 | | 
|  |
| |  | | 
| | | (SPECIAL/www.northfulton.com) | |
August 20, 2008
www.northfulton.com
No single food or food substances can protect you against cancer.
But scientists believe that the right combination of foods in a predominantly plant-based diet may get the job done. Evidence is mounting that the minerals, vitamins and phytochemicals in plant foods interact to provide extra cancer protection.
Additionally, vegetables, fruits, whole grains and beans are low-energy-dense, low calorie foods and are shown to protect against weight gain. According to American Institute for Cancer Research, experts believe that weight gain – particularly obesity and overweight – are implicated in the development of cancer.
Eating a predominantly plant-based diet can help prevent weight gain and therefore protect against those cancers whose risk is convincingly increased by higher body fat (namely cancers of the colorectum, esophagus, endometrium, pancreas, kidney, and breast in postmenopausal women). The American Institute for Cancer Research recommends that at least two-thirds of your plate should be filled with vegetables, fruit, whole grains and beans.
The majority of the laboratory research on diet and cancer suggests that eating vegetables, fruits, whole grains and beans will lower your risk of developing the disease. Scientists are trying to determine precisely how and why these foods may prevent or stop the development of tumors.
According to the American Institute for Cancer Research, the following foods can help fight cancer:
Beans: The active ingredients in beans that scientists believe may play a role in cancer prevention include: saponins, protease inhibitors and phytic acid. These compounds, called phytochemicals, are found naturally in plants and appear to protect our cells from damage that can lead to cancer.
Berries: High in vitamin C, berries are shown to protect against cancer of the esophagus, while foods containing dietary fiber can probably decrease one's risk of developing colorectal cancer.
Cruciferous vegetables: Cruciferous vegetables are broccoli, cauliflower, cabbage, Brussels sprouts, bok choy and kale. According to an AICR's report, non-starchy vegetables, like those listed above, probably protect against some types of cancers. This protective effect is strongest for cancers of the mouth, pharynx, larynx, esophagus, and stomach.
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. Carotenoids are shown to protect against cancers of the mouth, pharynx and larynx.
Flaxseed: Flax is also the richest plant source of one kind of omega-3 fatty acid, alphalinolenic acid. In several large scale studies, this fat has shown promising health benefits, including offering protection from heart disease and some cancers.
Garlic: Garlic, a food which belongs to the allium family of vegetables, protects against stomach cancer. Moreover, evidence suggests that that garlic, in particular, decreases one's chances of developing colorectal cancer.
Grapes and grape juice: Scientists believe that polyphenols, a substance found grapes, and resveratrol, in particular, possess potent antioxidant and anti-inflammatory properties. In laboratory studies, resveratrol has been able to prevent the kind of damage known to trigger the cancer process in cell, tissue and animal models.
Green tea: In laboratory studies, green tea has been shown to slow or completely prevent cancer developent 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.
Soy: Scientists believe that several active ingredients in soy may have anti-cancer effects. These include: isoflavones (which have been studied most), saponins, phenolic acids, phytic acid, phytosterols, and protein kinase inhibitors.
Tomatoes: The tomato's red hue comes chiefly from a phytochemical called lycopene, which studies show protect against prostate cancer.
Whole grains: Whole grains are rich in fiber, vitamins, minerals and hundreds of natural plant compounds, called phytochemicals, which protect cells from the types of damage that may lead to cancer.
Combine a steady, healthy diet with regular exercise. Call the Alpharetta Family YMCA at 770-664-1220, Forsyth County Family YMCA at 770-888-2788, or the Robert D. Fowler Family YMCA in Peachtree Corners at 770-246-9622. Visit our YMCA website at www.ymcaatlanta.org. Anyone expressing an inability to pay will be offered financial assistance.
 View images.
|
