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Protection Research on diet and cancer suggests that eating fruit, vegetables, whole grains and beans will lower your risk of developing cancer. Scientists have been studying plant foods to determine precisely how and why these foods can prevent or stop the development of tumors. No single food or food substances can protect you against cancer, but the right combination of foods -- a predominantly plant-based diet -- can. There is mounting evidence that the minerals, vitamins and phytochemicals in many plant foods interact to provide extra cancer protection. That is why scientists recommend that at least two thirds of your plate should be filled with vegetables, fruit, whole grains and beans. Here's a list of anti-cancer foods. Beans (also known as legumes) include lentils, peas and many other bean varieties. (Soybeans also fall into this category, but their anti-cancer benefits are described in the soy section.) The active ingredients in beans that seem to have a role in cancer prevention include saponins, protease inhibitors and phytic acid. These phytochemicals appear to protect cells from the type of genetic damage that can lead to cancer. Beans are also rich in fiber, and diets high in fiber have been repeatedly linked to lower risk of colorectal, pancreatic and breast cancers. In laboratory studies, saponins have shown the ability to inhibit the reproduction of cancer cells and slow the growth of tumors in several different tissues. Protease inhibitors have slowed the division of cancer cells and helped to prevent tumors from releasing substances called proteases that destroy nearby cells. Phytic acid has shown the ability to significantly slow the progression of tumors. One recent case-control study involving 3,237 men of different ethnic backgrounds found that those subjects who consumed the most beans had a 38 percent lower risk of prostate cancer than subjects who consumed the least. Berries Berries are known as good sources of vitamin C and fiber – and diets high in both of these substances have been consistently linked to lower cancer risk. But all berries, particularly strawberries and raspberries, are especially rich in a substance called ellagic acid, which has shown the ability to prevent cancers of the skin, bladder, lung, esophagus and breast in laboratory studies. This phytochemical seems to utilize several different anti-cancer methods at once: it acts as an antioxidant, it helps the body deactivate specific carcinogens, and it helps slow the reproduction of cancer cells. Strawberries also contain a wide range of other flavonoids, each of which seems to employ a similarly wide array of anti-cancer strategies. Blueberries contain a family of phenolic compounds called anthocyanosides, which seem to be among the most potent antioxidants yet discovered. Cruciferous Vegetables The cruciferous vegetables are broccoli, cauliflower, cabbage, Brussels sprouts, bok choy and kale. This family of vegetables contains many components that have been linked to lower cancer risk, including glucosinolates, crambene, indole-3-carbinol and, especially, isothiocyanates (which are derived from glucosinolates.) Several laboratory studies have suggested that cruciferous vegetables help regulate a complex system of bodily enzymes that defend against cancer. Components of these vegetables have shown the ability to stop the growth of cancer cells in various cell, tissue and animal models, including tumors of the breast, endometrium, lung, colon, liver, colon and cervix. Large human studies have associated diets high in cruciferous vegetables with lower risk for lung, stomach and colorectal cancers. The evidence from these studies, which compare the diets and disease rates of different populations, is less consistent for ovarian, endometrial and prostate cancers.Studies that track the diets of many individuals over time, however, have found that diets high in cruciferous vegetables are associated with drastically lower rates of prostate and bladder cancer. Dark Green Leafy Vegetables Spinach, kale, romaine lettuce, leaf lettuce, mustard greens, collard greens, chicory and Swiss chard are excellent sources of fiber, folate and a wide range of carotenoids such as lutein and zeaxanthin, along with saponins and flavonoids. Carotenoids seem to help prevent cancer by acting as antioxidants – that is, scouring potentially dangerous “free radicals” from the body before they can do harm. Large scale studies have consistently linked low blood levels of carotenoids (indicative of a diet low in certain vegetables and fruits) with greater risk for cancer. Carotenoids in dark green leafy vegetables can inhibit the growth of certain types of breast cancer cells, skin cancer cells, lung cancer and stomach cancer. Several studies suggest that dietary folate is associated with lower risk of both colorectal adenomas (polyps which often progress into cancers) and colorectal cancer. Two large studies have suggested an association between increased dietary folate intake and reduced breast cancer risk in women who consume alcoholic beverages. In men, results from two studies indicate that diets high in leafy green vegetables and other sources of folate may reduce the risk of lung cancer, especially in smokers. In another study, women who ate the most green leafy vegetables were found to have less than half (44%) of the risk of ovarian cancer compared with subjects who ate the least green leafy vegetables. Flaxseed Flaxseed is available as flaxseed flour, flaxseed meal (which has the texture of cornmeal), flaxseed oil and whole flaxseeds. The whole seeds cannot be digested, so they provide no nutritional or health benefits unless they are ground. Flaxseed is the best dietary source for substances called lignans. Lignans are classified as phytoestrogens (plant estrogens) because they seem to mimic the action of estrogen in the body. This behavior has been linked to reduced cancer risk. Flaxseed oil does not contain lignans (a group of phytochemicals studied for the anti-cancer abilities), but some manufacturers of flaxseed add them. Flax is also high in one kind of omega-3 fatty acid. Omega-3 fatty acids are being studied for possible health benefits such as protecting against cancer and lowering cholesterol. In several laboratory studies, flaxseed has inhibited the formation of colon, breast, skin and lung tumors. However, there is some indication that the anti- cancer effect of flaxseed varied widely depending upon the variety of flaxseed and its growing conditions. A few laboratory studies involving rats have suggested that consumption of flaxseed during pregnancy and lactation produces hormonal changes in offspring that may impact their cancer development. These findings are preliminary and warrant further study. In some short-term human studies, consumption of flaxseed has altered estrogen metabolism in ways that may indicate a protective effect against breast cancer. To date, the laboratory and clinical work on flaxseed and breast cancer has focused on estrogen-receptor negative breast cancers. The effect of flaxseed on estrogen-positive breast cancers has not been studied. Currently, the evidence associating consumption of flaxseed with protection against prostate cancer is less consistent; some human studies indicate an increased risk, some a decreased risk, and still others find no association at all. In a recent clinical study, however, consumption of a low-fat diet combined with daily flax-seed for 5 weeks inhibited various aspects of prostate cancer biology in beneficial ways for a small group of prostate cancer patients. Note: High amounts of flaxseed and flaxseed oil can reduce blood clotting and promote bleeding, and may interact with drugs that have a similar effect, such as aspirin. |
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