Hello everyone,
Dr. Chuma here and continuing on the theme of cancer prevention, I wanted to review some of the common foods which have been shown to prevent cancer in the first place and prevent its recurrence.
More than 40% of Americans alive today will get some form of cancer. And 20% of those have more than one type of cancer at the same time. In the past, your cancer risk was thought to be determined by genetics. But now, scientists estimate that an astounding 90% of all cancers are caused by lifestyle and environmental factors, not genetics, with diet being solely responsible for at least 40% of those cases.
There are certain foods that are notorious for contributing to the development and progression of cancer like added sugar, dairy, processed foods and processed meats like bacon and sausage. I’ll go over thede in the future. But there are also certain foods, that even despite eating all the other garbage, are protective.
No single food can by itself protect against cancer. But an overwhelming body of evidence, born out of thousands of studies has found that a diet filled with a large variety of plant foods, including fresh vegetables, fruits, seeds, nuts, mushrooms, legumes, and whole grains, makes an enormous difference. While a lot of attention has been paid to supplements and exotic “superfoods,” the real superfoods turn out to be accessible and affordable. The foods that can make the biggest difference to the greatest number of people offer critical minerals, vitamins, antioxidants, flavonoids, polyphenols, and a host of other important phytonutrients that fight cancer, and that can power up your immune system and help you lose weight and gain strength as well.
Here are some common cancer-fighting superfoods.
- Mushrooms. Medicinal mushrooms are all the rage but it turns out that the healthiest mushroom is the simple white button mushroom. Full of fiber and many healthful compounds, one particularly important benefit is the protection and treatment they provide hormone related cancer, especially breast cancer. Mushrooms inhibit an enzyme called aromatase, which is important in estrogen production. More aromatase results in more estrogen and a higher cancer risk. Aromatase is made in various tissues in the body but is mainly found in our subcutaneous fat, which is partly why, the more fat you have on your body, the greater your breast cancer risk. Mushrooms are one of the very few foods that inhibit aromatase, pomegranate being another. They are so potent that some studies have shown the same benefits as standard cancer drugs such as Arimidex. Mushrooms contain other phytochemicals which reduce the risks of other cancers like stomach, colorectal, breast, and prostate.
- Garlic. A study of 40,000 people, tracking their consumption of 127 foods over a 5 year period found that the food to be most highly associated with a significant decrease in colon cancer was garlic. Laboratory research has also shown that one garlic component, called diallyl disulfide, has potent preventive power against cancers of the skin, colon, and lung. Garlic is also phenomenal in supporting your immune system.
- Berries. In addition to many other beneficial phytonutrients, they contain ellagic acid, a compound which has been found to inhibit tumor growth. It acts as an antioxidant, helps the body deactivate specific carcinogens, and it helps slow the reproduction of cancer cells. Berries contain a powerful collection of other antioxidants which protect the body from cell damage that could lead to skin cancer, as well as cancers of the bladder, lung, breast, and esophagus. Berries are also good sources of vitamin C and fiber, both of which are linked to cancer prevention.
- Turmeric is a staple in Indian cuisine and contains a polyphenol called curcumin that reduces cancer risk, specifically breast, bowel, stomach, and skin cancer cells. Curcumin also helps against radiation-induced damage during cancer treatment. It also reduces unhealthy levels of inflammation, protects against heavy metal toxicity, lowers heart disease risk, and even prevents dementia. High turmeric consumption is believed to be the most critical reason behind India having one of the world’s lowest rates of Alzheimer’s Disease.
- Cruciferous vegetables contain many anti cancer compounds. They are called cruciferous because their leaves form a cross. Broccoli, Brussels sprouts, cabbage, cauliflower, kale, mustard greens, turnips and collards are examples. Cabbage and the other crucifers appear to be particularly helpful in protecting you from cancer. They protect you from free radicals that damage your cells’ DNA and they also help you eliminate cancer-causing chemicals. They slow the growth of tumors, and encourage cancer cells to die, a process called apoptosis. Studies have linked increased consumption of cruciferous vegetables with a decrease in rates of breast, lung, colorectal, and prostate cancers. A specific class of compounds called isothiocyanates shift the active form of estrogen into a weaker form, actively reducing breast cancer risk.
- Dark Leafy Greens. Kale, spinach, collards, bok choy and beet greens are among the most powerful plants on the planet. The green leafies overlap with the cruciferous family and offer many of the same benefits, plus a few bonus ones. These vegetables contain lutein and zeaxanthin, two powerful antioxidants that can block early cancer development. In one study conducted by Spanish researchers, adults who ate at least one portion of leafy greens per day were half as likely to develop lung cancer as people who’d eaten them fewer than five times per week. The carotenoids that give leafy greens their dark green pigment, and that make carrots, sweet potatoes, and squash orange and yellow, are also linked to a reduction in rates of breast cancer, skin cancer, stomach cancer and to reduced rates of cancer of the mouth, pharynx, and larynx.
- Legumes are a staple in the diet of all “Blue Zone” populations, and they live the longest and are the healthiest populations with the lowest cancer rates on the planet. Legumes include beans, peas, lentils, peanuts, and soybeans and they are a critical source of protein and fiber for billions of people worldwide. Legumes reduce the risk of cancers of the entire digestive tract, including the mouth, stomach, colon, and rectal cancers, as well as kidney cancer. Studies show that the highest legume consuming group of men had a 38% lower prostate cancer risk. Legumes are also packed with fiber, which is pretty important, especially considering that less than 5% of Americans get the recommended amount of it. Fiber is critical to digestion, supports weight loss, cardiovascular health, and bowel movements, and helps prevent type 2 diabetes. And all these conditions increase cancer rates. Fiber is linked to reduced rates of breast, colorectal, and prostate cancer. What’s more, healthful gut bacteria feed on fiber, and use it to produce compounds that protect against colon cancer. If you are not a bean eater, start slow since it takes time to build up the healthy bacteria which break down beans.
- Red Grapes have been cultivated at least as far as 6,500 BC and today, they are the #1 fruit crop on the planet, in large part due to the wine industry. Despite the recent warnings by the WHO regarding the dangers of any amount of alcohol, some health benefits of red wine specifically keep resurfacing. Grapes contain many phytonutrients which inhibit the growth of cancer causing agents. The phytonutrients contained in grapes appear to enhance the overall immunity of the body to a wide range of diseases, including not just cancer but also cataracts, Alzheimer’s disease, macular degeneration, and heart disease. The highest concentration of the compound resveratrol is in their skin. This compound is also found in smaller amounts in blueberries, raspberries, blackberries, pistachios, and peanuts. But the benefits of resveratrol come from the whole food rather than from supplements so, eat the grape, not the pill.
- Walnuts may be the oldest tree food known to humanity, dating back to 7000 B.C. Walnut consumption has beneficial effects on multiple genes related to the control of tumor growth and metabolism. Multiple studies have found that walnuts appear to be particularly protective against breast and prostate cancers. In addition to phytochemicals which have strong anti inflammatory and cancer-protective effects, walnuts are also rich in alpha linolenic acid, an essential omega-3 fatty acid, melatonin, our “sleep” hormone which is also a potent antioxidant, and magnesium, a nutrient deficient in many people which is involved in over 500 metabolic processes.
- Celery. Although it is mostly water, and is rarely regarded as a nutritional powerhouse, it has surprising extensive health benefits. In fact,celery has been known for its health-promoting properties since the 9th century, when it was used as a medicine. Eating celery 2 to 3 times a week reduces the risk of getting lung cancer by 60%. Studies have found celery to be extremely effective at killing ovarian, pancreatic, prostate, breast, liver, and lung cancer cells. Celery is rich in antioxidants which combat free radicals in the body and have anti-tumor properties. It’s naturally rich in many vitamins and minerals including vitamin C and potassium. In addition, celery has been found to help with calming your nervous system, aiding digestion, reducing inflammation, and lowering blood pressure. Celery is also rich in fiber, prevents constipation, and has diuretic and cleansing properties, which improve overall kidney function.
Foods can be the fastest medicine, or the slowest poison. The good news is that you get to choose, so choose wisely.
Happy mothers day to all of our amazing mothers, aunts, grandmothers, sisters and anyone who cares for anyone else.
See you next time.