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How many times during this week, did we consider how our
food choices affect the health, function and appearance of our body? How many
times did we connect our food choices to preventing disease? Of course eating
healthy doesn't always lead to or guarantee us our health. But
does eating healthy have any negative side effects? I don't think so unless
we consider feeling better a negative! But what about the question "Do
certain foods prevent cancer?" Do certain foods prevent cancer? If you've
been reading my tips you're probably familiar with my feeding our body
series, so today's tip is about fighting disease by feeding our body with
certain foods on a regular basis. I'm also dedicating this tip to Breast Cancer,
because October is "Breast Cancer Awareness Month". But before we begin
feeding our body with a list of some recommended foods, here's what the
"American Institute of Cancer Research" has to say,
"Cancer is not a single disease, but the generic
name for more than 100 diseases, all having in common the uncontrolled
reproduction of abnormal cells. Although scientists are only now beginning to
understand the causes and growth of cancer, there exists a large and growing
body of evidence showing that the foods we choose each day play a major part in
cancer prevention".
They also have this to say,
While helping to preventing cancer and other diseases involves our making
many lifestyle choices including choosing foods because this is within our
control, there are other variables we cannot control such as genetic
predispositions and many environmental factors. However, we can make food
choices on a regular basis that scientific evidence does support through
statistically significant evidence based research (And we
definitely won't be harmed by eating our fruits and veggies, will we?). Okay then, here are just some of the most
popular, most available foods to feed our body with their disease- fighting
phytochemicals that they contain and their action in the body with some
extra mention about breast cancer (for more info on breast cancer
awareness month and breast cancer, go to http://www.nbcam.com/).
- Tomatoes, Watermelon, Red
Grapefruit. These contain Lycopene an antioxidant.
- Broccoli, Cabbage, Cauliflower, Brussels Sprouts.
These are cruciferous vegetables and they contain Indoles, Sulforaphane,
and others that trigger enzyme production to breakdown cancer cells for
excretion.
- Soybeans, Flaxseed, Unrefined High Fiber Cereals and Grains,
Legumes. These contain Phytic Acid, Isoflavones and others
that either bind to cancer cells, block estrogen activity, or suppress tumor
growth. I am recommending whole foods here, especially soy foods that evidence
suggests may offer breast cancer protection. I cannot recommend soy
supplement, since soy is a phytoestrogen, and may be harmful in some of us at
higher dosages. Try fresh flaxseed ground, and add to a high fiber cereal.
Flaxseeds not only confer antioxidant benefits, but may block our own estrogen
action in breast tissue, similar to the prescription drug tamoxifen.
- Green Tea, Wine. These contain Flavonoids
act as antioxidants. Green tea in particular has high antioxidant activity and
again may aid in estrogen excretion preventing breast cancer. I love buying
fresh green tea and using a French press to steep.
- Cherries, Cranberries, Peppermint. These contain a
group of phyto's known as the Monoterpenes trigger enzyme production
enhancing carcinogen excretion.
- Carrots, Sweet Potatoes, Cantaloupe, Apricots, Spinach,
Tomatoes. These contain the group of phyto's known as the
Carotenoids including the well known beta-carotene all act as
antioxidants.
- Garlic, Onions. These contain Allyl
sulfides trigger enzyme production to facilitate carcinogen excretion.
- Grapes (highest in skin and
seeds), Wine. These contain
Ellagic acid and Resveratrol act as antioxidants
scavenging carcinogens.
- Blueberries, Prunes, Grapes, Oats, These contain
Caffeic acid, which triggers enzyme production to facilitate carcinogen
excretion.
As we can see, most of our foods
contain more than one phyto, and scientists are discovering new one's
everyday along with their action against disease! Generally speaking, our fruits
and vegetables are low calorie and high nutrient dense choices that contain
fiber along with vitamins, minerals, trace amounts of fat and these
bioactive chemicals known collectively as phyotchemicals. According
to a summary of research data, out of 170 studies, 132 studies showed
a high positive correlation between fruit and vegetable intake and a significant
protective effect for all cancer sites (sites such as breast, lung,
colon, bladder, stomach, pancreas; Source:
Food, Nutrition, & Dietary Therapy; Krause's 10th edition. Orig. source
Block G. Patterson B, Subar A; Fruit, vegetables and cancer prevention, a review
). On a last simple note, let's not forget that regular
moderate exercise, limiting meat (particularly
charred grilled meats), and limiting alcohol consumption are
also known to reduce disease risk including breast and other
cancers.
So, the next time we're ready
for a meal or snack, let's consider how our choice will affect our body, and
choose a few more of Mother Nature's arsenal of weapons. I hope we'll now
think a little bit more about why doing so is so important for preventing
cancer along with other diseases. Click on here for a full list of vegetables
and a chart for recommended daily quantities http://www.mypyramid.gov/pyramid/vegetables.html.
We can also easily go to the listing of fruits from this site as well.
Here's to "Feeding Our
Body" for health!
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