Thursday, 8 January 2009
Cancer busters
An easy to digest list of healthy foods compiled by Sarah Reid:
Cancer is Australia’s biggest killer, taking 39,000 lives every year. Shockingly, Cancer Council Australia estimates that one in three of these deaths are preventable, with poor diet being just one known cancer contributor we can control. Here, 15 foods thought to minimise your cancer risk.
Tomatoes
Antioxidants contained in tomatoes including vitamin C and lycopene help protect the body from cell and tissue damage caused by free radicals. Cooking tomatoes in foods such as spaghetti sauce can actually boost their ability to fight some cancers.
Carrots
According to the Australian Journal of Nutrition & Dietetics, consuming carotenoids (an antioxidant that gives carrots their orangey hue) can help reduce the ultraviolet rays absorbed by the skin, staving off skin cancer.
Cruciferous vegetables
Broccoli, cauliflower, cabbage and Brussels sprouts are known as cruciferous vegetables, which are rich in cancer-fighting phytochemicals, such as sulforaphane.
Avocados
In 2007, researchers from Sydney’s Garvan Institute discovered that persin, a compound found in the leaves and fruit of the avocado tree, can kill breast cancer cells. This stone fruit is also one of the richest sources of glutathione, a powerful antioxidant shown to block thirty different cancer-causing carcinogens.
Olive oil
This monounsaturated ‘healthy’ fat is high in phytochemical antioxidants and vitamin E. In 2005, researchers from the US’s Northwestern University found that oleic acid, a fatty acid found in olive oil, may decrease your breast cancer risk.
Garlic
This member of the onion family is a therapeutic powerhouse known to boost immunity, lower cholesterol and offer protection against cancer development and progression.
Oranges
Rich in vitamin C and bioflavonoids, oranges are thought to be able to improve the blood lipid (fats) profile, reduce oxidative stress, and improve blood levels of HDL cholesterol. You can reap the benefits from orange juice, too. Like lemons, oranges also contain Iimonene, which stimulates cancer-killing immune cells.
Leafy green vegetables
Antioxidant-rich spinach and other leafy greens help to strengthen cells. They’re also rich in carotenoids and folic acid, which are known to combat some cancers.
Berries and grapes
Strawberries, raspberries, blackberries, cranberries, and red and purple grapes contain high amounts of ellagic acid, a plant nutrient with protective effects against oesophageal and colon cancer in animals. Berries are also rich in powerful antioxidant flavonoids.
Tea
Many studies have linked tea intake with a reduced risk of cancer. Cancer Council NSW supports people drinking green, black or oolong tea, which contain antioxidant polyphenols called catechins are known to halt tumour cells and protect healthy cells from damage.
High fibre foods
Foods high in fibre such as grains, apples, and whole wheat are thought help protect against cancer of the colon.
Mushrooms
Shiitake, maitake, reishi, Agaricus blazei Murill, and Coriolus Versicolor mushrooms all contain powerful immunity-building compounds, and a protein called lectin, which prevents cancerous cells from multiplying. Extracts from mushrooms have been successfully tested in Japan as an adjunct to chemotherapy.
Beans, nuts and cereals
Scientists at University College London say a compound contained in beans, nuts and cereals can inhibit the growth of tumors. The compound, called inositol pentakisphosphate, is also found in lentils and peas.
Chilies and jalapenos
In 2006, researchers from the Samuel Oschin Comprehensive Cancer Institute at Los Angeles’ Cedars-Sinai Medical Center found that capsaicin, a chemical that turns up the heat in chillies, drives prostate cancer cells to kill themselves.
Red wine
While excessive consumption is detrimental to your health, a glass a day can actually help stave off cancer, according to researchers at the University of North Carolina's medical school in Chapel Hill, who say that the compound resveratrol, found in grape skins, inhibits cell proliferation. A 2008 study published in Cancer Epidemiology, Biomarkers and Prevention also found that an antioxidant component in red wine may be protect against lung cancer, particularly among smokers.
Rosemary
In 2008, a science professor at Kansas State University advised that applying rosemary seasoning to hamburgers can break up the potentially cancer-causing compounds formed when the meat is cooked. Rosemary contains phenolic compounds including rosmarinic acid, carnosol and carnosic acid block the carcinogenic compounds before they can form during heating.
Seaweed
In 2006, New Scientist reported that a seaweed extract called carrageenan strongly inhibits human papillomavirus – known to cause cervical cancer – from entering human cells. Seaweed also contains, protein, vitamin B12, fiber, and chlorophyll, as well as chlorophylones – important fatty acids that may help in the fight against breast cancer. Many sea vegetables also have high concentrations of the minerals potassium, calcium, magnesium, iron, and iodine.
Sweet potato
Packed with antioxidants, dietary fiber, vitamin B6, potassium and iron, the humble sweet potato is actually the most nutritious of all vegetables, according to the Centre for Science in the Public Interest in the US. As well can helping to fight cancer, antioxidants are essential for good brain functioning and in delaying the effects of aging on the brain.
Soy products
Scientists believe that several active ingredients in soy products such as tofu (such as isoflavones, saponins, phenolic acids, phytic acid, phytosterols) may have anti-cancer effects. However, over-indulging is thought to cause hormone imbalances that can stimulate cancer growth, so eat in moderation.
Flaxseed
Flax is the richest plant source of one kind of omega-3 fatty acid, alphalinolenic acid. In several studies, this fat has shown promising health benefits, including offering protection from heart disease and some cancers.
Posted by at 1:03 AM in Regain Health Goal
