Cancer Prevention: Eat to Defeat!

Most of us have the general understanding that some foods are "good" for us and others are "bad". Food, and our relationship with it, has become part of the daily dialogue at work, school, and even on the nightly news. Recent reports say that 1 in 3 adults are considered obese and our kids are following our example and becoming obese themselves.

But even after reading the statistics, it's still difficult for most of us to include enough fruits, vegetables and whole grains in our diets to meet the recommended daily intake and to reduce fats, sugars and empty calories in our meals. You already know that dietary changes can change your body shape and make you "healthier", but would it make a difference in your eating habits to know that some foods may actually help prevent cancer?
 

We mentioned in this month's first blog post that many cancers include "obesity" in their list of risk factors. From the Centers for Disease Control: 

"Research has shown that being overweight or obese substantially raises a person's risk of getting endometrial (uterine), breast, prostate, and colorectal cancers. Overweight is defined as a body mass index (BMI) of 25 to 29, and obesity is defined as a BMI of 30 or higher."

In addition to reducing the risk of obesity, some foods have been found to be beneficial because of health benefits they provide in and of themselves. Antioxidants and phytochemicals in particular have been getting a lot of attention as possible G.I. Joe soldiers in the battle against many diseases, cancer included. There are, in fact, seven "Super Foods" that are recommended for inclusion in any diet being consumed with cancer-prevention in mind. Here's the list, condensed from WebMD:

GARLIC

The same sulfur compounds causing garlic's distinctive odor may also stop cancer-causing substances from forming in your body, speed DNA repair, and kill cancer cells. It also battles bacteria, including H. pylori (connected to some ulcers and stomach cancer), and it reduces the risk of colon cancer. To get the most benefit, peel and chop the cloves and let them sit 15 to 20 minutes before cooking to activate enzymes and release the sulfur-containing compounds that have the most protective effect. Experts say that using garlic supplements does not show the same benefits that the whole cloves do.

BROCCOLI

Many cruciferous vegetables such as cabbage, kale, and cauliflower contain phytochemicals called glucosinolates, which produce protective enzymes that are released when you chew the raw veggie, rupturing the cell walls. Your body also produces those enzymes in the intestines, and they are activated when the raw (or gently cooked) veggies are digested. 

Broccoli and its cousins are most protective against cancers of the mouth, esophagus, and stomach, but research is also being conducted on sulforaphane, another chemical found in cruciferous vegetables that might reduce cancer risk by detoxifying harmful substances (such as smoke and other environmental pollutants) in the body and act as an antimicrobial agent by attacking the bacterium H. pylori.

TOMATOES

The red coloring that makes it easy to spot a ripe specimen also makes them a potential weapon against prostate cancer. That red hue comes from a phytochemical called lycopene, a powerful antioxidant, which is most concentrated in tomatoes. Several ongoing studies suggest that a lycopene-rich diet is connected to a reduced risk of prostate cancer. In laboratory tests, lycopene has stopped other types of cancer cells from growing, including breast, lung, and endometrial (the lining of the uterus). Researchers speculate that lycopene protects cells from damage that could lead to cancer by boosting the immune system and interfering with abnormal cell growth. 

To get the most benefit, eat cooked or processed tomatoes, including tomato juice and pizza sauce. Processing makes the cancer-fighting compounds more available to your body because heat breaks down the plant's cell walls. If you just aren't a fan of tomatoes, you can get a reduced amount of its benefits from lycopene in watermelon, pink grapefruit, or red bell peppers.

STRAWBERRIES

Berries of all kinds have been getting a lot of attention lately. Research points to possible protection against heart disease and memory decline as well as cancer. In a recent study, berry extracts slowed the growth of cancer cells; specifically, strawberry and black raspberry extracts had the greatest impact on colon cancer cells. Strawberries are rich in antioxidants such as vitamin C and ellagic acid. 

 

In laboratory tests, ellagic acid seems to have anticancer properties that rev up enzymes, which destroy cancer-causing substances and slow the growth of tumors. They also contain flavonoids, which suppress an enzyme that damages DNA and has been linked to lung cancer. Other types of berries, all rich in flavonoids, that are worth adding to your grocery basket include raspberries, blackberries, blueberries, and cranberries. Blueberries are packed with anthocyanins, which reduce inflammation and are one of the most powerful antioxidants. Some consider berries and cruciferous vegetables the most powerful protective foods available to consumers.

CARROTS

One of the easiest vegetables eat, carrots are packed with disease-fighting nutrients. They contain beta-carotene, an antioxidant scientists believe may protect cell membranes from toxin damage and slow the growth of cancer cells. Carrots also deliver other vitamins and phytochemicals that might guard against cancers of the mouth, esophagus, and stomach. Some studies suggest carrots protect against cervical cancer, perhaps because they supply antioxidants that could battle HPV (human papilloma virus), the major cause of cervical cancer. Plus, carrots contain falcarinol, a natural pesticide, which has been found to reduce the risk of developing cancerous tumors in lab tests. 

 

Unlike some foods that lose their potency when cooked, carrots (and tomatoes, spinach, mushrooms, asparagus, cabbage, and peppers) experience an increase in their antioxidant levels when exposed to heat.

SPINACH

Maybe you've heard that lutein, an antioxidant, is good for your eyes. Early results of research shows it might also play a role in guarding against cancer. Spinach is rich in lutein and zeaxanthin, carotenoids that remove unstable molecules called free radicals from your body before they damage it. They're found in spinach and other dark green leafy vegetables, and some studies show they could protect against cancer of the mouth, esophagus, and stomach. 

An NIH/AARP study of more than 490,000 people found that those who ate more spinach were less likely to develop esophageal cancer. Some studies suggest the carotenoids in spinach and other foods reduce the risk of ovarian, endometrial, lung, and colorectal cancer, too. Throw in folate and fiber, which researchers think might trim the risk of certain cancers, and you've got nutritional powerhouse in every dark green leaf. Folate helps your body produce new cells and repair DNA, and is especially important for women of childbearing age because it can prevent neural tube defects in a developing fetus. 

You'll get the most lutein from raw or lightly cooked spinach. Enjoy it in a salad, steamed, or sautéed with garlic and olive oil, or stirred into soups. For a change (but reduced benefit), substitute kale, collard greens, Swiss chard, or romaine lettuce.

WHOLE GRAINS

You may have noticed that a lot of foods - even sugary kids' cereals and frozen pizzas - are adding whole-grain components to their ingredients. It's a result of revised federal nutrition guidelines that recommend half of all the grains you eat -- rice, cereal, and even chips -- should be whole grains, not processed. Whole grains deliver plenty of fiber, which has been suspected to reduce the risk of colon cancer. 

Experts are not yet sure how the fiber/cancer connection works, but whole grains also contain other substances that might battle cancer, including lignans, which act as antioxidants, and saponins, which could keep cancer cells from multiplying. Look for bread labeled "100% whole wheat" rather than simply "wheat bread," which likely contains refined grains. For even more lignans, choose a whole wheat bread sprinkled with flax or sesame seeds.

So, now you know WHAT to eat, but do you know how much of these foods makes up a serving? Here's an article that can help. Habits can be tough to break, and family-members' preferences can also present a challenge when trying to add some Super Foods to your diet. Use these tips to make changes to your family's meals in small steps. Remember, small steps may be necessary at first, but they still start you off in the right direction.