Nutrition News
By Janet Little CN
Henry’s Farmers Market Nutritionist
While there are many steps to detecting cancer early, there are just as many ways to decrease your chances of cancer striking – through the foods you eat and the nutrients you obtain. According to the American Institute for Cancer Research and the World Cancer Research Fund, it is estimated that 30 to 40 percent of all cancers that occur in the U.S. each year can be prevented by lifestyle and dietary measures alone.
When it comes to nutrition and cancer, many dietary factors can affect cancer risk: types of foods, portion sizes, food variety and caloric balance. Cancer risk can be reduced by an overall dietary pattern that includes a high proportion of plant foods and limited amounts of meat, dairy and other high-fat foods.
So where should you start? Begin in your kitchen. Is the fridge stocked with lots of fruits and vegetables, fish and other sources of good proteins and healthy fats? Are the pantry shelves filled with dried grains, beans, legumes and lentils? If not, start shopping! Here are some essential tips and sources of nutrients to get you on a cancer-free path.
Fat:
It is important to know that certain types of fats, such as saturated fats, boost hormones which in turn promote cancer. However, not all fats are bad. Good fats, such as omega-3 (alpha-linolenic acid, EPA and DHA), have been shown in animal studies to protect against cancer. One of the best sources of omega-3 fat are lignans, which can be found in flax seed. Lignans reduce the tumor growth rate and reduce metastasis by 45 percent according to a 2002 study by Lilian Thompson's research group at the University of Toronto. Studies also show that diets low in fat and made up of good fats tend to reduce the amount of circulating estrogens and testosterone in the blood stream. Low-fat diets have even been shown to drop estrogen levels in the blood stream by 15 to 50 percent in a matter of weeks.
**Flax seed is a more potent source of the cancer-protecting nutrient -- phytoestrogen than soy products.**
A pilot study was reported in Urology (2001) where researchers from Duke University Medical Center in North Carolina worked with a group of 25 men who were scheduled for prostatectomy surgery. The men were instructed to eat a low-fat diet and to supplement their diet with 30 grams of ground flax seed per day. During the follow-up of an average of 34 days, there were significant changes in serum cholesterol, total testosterone and the free androgen index. The conclusion of the study suggests that a flax seed-supplemented, fat-restricted diet helps to reduce cancer cell proliferation by affecting prostate cancer biology and associated biomarkers.
Replacing Bad Fats with Good Fats:
- Add monounsaturated fats, such as olive oils, nuts, fish and fish oils and flax.
- Sprinkle ground flax seeds on salads and cereals, which will help reduce bad hormones in the diet and balance overall estrogen and testosterone levels.
- Include omega-3 fats found in nuts, seeds, oils and cold-water fish, in your diet. Occurrences of breast and other cancers have been shown to coincide with low levels of omega-3 in the blood or tissues.
Fiber-rich foods:
If it comes from the ground, it has fiber in it. Think of fiber as the “garbage man” for circulation hormones – fiber picks up hormones and takes them out. The most fiber-rich foods are beans and vegetables, followed by fruits and whole grains. Specific fiber comes in two sources: "soluble" (like oat bran) and "insoluble" (like wheat bran and cellulose).
***Cereals advertise fiber, but the best source is actually found in beans and veggies.***
Suggested servings
- Vegetables: 4 or more per day
- Legumes (beans, peas, lentils): 2 or more per day
- Fruits: 2 or more per day
Slowly increase your fiber intake to 35 to 40 grams of fiber per day.
Vegetables and fruits:
Your mom was on to something when she forced you to eat your vegetables. Studies suggest that consuming vegetables and fruits, which are rich sources of antioxidants, may help lower your risk for some types of cancer. Antioxidants include vitamin C, vitamin E, carotenoids and many other phytochemicals (chemicals from plants). These so-called “antioxidant nutrients” protect our cells against cancer.
Cantaloupe (1 cup) 3 mg
Carrot ( 1 large) 16 mg
Yam (1 cup) 26 mg
Pumpkin (1 cup) 32 mg
Antioxidant Nutrients
Beta Carotene
Beta carotene enters the cell membrane, which surrounds each of your cells, and protects the cell from certain types of cancers.
Vitamin C
Vitamin C works by patrolling the watery areas of the body, including the bloodstream and cytoplasm to reduce the risk of cancer.
Red bell pepper (1 cup, raw) 175 mg
Broccoli (1 cup) 82 mg
Guava (1 cup) 303 mg
Lycopene
Several studies have reported that consuming tomato products – the source of lycopene –
reduces the risk of some cancers.
Tomato (1 medium, raw) 4 mg
Tomato juice (1 cup) 25 mg
Watermelon ( 1 slice) 15 mg
Tomato-based spaghetti sauce (1 cup) 56 mg
Cruciferous Vegetables
Cruciferous vegetables can affect the hormones that influence progression of certain types of cancers. The best evidence suggests that consuming a wide variety of vegetables, including cruciferous and other vegetables, reduces cancer risk.
Arugula
Beet greens
Bok choy
Broccoli
Brussels sprouts
Cabbage
Cauliflower
Collard Greens
Horseradish
Kale
Kohlrabi
Mustard Greens
Radishes
Rutabaga
Swiss chard
Turnips
Turnips greens
Watercress
Eat 5 or more servings of an assortment of colorful vegetables and fruits each day.
Vitamin D:
** Rule of thumb: Vitamin D decreases your risk of cancer.**
According to researchers from Creighton University School of Medicine, there is a growing body of evidence from randomized, placebo-controlled studies that vitamin D may play an important role in the prevention of cancer, including cancers of the colon, prostate and breast. Vitamin D is obtained through skin exposure to ultraviolet (UV) radiation and through diet, particularly products fortified with vitamin D, such as milk, cereals and vitamin supplements. But many Americans do not consume sufficient amounts of vitamin D. New research suggests that the current recommended daily allowance of vitamin D (200 to 600 IU per day) may not be enough. The best levels of intake may fall between 600 and 2000 IU, depending on age and other factors.
Consider taking a vitamin D supplement with a well-balanced diet, and limit sun exposure to small amounts.
Red and processed meats:
Be careful of the amount of red meats you consume, especially if they look a little too red. As reported by the American Institute for Cancer Research and the World Cancer Research Fund, there is convincing evidence linking consumption of red and processed meat to elevated cancer risk. Every 48 grams of these processed products consumed per day bumps up the risk of colorectal cancer by 21 percent.
Some researchers suggest the connection may be due to nitrites, which are added to many luncheon meats, hams and hot dogs to maintain color and to prevent contamination with bacteria. Also, the production of processed meats involves smoke and/or salt, both of which increase the products’ exposure to potential cancer-causing agents.
Reduce your consumption of red meat to 3 ounces a day and avoid processed meats as much as possible.
Soy products:
Soy can be good for you, but be careful how much you intake depending on your potential cancer risk. Soy contains isoflavones, several phytochemicals and plant-based estrogen, which have been linked to decreased risk of hormone-dependent cancers such as breast or endometrial cancer.
However, high doses of soy could actually elevate cancer risk for women at-risk for estrogen-responsive cancers, such as breast cancer. Women at-risk or who have breast cancer should consume only moderate amounts of soy foods as part of a healthy, plant-based diet. They should not ingest high levels of soy in their diet or take concentrated sources of soy, such as soy-containing pills, powders or supplements containing high amounts of isoflavones.
Consume modest amounts of soy foods as part of a healthy plant-based diet, either within your diet or as supplements.
Cancer-free Diet:
Now, is the time to give that kitchen a colorful makeover with foods that fight cancer. Here are simple ways to make use of your newly stocked fridge and pantry:
Breakfast
- Start the day with a pink grapefruit (rich in vitamin C and lycopene)
- Grab a glass of tomato juice
- Stir up a bowl of old fashion oatmeal
- Add fruit to your cereal
Mid-morning snack
- Dip some veggies, such as sliced cucumbers, carrots and tomatoes in hummus
Lunch
- Add beans to your salad and/or try a variety of bean soups
- Kick up the nutritional value of your salad by adding watercress, kale, cabbage, broccoli, cauliflower and colorful bell peppers.
- Munch on some whole grain breads
- Enjoy a bowl of mixed fruits
Mid-afternoon snack
- Eat spoonfuls of plain yogurt topped with fruit
- Dip some baked chips in bean dip
Dinner
- Whip up delicious stir-fry with lots of vegetables and a little tofu
- Switch out white potatoes for roasted yams, turnips, rutabagas or parsnips
- Sprinkle in some fresh garlic to your meal
- Include a green salad mixed with spinach, arugula, baby greens and red or green leaf lettuce with your dinner
- Replace red meat with a dish full of vegetables, such as lasagna, fajitas or a casserole
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