelliferous vegetables are among the foods with the highest anticancer activity.
Vitamin D
You can get a dose of Vitamin D, which as been linked to lower colon cancer incidence, by drinking lowfat milk and eating fatty fish. And 15 to 20 minutes of daily sunshine provides Vitamin D without significantly increasing a person's skin cancer risk, according to the American Institute for Cancer Research.
Whole Grains
Brown rice, whole wheat and other whole grains contain fiber as well as the phytochemical saponin, which may neutralize cancer-causing substances in the intestine and possibly reduce the risk of colon cancer.
X-tra hot chili peppers
Go for some pleasure along with the pain. Capsaicin, the phytochemical that's responsible for chili's "heat", may also interfere with cancer development.
Yams
They're loaded with beta-carotene (which may protect against several cancers by preventing damage from oxidation) and potentially cancer fighting folic acid and vitamin C.
Zucchini
This green squash is a great way to get your daily vegetable serving. One cup of steamed zucchini slices gives you 2 grams of fiber, 7 percent of the daily value for beta-carotene and 19 percent for folic acid, all for just 25 calories.
DEFINITIONS:
Antioxidants - Substances found in fruit, vegetables, whole grains, nuts and seeds that protect against cell damage.
Flavonoids - Pigment-producing compounds found in plants that act as antioxidants and offer a wide range of protective health benefits.
Phytochemical - A natural compound found in plant foods that works along with nutrients to protect against disease and may have anticancer properties.
Phytoestrogen - A chemical compound occurring naturally in plants that has properties similar to estrogen.
If everyone in the U.S. ate at least five servings of vegetables and fruit a day, cancer rates could fall by as much as 20 percent.
Source: American Institute for Cancer Research
--------------------------------
Interested in learning more about ways to prevent or even possibly reverse cancer? Please call me 704-588-7638 or email me herbsplus@mynsp.com (Karen)
womansday.com
July 6, 2004
I think there is a great bit of valuable information in here. When teaching others about lifestyle changes, my primary focus is diet. With dietary changes better health is possible.
THE CANCER FIGHTING DIET
From A to Z, the foods you need
by Elaine Magee, M.P.H.,R.D.
Anthocyanidins
These potentially cancer-fighting phytochemicals are found in many red and purple fruits, including grapes and grape juice, prunes, blueberries, cranberries, strawberries and red apples.
Bread Crust
Researchers at the University of Munster in Germany have identified a possible cancer-fighting compound in bread called pronyl-lysine, which is produced during baking and is found mainly in the crust. Whole-wheat, pumpernickel and other dark-colored breads have the most pronyl-lysine.
Broccoli
It and broccoli sprouts contain the powerful phytochemical sulforaphane, believed to block tumor growth. Sulforaphane is also thought to kill bacteria responsible for ulcers and most stomach cancers.
Cabbage
It's one of the foods with the highest anticancer activity, according to a report from researchers at Andrews University in Barrien Springs, Michigan. Shredded raw cabbage is a great addition to green salads, and cooked cabbage goes well in stews and casseroles.
Dairy Products
Researchers have known for a while that the lactose (milk sugar) in dairy may increase calcium absorption, but now they believe it may also promote the growth of bacteria that reduce cancer-causing compounds. According to a new study from the University of Hawaii, women who consumed the highest amount of dairy products were 54 percent less likely to be diagnosed with ovarian cancer than women who had the least.
Ellagic acid
Cranberries, pomegranates, strawberries and raspberries contain ellagic acid, a phytochemical that may block the body's production of enzymes needed for cancer cells to multiply. Big-city dwellers might want to make a bowl of berries standard fare, because ellagic acid is thought to reduce the genetic damage caused by carcinogens found in tobacco smoke and air pollution.
Fiber
You may reduce your risk of colon cancer by eating plenty of fiber-rich fruits, vegetables, beans and whole grains. One theory: The fermentation of fiber in the colon produces a by-product with anticarcinogenic effects. Dietary fiber may also decrease the risk of breast and prostate cancer.
Folic acid
Besides helping to prevent birth defects and protecting the heart, this vitamin may also impede colorectal and other cancers, researchers believe. Spinach, beans, orange juice and strawberries are good sources.
Garlic
Studies suggest that a small amount of garlic, as little as one-third of a fresh clove a week, may offer protection against the formation of cancer causing substances, says John Milner, Ph.D., chief of the National Cancer Institutes Nutritional Science Research Group. For maximum protective effect, chop a peeled clove and let it sit for about 15 minutes before adding it to a recipe.
Ginger
Andrews University researchers named ginger as one of the foods with the highest anticancer activity. In animal studies the spice has been shown to slow tumor growth.
Honeydew melon
This light-green fruit is a refreshing source of two potential cancer-fighters: Vitamin C and folic acid. One cup of melon cubes contains 59 calories, 50 percent of the daily value for Vitamin C and 13 percent for folic acid.
Indoles
These anticancer phytochemicals are abundant in cruciferous vegetables such as broccoli, Brussels sprouts, cauliflower and cabbage. In lab and animal studies indoles appear to prevent breast cancer possibly by reducing levels of harmful estrogens.
Juice
An 8-ounce glass of 100 percent juice counts toward your daily servings of fruits and vegetables. The top nutrient choices are oranges, grapefruit, carrot and tomato juice.
Kale
Don't let a day go by without having a serving of this or another dark-green leafy vegetables such as broccoli or Brussels sprouts. They contain several important phytochemicals thought to speed up the action of enzymes that break down carcinogens.
Lignans
The richest source of these cancer-protective phytoestrogens is flaxseed, which has been shown to decrease the risk of breast cancer, according to University of Toronto researchers. Other good sources include barley, rye, wheat, oats, broccoli, carrots, spinach and legumes (including soybeans).
Mushrooms
They are the number-one source of selenium from produce. Due to some encouraging research suggesting this mineral has a cancer-protective effect, the National Cancer Institute is now studying whether selenium prevents prostate cancer.
Nuts
Walnuts and pecans are both good sources of ellagic acid.
Olives
These savory snacks (as well as olive oil) contain the phytochemical hydroxytyrosol, which acts as a potent antioxidant in our bodies.
Onions
Plants in this family (which include chives, garlic, leeks, scallions and shallots) contain the cancer-fighting phytochemicals allicin and flavonoids. Men in China have the world's lowest rate of prostate cancer, and researchers say that a diet rich in garlic, shallots and onions may be one of the reasons.
Phytic acid
This phytochemical, present in whole-wheat products, may suppress reaction in the colon that lead to tumors, Eating 100 percent whole-wheat bread is one of the easiest ways to get phytic acid. You can also bake with whole-wheat flour. Omit half the white flour and replace it with an equal volume of whole-wheat flour.
Quercetin
Abundant in onions, apples, tea and red wine, this phytochemical is believed to have strong antioxidative and anticancer properties. It is also found, in smaller amounts, in broccoli.
Red wine
It's an excellent source of resveratrol, identified by cancer researchers as one of the more promising anticancer food chemicals. High concentrations are also found in red grapes and grape juice, as well as nuts.
Soybeans
They contain phytoestrogens called isoflavones, which may reduce the risk of breast cancer by inhibiting the formation of blood vessels that assist tumor growth. In East Asian countries, where soy is a predominant part of the diet, rates of breast cancer have traditionally been low.
Tea
You may want to trade at least one of your daily cups of java for tea. Both black and green tea are good sources of polyphenols, thought to block the cell damage that can lead to cancer. Tea also contains catechins, which are a subgroup of the flavonoid family.
Tomato products
They contain the anticancer standout lycopene, a potent antioxidant that may protect against breast, colon, lung and prostate cancers. Cooked or processed tomato foods contain the most lycopene, and a little fat (such as olive oil) makes the lycopene more bioavailable.
Umbelliferous Vegetables
The term may not be familiar, but the foods found in this category (carrots, celery, dill and parsley, among others) certainly are. Andrews University researchers report that umbelliferous vegetables are among the foods with the highest anticancer activity.
Vitamin D
You can get a dose of Vitamin D, which as been linked to lower colon cancer incidence, by drinking lowfat milk and eating fatty fish. And 15 to 20 minutes of daily sunshine provides Vitamin D without significantly increasing a person's skin cancer risk, according to the American Institute for Cancer Research.
Whole Grains
Brown rice, whole wheat and other whole grains contain fiber as well as the phytochemical saponin, which may neutralize cancer-causing substances in the intestine and possibly reduce the risk of colon cancer.
X-tra hot chili peppers
Go for some pleasure along with the pain. Capsaicin, the phytochemical that's responsible for chili's "heat", may also interfere with cancer development.
Yams
They're loaded with beta-carotene (which may protect against several cancers by preventing damage from oxidation) and potentially cancer fighting folic acid and vitamin C.
Zucchini
This green squash is a great way to get your daily vegetable serving. One cup of steamed zucchini slices gives you 2 grams of fiber, 7 percent of the daily value for beta-carotene and 19 percent for folic acid, all for just 25 calories.
DEFINITIONS:
Antioxidants - Substances found in fruit, vegetables, whole grains, nuts and seeds that protect against cell damage.
Flavonoids - Pigment-producing compounds found in plants that act as antioxidants and offer a wide range of protective health benefits.
Phytochemical - A natural compound found in plant foods that works along with nutrients to protect against disease and may have anticancer properties.
Phytoestrogen - A chemical compound occurring naturally in plants that has properties similar to estrogen.
If everyone in the U.S. ate at least five servings of vegetables and fruit a day, cancer rates could fall by as much as 20 percent.
Source: American Institute for Cancer Research
--------------------------------
****AND DON'T FORGET DRINK PURE CLEAN WATER (1/2 YOUR WT. IN OUNCES RECOMMENDED DAILY, I.E. 200 LBS DRINK 100 OUNCES)
Interested in learning more about ways to prevent or even possibly reverse cancer? Please call me 704-588-7638 or email me herbsplus@mynsp.com (Karen)
posted by Karen Herrmann-DeSantis, Herb Specialist, Natural Health Educator | 3:10 PM
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