Cancer Preventing Foods: The Truth

A deeper insight into Antioxidants...

   As research digs deeper, we are discovering new facts about eating Fruits, Vegetables and also Cereal grains, and an healthy diet altogether. Fruits, Vegetables and grains may, in fact, reduce heart related diseases, high blood pressure, Diabetes, and even prevent some form of cancers (mostly of the digesting system starting from to mouth, including stomach and liver, to the prostate and rectum). However, more studies are necessary, but researchers agree that evidences suggests that phytochemicals, antioxidants, and omega-3 fatty acids (see Article on ‘Omega Fatty Acids: The Truth‘) may play a role as antioxidants and decrease the risk of developing cancer, by preventing carcinogens from forming.
​
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 tumours to grow. Research is underway to investigate the role of antioxidants in decreasing the risk of developing cancer.
   Antioxidants, also known as Phytochemicals are chemicals found in plants. The main function of Phytochemicals is to protect plants against bacteria, viruses, and fungi. By incorporating large amounts of coloured plant foods (yellow, orange, red, green fruits and vegetables…), whole grains and beans containing phytochemicals in your diet may decrease the risk of developing certain cancers. The action of phytochemicals varies by colour and type of the food.    
​   They may act as antioxidants or nutrient protectors, or prevent carcinogens (cancer causing agents) from forming.
Phytochemicals are only present in food and may not be found in supplements.The list below is a partial list of phytochemicals found in foods:

• vitamin C (ascorbic acid)

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

• 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. Good sources of beta carotene are dark green leafy and yellow-orange fruits and vegetables. In the body, beta carotene is converted to vitamin A. Eating foods rich in beta carotene is recommended to possibly decrease the risk of developing stomach, lung, prostate, breast, and head and neck cancer. However, more research is needed before a definite recommendation on beta carotene consumption can be made. Overdosing on beta carotene is not recommended. Large doses can cause the skin to turn a yellow-orange color, a condition called carotenosis. High intakes of beta carotene in supplement form may actually cause lung cancer in people at risk, such as smokers.

• 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. Good sources of vitamin E (and the amount each serving contains) include the following.
   Since some sources of vitamin E are high in fat. A synthetic form of a vitamin E is available as a supplement. Vitamin E supplementation is probably not needed for most individuals because vitamin E is a fat-soluble vitamin and is stored in our bodies. Very high doses of vitamin E can also interfere with the way other fat-soluble vitamins work. Also, large doses of vitamin E from supplements are not recommended for people taking blood thinners and some other medications, as the vitamin can interfere with the action of the medication. To make sure you are meeting your needs, eat a varied diet that includes whole-wheat breads and cereals.

• Folic Acid. Evidence now exists that suggests that folic acid is an excellent weapon in the fight against cancer. It is already known to be essential in forming new cells and tissues as well as keeping red blood cells healthy. The most common sources of folic acid are citrus fruits and dark, green leafy vegetables, especially spinach.

• Allicin: acts upon certain toxins from bacteria and viruses, and is commonly found in Garlic and Onions.

• 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, red, 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.

• Lignans 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, dried and fresh plums, raisins, eggplant, 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.

•  omega-3 fatty acids. Researchers are studying the effects omega-3 fatty acids have on delaying or reducing tumor development in breast and prostate cancer. Since our bodies cannot make omega-3 fatty acids, we must get them from food. The omega-3 fatty acids include:

• alpha-linolenic acid (ALA)
• eicosapentaenoic acid (EPA)
• docosahexaenoic acid (DHA)

Foods high in phytochemicals include the following:

• broccoli
• berries
• soy nuts
• pears
• turnips
• celery
• carrots
• spinach
• olives
• tomatoes
• lentils
• cantaloupe
• garlic
• apricots
• onions
• seeds
• soybeans
• green tea
• apples
• cabbage
• Brussels sprouts
• bok choy
• kale
• Grape Juice (and red wine)

   There is no recommended dietary allowance for omega-3 fatty acids. Eat a variety of foods, including plenty of fish and beans (seafood, especially cold-water fish like salmon, mackerel, sardines, herring, halibut, stripped bass, tuna, and lake trout (aim for three to four servings of these fish every week), flaxseed oil and beans such as kidney, great northern, navy, and soybeans), to ensure you are getting adequate amounts in your diet.
_________________________________________________________________________________________
Sources:
Yale university of Medecine, report on Nutrition and Cancer
WebMD.com