Good Home Post

Foods that Fights Cancer

Posted on 23. Oct, 2009 by Oksana Irwin in Food & Health, Good Home Living, Health & Welness

Cancer – particularly breast cancer – certainly tops the list of frightening diagnoses for most woman. Compared with other illnesses, cancer seems harder to control, making it all the scarier. But while there are no guarantees, science is showing that if we consume the right foods – and avoid the wrong ones – we can take steps to lower our risk. 

A 2007 report from the American Institute for cancer research and the World Cancer Research Fund estimates that healthy eating, together with being active and maintaining a healthy weight, can, in time, reduce incidence of cancer by a remarkable 30 to 40 per cent. 

Exciting research is showing that plant foods boast an arsenal of cancer fighters. These assorted phytochemicals – disease-fighting compounds in fruits and vegetables – may combat cancer in variety ways. Some act to detoxify carcinogens, while others defend healthy cells by working as antiinflammatory compounds and protecting against cell mutations. Some phytochemicals may stimulate the immune system and lead to the release of enzymes that could halt cancer cell multiplication or proliferation. And others are potent killers of cancer cells. 

Cruciferous vegetables, such as arugula, bok choy, broccoli, brussels sprouts, cabbage, cauliflower, horseradish, mustard greens, radishes, rapini, turnip and watercress all display the wide range of possible anticancer actions that phytochemicals can perform. These vegetables contain substances known as isothiocyanates – some of which stop tumour formation, while others stimulate cancer-cell killers from our immune system. 

To reap the maximum benefit from your dietary choices, don’t focus on just one or two foods. Manny of the substances that defend against cancer appear to work together – their combined disease-fighting potential is far greater than that of one food alone. 

Eating a variety of fruits and vegetables is also key in maintaining a healthy weight, and abdominal obesity and lack of physical activity have been implicated as major culprits in the development of breast cancer. The hormone insulin, which is responsible for regulating blood sugar readings, may be a growth factor for some cancer cells. And both excess abdominal weight and insufficient exercise go hand in hand with elevated insulin levels. Some researchers speculate that about 25 percent of cancer cases globally are due to excess weight and a sedentary lifestyle. 

Vitamin D is increasingly understood to be a key nutrient in preventing a growing list of diseases, including cancer. Vitamin D is also known as the `sunshine vitamin` because it’s produced when our bake skin is exposed to UV light, so it’s no surprise that many Canadians have a hard time getting enough of it. Because it’s difficult to take in sufficient vitamin D in our diet, supplements are often recommended. 

Soy foods and their relationship to breast cancer are another point of controversy. Soy beans contain compounds called isoflavones, which may affect estrogen levels. In younger women, these phytoestrogens may protect against breast cancer as they counter high estrogen levels, but as women age, soy may boost those readings and increase the risk of breast cancer. The verdict is not yet in, but it appears eating soy at around the age of puberty may fortify breast tissue against cancer. 

And while flaxseed also contains hormone-like substances called lignans, research is pointing to the protective effects of these compounds. Keep in mind, though, that lignans are only found in the seed, and in flaxseed oil. To get the benefits, and ground flax to hot cereal, baked goods, yogurt and salad.  

By Rosie Schwartz - dietician and nutrition consultant

Tags: breast cancer, cancer fighters, cancer research fund, foods that fight cancer, fruits and vegetables, healthy eating, healthy food, maintaining a healthy weight