Eating the right kinds of foods can help reduce your cancer risk. These foods are often referred to as "superfoods," which is a nod to their power-packed nutrition.
Superfoods work because their phytochemicals act in harmony to pack an anti-cancer punch. (Note: the word "phytochemical" refers to a wide variety of components in plants that can treat or prevent disease, such as carotenoids and lycopene.) These types of foods also tend to be low in calories and rich in fiber, which can help in weight control.
Weight control is key in preventing some cancers, according to the American Institute for Cancer Research. Obesity increases the risk of colorectal, esophageal, endometrial, pancreatic, renal and breast (in postmenopausal women) cancers.
The word "superfood" is not in common use within the medical community, and Cathy Held, nutrition manager at Franciscan St. Margaret Health in Hammond, says sometimes it's used as a way to market supplements. However, she says, some foods are higher in the good stuff than others. "Blueberries, for instance, have some of the most potent antioxidants available," she says. "You cannot go wrong with having a variety of food, and the more colorful the better."
Here is the rundown of the top eight:
• Beans (legumes such as dried beans, lentils, soybeans and peas) are high in saponins, which have been shown in clinical studies to slow the growth of tumors and inhibit the division of cancer cells. Beans are also high in fiber.
• Berries are also high in vitamin C, fiber and ellagic acid, which can prevent cancer of the skin, bladder, lungs and breast. Berries will also slow down the reproduction of cancer cells.
• Cruciferous vegetables (cabbage, broccoli, Brussels sprouts) have a high level of fiber and they actually help regulate the body's enzymes that defend against cancer," Held says. "They can slow down the growth of tumors in the breast, lungs and liver."
• Dark green leafy vegetables (spinach and kale, dark lettuces) have carotenoids, which protect against cancer of the throat. They also act as an antioxidant, getting rid of dangerous free radicals.
• Garlic helps protect against stomach cancer, and evidence shows it helps prevent colon cancer. Other alliums are included in this group, such as onions, leeks and chives.
• Grapes and grape juice are also loaded with resveratrol. Although wine does have some of the same properties, Held says it can also raise the risk for throat, mouth and breast cancer.
• Green tea is full of antioxidants, and lab studies have shown that green tea prevents cancer development in colon, breast and prostate. "Do not drink more than three cups a day," Held says. "People buy green tea supplements, but too much green tea can interact with drugs, such as those that prevent blood clotting."
• Tomatoes are famed for their lycopene content, which prevents prostate cancer. You get more lycopene if it's processed, such as tomato juice, ketchup and sauces.
For further information, visit aicr.org/foods-that-fight-cancer.
Read more: http://www.nwitimes.com/niche/get-healthy/nutrition/article_6a13db1a-3e32-5e6f-b5d2-8f8b468f0e5b.html#ixzz1bMBOb9Us
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