A Healthy You: The Cancer Fighters in Your Food
By Cindy Gates
Scientists are finding more and more evidence that the food we eat affects our risk of developing cancer.Nature gives us a treasure trove of health protectors in vegetables, fruits, whole grains, and beans. Plant foods contain many kinds of edible cancer-fighters: vitamins, minerals, fiber and phytochemicals.Phytochemicals mean a naturally occurring plant chemical. Phytochemicals provide a plant with color, aroma and flavor as well as protection from infection and predators. The colors, fragrances and taste of the plant hint at the phytochemicals it contains. No single phytochemical or food can protect you from cancer or other disease. But eating a wide variety of fruits, vegetables, beans and whole grains does seem to offer the most protection.On average, we should be eating (the amount you need to eat depends on age, gender and level of physical activity):
- Fruits: 1 ½ to 2 cups daily.
- Vegetables: 1 ½-3 ½ cups daily
- Whole grains: at least 3 servings daily
- Legumes (beans and peas): 1-2 ½ cups per week
Some Phytochemicals in Your DietAllium compounds which are found in onions and garlic may help slow or stop the growth of tumors.Carotenoids which are found in broccoli, carrots, kale, citrus fruits, apricots (look for colors of red, orange, yellow and dark green). These may help inhibit cancer cell growth, act as antioxidants and improve immune system.Indoles are found in broccoli, cabbage, and in cauliflower family. These vegetables may help repair damaged DNA, cause cancer cells to die, decrease estrogen’s power to promote certain cancers and increase the activity of enzymes that protect the body from cancer-causing substances.Polyphenols are found in apples, berries, nuts and turmeric. These can help inhibit inflammation that supports cancer growth, cause cancer cells to die and cause abnormal cells to die before they can become cancerous.There are many other phytochemicals in nature. The above is just a partial list. An easy way to reach the recommended daily intake is simple –just fill 2/3 of your plate with a variety of fruits, vegetables, beans and whole grains. And remember to listen to your mother, and eat your veggies.A Healthy You is a regular column about nutrition, healthy living and cancer care. It is written by Cindy Gates, RD and LD and the Cancer Center’s Oncology dietitian, herbalist and Certified Wellness Coach.