According to the World Cancer Research Fund (WCRF) and American Institute for Cancer Research (AICR), plant-based foods offer protective effects against a variety of cancers, including those of the esophagus, stomach, colorectum, liver, pancreas, ovary, endometrium and prostate. Whole, minimally processed foods rather than specific nutrients exhibit the greatest cancer-fighting properties. To wage the war on cancer, the AICR recommends eating a variety of healthful foods with emphasis on whole grains, legumes, fruits and vegetables. Enhance your diet with the top cancer-fighting foods.
Dietary Fiber
Fiber is an indigestible component of foods that is found abundantly in cereals, grains, roots, tubers, vegetables, fruits and legumes. Fiber protects you from cancer by clearing disease-causing wastes and toxins from your gastrointestinal tract. It also slows digestion, which promotes weight management by making you feel fuller longer. Overweight and obesity are risk factors for many types of cancers. For maximum benefits, consume 30 g or more of dietary fiber per day from a variety of sources. When consuming fibrous foods, drink plenty of fluids throughout the day to aid digestion.
Berries
Raspberries, elderberries, blueberries, cranberries and bilberries are rich in the cancer-fighting substances, such as vitamin C and quercetin. Vitamin C is an antioxidant that protects against cell damage, stress and aging. It may attenuate the effects of cancer-causing dietary compounds like nitrosamines, which are found in processed meats. Quercetin is a flavonoid, meaning it's a bioactive plant compound that has antioxidant and anti-inflammatory properties. Berries make a great low-calorie snack or dessert. Consume 1/2 cup to 1 cup of these colorful fruits per day for preventive measures.
Cruciferous Vegetables
Also known as the cabbage family, the cruciferous vegetables include broccoli, cauliflower, Brussels sprouts, cabbage, turnips, kale, chards, radishes, bok choy, and mustard. The main cancer-fighting compounds in cruciferous vegetables are isothiocyanates and indoles---compounds that protect healthy cells from everyday stresses and prevent cancer cells from growing. These vegetables are also rich in folate and vitamins A and C, which are known cancer inhibitors. Eat three servings of vegetables per day, with at least one serving (1 cup raw or 1/2 cup cooked) from the cruciferous family.
Allium Vegetables
Throughout history, members of the allium family, such as garlic, onions, chives and leeks, have been used for disease prevention and treatment. The immunity-enhancing and anti-cancer effects of these vegetables are attributed to organosulfur compounds, the same compounds that cause the pungent aroma of these vegetables when they are prepared (e.g., cut or minced). In a 2002 study published in the "Journal of the National Cancer Institute," Ann Hsing led a research team that examined a group of 471 adult men and observed that study subjects with the highest intake of allium vegetables had a statistically significant lower risk of developing prostate cancer. Spice up your meals with this vegetable family to obtain their anti-cancer benefits.
Green Tea and Grapes
Green tea and grapes contain high amounts of polyphenols, which are powerful antioxidants that inhibit carcinogenesis (the development of cancer). A January 2009 study on tea consumption and breast cancer in "Cancer Epidemiology, Biomarkers & Prevention" revealed that the consumption of 3 cups or more of tea per day was associated with a 37-percent decrease in breast cancer risk for women under age 50. Tea is also the best dietary source of catechins, which are a class of flavonoids.
Grapes are an excellent source of polyphenols because their skin contains a compound called resveratrol, which is much more abundant in red and purple grapes than in green grapes. Although red wine also contains resveratrol, alcohol consumption is implicated in cancer development, so is not recommended. Treat yourself to a cup of hot tea or a handful of red grapes a few times per week to build your defenses against cancer.
References
- "Food, Nutrition, Physical Activity, and the Prevention of Cancer: a Global Perspective"; World Cancer Research Fund/American Institute for Cancer Research; 2007
- "The Clinical Guide to Oncology Nutrition"; Laura Elliott, MPH, RD, Laura L. Molseed, MS, RD, Paula Davis McCallum, MS, RD, Barbara Grant, MS, RD; 2006
- "Cancer Epidemiology, Biomarkers & Prevention"; Tea Consumption and Risk of Breast Cancer; Nagi Kumar, et al.; January 2009
- "Journal of the National Cancer Institute;" Allium Vegetables and Risk of Prostate Cancer: A Population-Based Study; Ann W. Hsing, et al.; Nov. 6, 2002
