Food that decrease the risk of cancer
Green Tea:
• Rich in polyphenols, including catechins (esp epigallocatechin gallate-3 or EGCG) which reduce the growth of new vessels needed for tumor growth and metastases.
• Powerful antioxidant and detoxifier; activates enzymes in liver to eliminate toxins from the body.
• Japanese green tea; sencha, gyyokuro, matcha are richest in EGCG than other Chinese green teas.
• In laboratory studies, green tea has been shown to slow or completely prevent cancer development in colon, liver, breast and prostate cells.
• Other studies involving green tea have shown similar protective effects in tissues of the lung, skin and digestive tract.
• Must be steeped for at least 5 minutes, ideally ten minutes to release its catechins.
• Recommended consumption; Drink 2-3 cups a day. Do not store after steeping, it loses its beneficial poluphenols after 1-2 hours.
Olives & Olive Oil:
• Are ideal health foods that contain high concentrations of phenolic antioxidants.
• Olive oil should be organic, cold-pressed, extra-virgin oil; this product will have higher concentrations of bio-active components versus refined olive oil.
• Recommended consumption; ½ - 1 tablespoon of olive oil daily; in salad dressings or lightly cooked vegetables and as an accompaniment to rice and quinoa.
Turmeric:
• Powerful natural anti-inflammatory.
• Helps stimulate apoptosis in cancer cells and inhibit angiogenesis.
• Enhances effectiveness of chemotherapy and reduces tumor growth.
Ginger :
• A powerful anti-inflammatory and anti-oxidant which has protective effects; more effective than vitamin E.
• Helps reduce creation of new blood vessels for tumors.
• Relieves nausea from chemotherapy or radiotherapy.
• Grate or slice a small piece of ginger and steep in boiling water for fifteen minutes; can be drunk hot or cold.
Garlic, Onions, Leaks, Shallots, Chives :
• These allium vegetables contain many substances now being studied for their anti-cancer effects, such as quercetin, allixin and a large group of organosulfur compounds that includes allicin, alliin and allyl sulfides.
• These sulfur compounds promote apoptosis (cell death) in leukemia, colon, breast, lung, and prostate cancers.
• In animal studies, components in Allium vegetables have slowed the development of cancer in several stages and at various body sites: stomach, breast, esophagus, colon and lung.
• These herbs help regulate blood sugar levels, which in turn reduces insulin secretion and IGF, and thus the growth of cancer cells.
• Active molecules of garlic are released when a garlic clove is crushed and are much more easily assimilated if there are dissolved in a little (olive) oil.
Cruciferous Vegetables
Brussels sprouts, bok choy, Chinese cabbage, broccoli, cauliflower, etc… Nearly all are excellent or good sources of vitamin C and some are good sources of manganese. All contain sulforaphane and indole-3-carbinols (I3Cs) which are powerful anti-cancer molecules.
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. Dark greens are high in vitamin K.
• According to AICR's second expert report, Food, Nutrition, Physical Activity, and the Prevention of Cancer: A Global Perspective, foods containing carotenoids probably protect against cancers of the mouth, pharynx and larynx.
• Researchers believe that carotenoids seem to prevent cancer by acting as antioxidants – that is, scouring potentially dangerous “free radicals” from the body before they can do harm. Some laboratory research has found that the 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.
• The Second Expert Report also noted probable evidence that foods containing folate decrease risk of pancreatic cancer and that foods containing dietary fiber probably reduce one’s chances of developing colorectal cancer.
Mushrooms:
• Shiitake, maitake, enokidake, cremini, portobello, oyster and thistle oyster mushrooms - all contain polysaccharides and lentinan; a beta-glucan - an anti-tumor polysaccharide (D-glucose monomers linked by β-glycosidic bonds) from the shiitake (Lentinula edodes) mushroom.
• Often used in Japan as a complement to chemotherapy.
• Use in soups, vegetables, oven grilled or stir fry.
Herbs and Spices:
• Cooking with herbs such as rosemary, thyme, oregano, basil and mint are very rich in essential oils of the terpene family
• These herbs promote apoptosis in cancer cells and reduce their spread by blocking the enzymes needed to invade neighboring
tissues.
• Carnosol in rosemary is also a powerful anti-oxidant and anti-inflammatory.
• Parsley and celery contains apigenin which is an anti-inflammatory that promotes apoptosis and blocks angiogenesis.
Seaweed:
• Contain molecules that slow cancer growth, especially that of breast, prostate, skin, and colon cancer.
• Fucoidan, found in kombu and wakame seaweed, helps provoke cell death by apoptosis and stimulate immune cells, including NK cells.
• Fucoxanthin, a carotenoid, is in certain varieties of seaweed that makes them brown and is more effective than its cousin lycopene in its capacity to inhibit cell growth in prostate cancer.
• The principal edible seaweeds are nori, kombu, wakame, arame, and dulse.
• Kombi is reputed to shorten the cooking time for legumes and to make them more digestible.
Berries:
• Strawberries, raspberries, blueberries, blackberries, and cranberries contain ellagic acid and a large number of polyphenols
• They stimulate mechanisms of elimination of carcinogenic substances and inhibit angiogenesis.
• Anthocyanidins and proanthocyanidins also promote apoptosis in cancer cells
• In winter, frozen berries can replace fresh ones.
Plums, Peaches, and Nectarines:
• Stone fruit contain as many anti-cancer agents as berries, especially plums.
• A study at the University of Texas observed that plum extracts had a powerful effect against the growth of breast cancer.
Citrus Fruit:
• Contain anti-inflammatory flavonoids.
• Stimulate detoxification of carcinogenics by the liver.
• Tangeritin and nobiletin, flavonoids in the skin of tangerines penetrate brain cancer cells and facilitate their death by apoptosis.
• Grated citrus fruit skins (organic only!) can be sprinkled over sald dressings or breakfast cereals.
• Skins can also be steeped in tea or hot water.
Pomegranate Juice:
• Contain anti-inflammatory and anti-oxidant properties.
• Has capacity to substantially reduce the development of prostate cancer, even in its most aggressive form.
