Eating for Cancer Prevention
Cancer is a diagnosis that many fear. It is a mysterious disease in so many ways; the causes and cures uncertain. Still there are some things that we do know. For example, the National Cancer Institute (a division of the U.S. Institutes of Health) estimates that approximately one-third of all cancer deaths may be related to diet. The same may be said for other chronic diseases including heart disease, diabetes, and high blood pressure. By developing healthy lifestyle choices at an early age we may be able to save lives and improve our own quality of life.
It may be obvious and sound easy, but to spell it out in plain terms, a healthy lifestyle means daily exercise (cardiovascular, strength, and flexibility), a lowfat diet that includes abundant fruit and vegetables, a positive attitude, and stress management. Other aspects include no tobacco or illicit drug use, limiting artificial sweeteners and colorings, and limiting exposure to toxic environmental chemicals. Since this article is focusing on the dietary aspect of a healthy lifestyle let’s get down to specifics.
The Standard American Diet (SAD) is the antithesis of an anti-cancer diet. The SAD diet typically includes high fat red meat as a staple, fast food, fried food, processed food, soda, and excessive sugar. An anticancer diet includes foods rich in phytochemicals and antioxidants that may neutralize or prevent damage caused by free radicals. Here is a list of some of the foods to include in your healthy lifestyle/anticancer diet:
Whey protein: Whey protein is one of the best ways to boost your body’s production of glutathione. Glutathione is an antioxidant required for a healthy immune system. It’s one of the most powerful antioxidants the body produces. It is manufactured by your cells and your body relies on certain raw materials, like amino acids, to make glutathione. Scientists have studied the effect of whey protein concentrate on preventing or treating wasting disease, immune dysfunction, and cancer.
Broccoli, cabbage, cauliflower, kale, Brussels sprouts (the crucifer vegetable family): These vegetables contain powerful antioxidants and specifically a chemical called indole-3-carbinol that has been shown to exhibit anticancer activity. They also contain lutein and zeaxanthin, also potent antioxidants (found in spinach and corn as well).
Avocados: Avocados contain glutathione (see whey protein). They also provide potassium and beta-carotene, which have a positive effect in the body.
Garlic and Ginger: Both medicinal plants (bulb and root) have immune-enhancing properties that continue to be studied for their effect on cancer causing agents.
Nuts and seeds (raw): We’re not referring to your typical cocktail nuts here, which can contain added unhealthy oils and excessive salt. We’re talking about raw almonds, walnuts, Brazil nuts, pecans, pumpkin seeds, pine nuts, macadamia nuts, etc. Nuts contain healthy essential oils as well as minerals like selenium and antioxidants like quercetin that offer immune support.
Certain Mushrooms: -Including shiitake, maitake, reishi have anticancer and immune building properties. Other medicinal mushrooms include Coriolus versicolor, Agaricus blazei include similar polysaccarides that help build immunity ad stimulate the production of interferon (assists the immune system) in the body.
Grapes (and red wine and grape juice), Cranberries, Blueberries, bilberries: Contain resveratrol and ellagic acid, both of which may help slow the growth of tumors as well as suppress enzymes that can cause the growth of cancer cells. Raspberries and strawberries also contain ellagic acid as well as antioxidants called anthocyanins that may protect against cancer.
Citrus fruits including oranges, limes and lemons: Contain substances that stimulate lymphocyte activity that helps to destroy cancer-causing substances.
Vitamin C rich fruits and vegetables (including papayas, mango, oranges, kiwi, grapefruit): Vitamin C functions as an antioxidant and potentially inhibit the growth of some tumors.
Green and black tea: Contain polyphenols (catechins), which have been shown in many studies to help prevent the division and multiplication of cancer cells.
Olive oil: Also contains polyphenols that may protect against certain types of cancer.
Sweet potatoes: Contain carotenoids, which have many anticancer properties.
Tomatoes, ketchup and tomato paste: Contain lycopene, a potent antioxidant that may help prevent prostate cancer and some other forms of cancer.
Kitchen herbs including Tumeric (curcuma longa), Rosemary, Thyme, and Oregano: Contain either anti-inflammatory or immune-stimulating (or both) properties. The volatile oils from these common household spices can have anticancer/protective effects in the body.
Apples and Carrots (raw): Make the perfect on the go snacks. Carrots contain beta-carotene and other carotenoids, which may help prevent certain cancers. Apples contain quercetin and other antioxidants that may also offer cancer prevention.
While this list is by no means exhaustive, you can see that you can take charge of your health beginning with stocking your kitchen with the above fruits, vegetables, nuts, seeds, and spices. Giving yourself five extra minutes a day to prepare healthy snacks when you know you’ll be “on the go” may add years to your life.
January 18, 2011
by Optimum WellnessComments
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