Food to Fight Cancer

Cancer - a very scary thought for any of us.  Fortunately, over the years researchers have made great strides in both prevention and treatement of many types of cancer.  Hopefully one day we will have a cure for all types of cancer, but until then the very best that we can do is attempt to prevent it.  Unfortunately, there is no single food that can prevent or reduce your risk of cancer, but the right combination of foods is likely to make a difference.  The most important goal is to find a balance at mealtime of at least 2/3 plant-based foods and no more than 1/3 animal protein.  This is called the "New American Plate" and is an important cancer fighting tool, according to the American Institute for Cancer Research.  Here are some additional tips to fight cancer:

Fight Cancer with Color
Fruits and vegetables are rich in cancer-fighting nutrients, and the more color, the more nutrients they contain.  They also help you reduce your risk by helping you reach and maintain a healthy body weight.  Carrying extra pounds increases your risk for multiple cancers, including colon, esophagus, and kidney cancers.  Try to eat at least 5 servings a day, prepared in a healthy way.  The simpler the preparation the better to preserve as much of the nutritive value as possible.

Cancer-Fighting Breakfast
Folate is an important B vitamin that may help protect you against cancers of the colon, rectum, and breast.  It is important to stock up at breakfast because this is where you find it in abundance.  Fortified breakfast cereals and whole wheat products are good sources, as well as oranges, orange juice, melons and strawberries.  Other good sources of folate are asparagus and eggs.  You can find it in chicken liver, beans, sunflower seeds and leafy green vegetables like spinach and romaine lettuce.  According to ACS, the best way to get folate is not from a pill, but by eating enough fruits, vegetables, and enriched grain products.

Pass Up the Deli Counter
The occasional Reuben sandwich or hot dog as the ball park is probably not going to hurt you.  But limiting your consumption of processed meats like bologna, hame, and hot dogs may help lower your risk of colorectal and stomach cancers.  Also, eating meats that have been preserved by smoking or with salt raises your exposure to agents that can potentially cause cancer.

Cancer-Fighting Tomatoes

Whether it is the lycopene - the pigment that gives tomoatoes their red color - or something else is not clear.  But some studies have linked eating tomatoes to reduced risk of several types of cancers, including prostate cancer.  Studies also suggest that processed tomato products such as juice, sauce, or paste increase the cancer-fighting potential.  So now besides helping you quickly get dinner together, you have another reason to keep canned tomatoes in your pantry.

Tea's Anticancer Potential
Although the evidence is still spotty, tea, especially grean tea, may be a strong cancer fighter.  In labratory studies, green tea has slowed or prevented the development of cancer in colon, liver, breast, and prostate cells.  It aslo had a similar effect on lung tissue and skin.  And in some longer term studies, tea was associated with lower risks of bladder, stomach, and pancreatic cancers.

Grapes and Cancer
Grapes and grape juice, especially purple and red grapes, contain resveratrol.  It has strong antioxidant and anti-inflammatory properties.  In labratory studies, it has prevented the kind of damage that can trigger the cancer process in cells.  There is not enough evidence to say that eating grapes or drinking grape juice or wine can prevent or treat cancer.

Limit Alcohol to Lower Cancer Risk
Cancers of the mouth, throat, larynx, esophagus, liver, and breast are all linked with drinking alcohol.  Alcohol may also raise the risk for cancer of the colon and rectum.  The American Cancer Society says that even the suggested daily limits of 2 drinks for men and 1 for woment elevate the risk.  Women at higher risk for breast cancer may want to talk with a doctor about what amount of alcohol, if any, is safe based on their personal risk factors.

Water and Other Fluids Can Protect

Water not only quenches your thirst, but it may protect you against bladder cancer.  The lower risk comes from water diluting concentrations of potential cancer-causing agents in the bladder.  Also, drinking more fluids causes you to urinate more frequently.  That lessens the amount of time those agents stay in contact with the bladder lining.

The Mighty Bean
As mentioned many times over, beans are so good for you.  So, it should not be a surprise that they may help fight cancer, too.  They contain several potent phytochemicals that may protect your cells against damage that can lead to cancer.  In labratory tests, these substances slowed tumor growth and prevented tumors from releasing substances that damage nearby cells.

Cabbage Family vs. Cancer
Cruciferous vegetables like broccoli, cauliflower, cabbage, Brussels sprouts, bok choy, and kale.  The vegetables make a delicious stir-fry and can really perk up a salad.  Most importantly, the components in these vegetables may help your body defend against cancers such as colon, breast, lung, and cervix.

Dark Green Leafy Vegetables
Dark green leafy vegetables like mustard greens, lettuce, kale, chicory, spinach, and chard have an abundance of fiber, folate, and carotenoids.  These nutrients may help protect against cancer of the mouth, larynx, pancreas, lung, skin, and stomach.

Protection from an Exotic Spice
Curcumin is the main ingredient in the Indian spice tumeric and a potential cancer fighter.  Lab studies show it can suppress the transformation, proliferation, and invasion of cancerous cells for a wide array of cancers.

Cooking Methods Matter
How you cook meat can make a difference in how big a cancer risk it poses.  Frying, grilling, and broiling meats at very high temperatures causes chemicals to form that may increase cancer risk.  Other cooking methods such as stewing, braising, or steaming appear to produce fewer of those chemicals.  The key is to avoid the black char on any part of the meat.  If you do get any of the black char, remove it before eating the food.

A Berry Medley with a Punch

Strawberries and raspberries have a phytochemical called ellagic acid.  This powerful antioxidant may actually fight cancer in several ways at once, including deactivating certain cancer causing substances and slowing the growth of cancer cells.





Blueberries for Health

The potent antioxidants in blueberries may have wide value in supporting our health, starting with cancer.  Antioxidants fight cancer by ridding the body of free radicals before they can do their damage to cells.  Try topping oatmeal, cold cereal, yogurt, even salad with blueberries to boost your intake of these healthful berries.  Mix up a very special after dinner treat for your family tonight - combine in a bowl or glass sliced strawberries, raspberries and blueberries.  You can even top it with a little non-fat vanilla yogurt sweetened with a tiny bit of honey.  Your whole family will be thrilled!  Dessert for the belly and for the eyes...

Pass on the Sugar
Sugar may not cause cancer directly.  But it may displace other nutrients-rich foods that help protect against cancer.  And it increases calorie counts, which contribute to overweight and obesity.  Excess weight can be a cancer risk.  Fruit offers a sweet alternative in a vitamin-rich package.

Don't rely on Supplements
Vitamins may help protect against cancer.  But that is when you get them naturally from food.  Both the American Cancer Society and the American Institute for Cancer Research emphasize that getting cancer-fighting nutrients from foods like nuts, fruits, and green leafy vegetables is vastly superior to getting them from supplements.  Eating a healthy diet is best!

If you want some help in incorporating more of these cancer-fighters into your family's diet, contact me.  Learn more about making a sustainable transition to a healthier lifestyle at http://www.greenpeasandblueberries.com/.

Resource:  "Best Diet Tips Ever - 22 Ways to Stay on Track" by WebMD

WHAT'S FOR DINNER
Tonight we are going to have a comfort meal that also fights cancer.  Black beans have more antioxidants than any other bean, given their deep black color.  They have similar levels as cranberries and grapes.  Besides cancer and cholesterol - fighting beans, it also contains canned diced tomatoes and sauce - also great cancer-fighters.  Top it with some fresh avocado on top and you have a fast, healthy, and delicious dinner.  You could always double this recipe and freeze in individual containers for easy lunches or in larger containers for a quick weeknight meal.

Black Bean Chili
Servings:  4

1 medium onion, chopped
1 medium red bell pepper, diced
1 t olive oil or 1 T vegetable stock
1 1/2 cups vegetable stock
6 medium cloves garlic, chopped
4 cups or 2 15 oz. cans black beans, drained and rinsed
1 15 oz. can tomato sauce
1 15 oz. can diced tomatoes, including juice
2 T ground cumin
3 T chile powder
2 T dried oregano
1 cup corn kernals, fresh or frozen
1/4 cup fresh chopped cilantro
Coarsely ground sea salt and freshly ground pepper, to taste

Heat olive oil or 1 T vegetable broth in medium soup pot.  Saute onions and red pepper for about 5 minutes, stirring frequently, until translucent.  Add garlic, cumin, and chile powder and continue to another minute.  Add vegetable stock and the rest of the ingredients, except the cilantro and corn.  Simmer for another 20 minutes uncovered.  Add corn and cook for another 2 minutes.  Add cilantro and season with salt and pepper, to taste.  Garnish chile with avocado and/or grated cheddar cheese.  Serve with baked tortilla chips.