Beneficial Foods
Healthy diets provide the nutrients and vitamins needed to maintain good health, and maintaining good health is still the best way to prevent the occurrence of diseases like cancer. However, ongoing scientific research is showing that certain foods may indeed have cancer-preventing properties.
Antioxidants and Phytochemicals
Recently, the foods getting the most attention as having cancer-preventing properties are those foods that contain antioxidants and/or phytochemicals. The body intakes oxygen through metabolism on a cellular level, molecular bonds can be weakened during this metabolism, sometimes resulting in by-products that split off. These by-products, known as free radicals, immediately try to attach themselves to nearby stable molecules, potentially causing damage to healthy cells. Cellular oxidation that results in too many free radicals can predispose some people to cancer.
Antioxidants are nutrients that bind to free radicals, converting them into harmless compounds. Antioxidants can help to repair and prevent cellular damage caused by oxidation. Close cousins to antioxidants are phytochemicals, compounds that occur naturally in plants. Many of these compounds have antioxidant properties, as well as other properties beneficial to maintaining good health. Several studies have shown phytochemicals to be potentially effective in preventing or slowing genetic damage to cells.
Antioxidants and phytochemicals can be found in a variety of fruits and vegetables, and in nuts, whole grains, and fish. The mineral selenium, present in red meat and chicken, also aids in the body’s antioxidant defense system. Animal studies suggest selenium supplements offer some protection against cancer. Vitamins C and E have antioxidant properties, as well as phytochemical compounds such as beta-carotene. Most experts recommend getting antioxidants and phytochemical compounds through food sources rather than from supplements.
Fiber
Foods rich in antioxidants are often rich in fiber. Although not definitively proven, high-fiber diets may reduce the risk of colorectal cancer. Fiber-rich foods often contain vitamin B folate. Too little folate in the diet may increase the risk of cancer. A diet that includes soluble fiber helps to reduce blood cholesterol and is beneficial in maintaining a healthy weight.
Fruits and Vegetables
It is recommended that people consume five or more servings of vegetables and fruits daily. Fresh vegetables provide more nutrition than cooked. Frozen vegetables are often picked ripe and flash frozen, providing more nutrition than vegetables that spend an excessive amount of time being processed, shipped, and stored.
Fish
Studies in animals have shown that foods rich in omega-3 fatty acids can help to prevent cancer and to slow down cancer growth. Fish is the most readily available source of fatty acids. Since mercury and environmental pollutants may be present in high levels in larger, predatory fish, it is recommended that people restrict consumption of fish like swordfish, shark and mackerel.
Ideally, a diet that utilizes all of the aforementioned components will be part of a healthy diet, in turn leading to a healthier lifestyle. It should be noted that there is no “magic food” known to either prevent or cure cancer altogether; however, certain foods can help lower the risk of cancers and other diseases.
Phytochemicals
Phytochemicals are natural plant compounds found in vegetables and fruit. Whole grain breads and cereals, brown rice and some nuts are also rich in these bioactive compounds. Many of these compounds (such as lutein and flavonoids) may help reduce the risk of cancer.
These Antioxidants are vitamins and other compounds that protect our cells from damage.
Antioxidants destroy free radicals, which are chemicals that are produced when our bodies use oxygen.
Free radicals can damage cells, which can lead to cancer. Some examples of antioxidants are vitamin C, vitamin E and beta-carotene.
No one food or food compound can protect you from cancer, but a combination of foods from a diet rich in vegetables and fruit can. Choose foods high in antioxidants rather than take supplements. Experts say that the health benefits may come from the interaction of the minerals, vitamins and antioxidants in food.
Many phytochemicals give vegetables and fruit their bright colours. Each colour group is associated with certain plant compounds, so choose from each colour group every day.
Dark green and orange
Dark green and orange vegetables and fruit are particularly rich in lutein and beta-carotene. Broccoli, carrot, snow peas, spinach, squash,cantaloupe, kiwi, mango, orange.
Studies on the role of cruciferous vegetables (broccoli, cabbage, kale) in cancer development are just beginning. But early evidence suggests that diets high in these foods have beneficial effects on cells that may lower cancer risk.
Broccoli, cabbage and kale may protect against cancers of the colon and rectum. Spinach, kale, romaine lettuce, leaf lettuce, mustard greens, collard greens, chicory and Swiss chard are excellent sources of fibre and a wide range of phytochemicals called carotenoids, such as lutein.
Researchers have found that carotenoids in dark green leafy vegetables may decrease the risk of certain types of cancer.
Red and blue/purple
Red and blue/purple vegetables and fruit contain this bioactive compound like lycopene and anthocyanins. Red pepper, tomato, blueberries, raspberries, strawberries, pomegranate, beets.
Tomatoes are rich in lycopene. Some research shows that eating cooked tomatoes appears to help prevent and slow the growth of prostate cancer but this is still being studied.
Vegetables and fruit in the blue/purple group, in particular many berries, contain anthocyanins and phenolics. Both of these phytochemicals are powerful antioxidants and are being studied for their potential to reduce the risk of some cancers.
White, brown and tan
Foods in this group contain antioxidants like allyl sulfides and polyphenols.
Cauliflower, garlic, onion, potato, banana, pear. Garlic belongs to the family of vegetables called allium, which also includes onions, scallions, leeks and chives.
Studies have found an association between eating lots of garlic and allium vegetables and a lower risk of stomach cancer and prostate cancer.
Interesting tidbit
Phytochemicals called flavonoids that are found in cocoa have two positive effects. One, the antioxidants block arterial damage caused by free radicals. These unstable molecules (free radicals) may damage the arterial walls by blocking the artery wall lining.
The second indicates, that chocolate inhibit platelet aggregation which could cause a heart attack or stroke. There have also been studies indicating that cocoa flavonoids relax the blood vessels which inhibit an enzyme that causes inflammation.
(Source: http://www.mesotheliomaprognosis.org/beneficial-foods-cancer-prevention)
Herbs & Spices Are Good For You...
Herbs & Spices have been used by our ancestors for centuries for their medicinal qualities as well as for their culinary enhancements. Researchers continue to study the healing properties that can be offered by these natural remedies.
Our Favourite spices
Here are a few of our favourite spices and their benefits:
Cayenne pepper and Tabasco sauce
Cayenne pepper and Tabasco sauce can increase metabolism and fat-burning ability.
Ginger
Ginger speeds metabolic rate, plus it inhibits nausea and vomiting often caused by morning sickness or motion sickness.
Peppermint
Peppermint is used to treat gastric and digestive disorders, as well as tension and insomnia.
Mustard
Mustard is a stimulant that can be used to relieve respiratory complaints.
Horseradish
Horseradish is a relative of the mustard family that acts as a digestive stimulant.
Cinnamon
Cinnamon is often used as an antidote for diarrhea and stomach upset as well as a metabolism booster.
Allspice
Allspice is an aromatic stimulant that helps to relieve indigestion and gas.
Garlic
Regular consumption of garlic can decrease blood pressure and cholesterol levels. It also aids digestion and prevents flatulence. Recent research shows garlic to be beneficial in the treatment of diabetes.
Turmeric
Turmeric is an antioxidant that neutralizes free radicals and therefore helps to protect against cancer.
Spice health benefits
Antioxidant benefits
High blood sugar levels, as they occur in those with diabetes, can lead to the formation of harmful substances known as AGE compounds. These compounds, in turn, cause inflammation and tissue damage, which can contribute to the clogged arteries and heart disease commonly associated with diabetes. Extracts of various herbs and spices -- such as cinnamon, cloves, sage and rosemary -- block the chemical process that creates AGE compounds. When blood sugar levels are high, a process known as protein glycation occurs in which the sugar attaches to proteins to form what are known as advanced glycation end products. These compounds cause inflammation and tissue damage associated with aging and diabetes. The anti-AGE benefits of herbs and spices seem to come from plant antioxidants called phenols. Cinnamon, sage, marjoram, tarragon rosemary, cloves and ground Jamaican allspice appear to be the most potent. Herbs and spices are the most concentrated sources of antioxidants in the diet. Spices such as cloves and cinnamon have phenol levels that were 30 percent and 18 percent of dry weight, respectively, while herbs such as oregano and sage were eight and six percent phenol by dry weight, respectively. For comparison, blueberries – which are widely touted for their antioxidant capabilities – contain roughly five percent phenol by dry weight. Cinnamon has 50 to 100 times more antioxidant power per unit weight than fresh berries. Journal of Medicinal Food, June 2008.
Spices for diabetes or blood sugar control
Among the spices, fenugreek seeds (Trigonella foenumgraecum), garlic (Allium sativum), onion (Allium cepa), and turmeric (Curcuma longa) have been experimentally documented to possess antidiabetic potential. In a limited number of studies, cumin seeds (Cuminum cyminum), ginger (Zingiber officinale), mustard (Brassica nigra), curry leaves (Murraya koenigii) and coriander (Coriandrum sativum) have been reported to be hypoglycaemic.
People with diabetes should consider increasing their intake of various spices. In test-tube experiments, extracts of various herbs and spices -- such as cinnamon, cloves, sage and rosemary -- inhibit a damaging process that can result from high blood sugar levels. When blood sugar is high, as is chronically the case in diabetes, it can lead to the formation of substances known as AGE compounds. These compounds cause inflammation and tissue damage which can contribute to the clogged arteries and heart disease commonly associated with diabetes. Certain herbs and spices appear to block the chemical process that creates AGE compounds.
Phenolics
Spices are known to significantly contribute to the flavor, taste, and medicinal properties of food because of phenolics. Most spices contain phenolic acids such as tannic, gallic, caffeic, cinnamic, chlorogenic, ferulic and vanillic acids. A high amount of tannic and gallic acids are found in black mustard and clove. Caffeic, chlorogenic and ferulic acids are found in a good amount in cumin. Vanillic and cinnamic acids are found in onion seeds.
Spices and cancer
Ginger spice can kill ovarian cancer cells while the compound that makes peppers hot can shrink pancreatic tumors. The study on ginger was done using cells in a lab dish, which is a long way from finding that it works in actual cancer patients. Researchers tested ginger powder dissolved in solution by putting it on ovarian cancer cell cultures. Ginger killed the ovarian cancer cells in two different ways -- through a self-destruction process called apoptosis and through autophagy in which cells digest themselves. Ginger spice has been shown to help control inflammation, which can contribute to the development of ovarian cancer cells. In multiple ovarian cancer cell lines, ginger induced cell death at a similar or better rate than the platinum-based chemotherapy drugs typically used to treat ovarian cancer. (Source: http://www.raysahelian.com/spice.html)