CANCER PREVENTING FOODS
from American Institute of Cancer Research
Following is a brief review of some of the most potent cancer preventing foods and their benefits.
Legumes (lentils, beans, peas)
Phytic acid (IP6)
Antioxidant – protect cells from DNA damage
Deprives cancer cells of substances (esp iron) that are needed for reproduction
Fiber
Berries (strawberries, raspberries, blueberries)
Ellagic acid
Antioxidant – protect cells from DNA damage
Inhibits the DNA binding of certain carcinogens
Vitamin C
Cruciferous Vegetables (broccoli, cauliflower, cabbage, brussels sprouts)
Indole-3-carbinol
Alters estrogen metabolism
Stops growth and proliferation of cancer cells
Isothiocyanates
Inhibits carcinogenesis and tumorigenesis through liver pathways
Causes apoptosis (cell death) of cancer cells
Green Leafy Vegetables (spinach, kale, Swiss chard, mustard greens, collard greens)
Folate
Important role in DNA replication and repair
Prevention of tumor development
Flaxseed
Lignans
Phytoestrogens: plant-based substances with weak estrogenic activity
Attach to estrogen receptors and reduce harmful effects of estrogen in breast, uterine, ovarian, and prostate tissue
Provides extra estrogen activity in bones to encourage density and strength
Green Tea
Polyphenols and Catechins
Antioxidants
Inhibit tumor cell replication and new blood supply to tumor
Help with detoxification of harmful substances
Soy (tofu, tempeh, soymilk, soynuts)
Isoflavones
Natural plant hormones – similar action as lignans
Antioxidant
THINGS TO AVOID OR LIMIT
Cured and smoked meats (nitrites)
Higher risk and incidence of esophageal and gastric cancer
High fat diet, especially saturated fats
Choose avocado, olive oil, coconut oil
Limit animal fat
Large amounts of red meat
Excessive alcohol consumption
Cigarettes
WEIGHT MANAGEMENT AND EXERCISE
Healthy BMI and body fat percentage
<18.5 underweight
18.5 to 24.9 healthy
25.0 to 29.9 overweight
>30.0 obese
Daily exercise
High BMI correlated with increased risk of breast, endometrial, esophageal, kidney, and colon cancer