Fuel your body’s natural defenses
According to the American Cancer Society, roughly one-third of cancer deaths in the U.S. are related to diet, and another third are due to cigarette smoking. While there is no cure for cancer, physical activity and dietary habits are the most significant controllable determinant of cancer risk. Cancer begins when DNA molecules in our cells are altered. The cells begin growing and multiplying rapidly, forming tumors and disrupting the normal function of a particular organ or organs.
The relationship between diet and the development of cancer is two-fold. First there is the ingestion of foods that contain substances that can initiate cancer (carcinogens). An example of a carcinogen in food is sodium nitrite, a preservative found in processed foods like hotdogs and lunchmeat. Foods that contain nitrites should be avoided. Check labels and look for brands that offer nitrate-free hotdogs, bacon and lunchmeat.
The second relationship between diet and cancer is the intake of cancer-fighting foods. Studies have shown that there are many foods, spices and herbs that can inhibit the growth of cancerous cells. These foods have compounds that influence our immune systems and others that have a direct effect on cancer cells. Adding cancer-fighting foods to your diet is a small step that you can take to improve your overall health and take advantage of your body’s natural ability to protect itself. “Superfoods” either reduce inflammation in the body or protect against free radicals. These foods work with your body every day to attack cancer-causing toxins and maintain healthy cell renewal. Best of all, many of these foods help control weight, give you energy and improve your overall health.
Your Superfood Shopping Cart should contain all of these powerful anti-cancer foods, which should be incorporated into daily diet:
Green tea is the ultimate anti-cancer drink. Green tea is rich in compounds that can reduce the growth of new blood vessels that feed tumors. It’s also a powerful antioxidant and detoxifier (activating enzymes in the liver that eliminate toxins from the body), and it encourages cancer cell death. In the laboratory, it has even been shown to increase the effect of radiation on cancer cells. Once only found in Asian grocery stores and tea shops, green tea can be found in any supermarket. Look for Japanese green tea, which is more potent than the Chinese green tea. Both regular and decaf green teas have the same cancer-fighting properties. Two to three cups a day will give you the maximum benefit. Green tea powder can also be added to smoothies or yogurt, giving you an extra dose of antioxidants.
One of the best spices you can add to your anti-cancer shopping cart is ginger. Fresh ginger is a powerful anti-inflammatory that combats certain cancer cells and can help slow tumor growth. Ginger can be added to many different meals and recipes. Slice it into a stir-fry or chop it and add it to a fresh fruit salad. Ginger can also be added to your favorite cake or muffin recipe. For individuals fighting cancer, ginger can also help alleviate the nausea brought on by chemotherapy or radiotherapy.
The most powerful natural anti-inflammatory spice available today is turmeric. Turmeric is commonly used in Indian and Caribbean cuisine, and is what gives curry dishes their bright orange-yellow color. In the body, turmeric encourages the suicide of cancer cells, slows tumor growth and even increases the effectiveness of chemotherapy. Turmeric is a very mild spice, so adding a teaspoon of ground turmeric to vegetables, soups and salad dressings is an easy way to incorporate this super spice into your diet.
When it comes to vegetables, the more colorful the better. Bright leafy green vegetables such as Brussels sprouts, bok choy, broccoli and Chinese cabbage all contain very potent anticancer molecules (sulforaphane and indole-3-carbinol). These molecules help the body to eliminate the buildup of toxins and can prevent precancerous cells from developing into malignant tumors. Make the most out of the healing power of vegetables by steaming briefly or quickly stir-frying them. Never boil or overcook vegetables. Sulfurous vegetables such as garlic, onions and leeks are perfect accompaniments to the vegetables listed above and also contain potent anti-cancer compounds.
Several studies have shown that the anti-inflammatory long-chain omega-3s found in fatty fish such as wild salmon, sardines and mackerel can help slow cancer cell growth in a large number of tumors including lung, breast, colon and prostate. The risk of developing several types of cancers is significantly lower in people who eat fish at least twice a week. If you don’t like fish or don’t have access to fresh fish in your area, be sure to take a high-quality purified fish-oil supplement daily.
Cancer fighting fruits
Citrus fruits and berries are the most powerful cancer-fighting fruits. Oranges, lemons and grapefruits all contain flavonoids, anti-inflammatory compounds that stimulate the detoxification of carcinogens in the liver. Eat whole fruits or sprinkle citrus zest into salad dressing or cereal. Citrus fruits can also be added to salsas or used to marinate chicken or fish dishes.
Brightly colored berries like strawberries, raspberries, blueberries, blackberries, and cranberries contain polyphenols like those found in green tea, which inhibit tumor growth. Two polyphenols found in berries, anthocyanidins and proanthocyanidins, promote cancer cell death. A bowl of berries in the morning, with a cup of green tea is a perfect way to start the day. When not in season, choose frozen berries that can be added to cereals or smoothies. Frozen berries are just as potent as fresh!
Save room for dessert!
And now for the best news: dark chocolate is an anti-cancer superfood! Chocolates containing over 70 percent cocoa provide a rich source of antioxidants and polyphenols. One square of dark chocolate actually contains twice as many antioxidants as a glass of red wine, and close to the same amount found in a cup of green tea. This applies to dark chocolate only. The dairy in milk chocolate cancels out the cancer protection of the polyphenol compounds.
Food can’t cure cancer, and the best of conventional medicine, such as surgery, chemotherapy and other treatments must be used to treat the disease. That being said, don’t neglect your own natural cancer-fighting capacity. Eating wholesome anticancer foods on a daily basis gives your body the best chance to fight against cancers caused by free radicals and cell damage in the body.