Cancer Fighting Foods
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Mother Nature has tucked a medicine chest full of disease-fighting antioxidants into plant-based foods. These beneficial compounds fight damage to cells from rogue molecules called “free radicals”. Certain natural foods have shown beneficial effects in preventing or curing cancer and other diseases: those containing ‘isothiocyanates’ like broccoli, cabbage, cauliflower, mustard greens and turnips; ‘polyphenol’ containing foods like apples, onions, green tea; lycopene found in tomatoes; ‘folic acid-rich’ foods like avocado, bananas, oranges, asparagus, green leafy vegetables, dried peas and beans; ‘vitamin C-rich’ foods like citrus fruits, strawberries, green leafy vegetables and cabbage, Indian gooseberry (amla), guava; ‘selenium-rich’ foods (selenium stimulates immune cells and particularly NK cells and boosts the effects of antioxidant mechanisms on the body) like organically grown cereals and vegetables as well as fish and shell fish; ‘vitamin A-rich’ foods like all bright coloured fruits and vegetables, eggs; foods rich in ‘magnesium’ like nuts, hazelenuts, almonds, wholegrain cereals, spinach; ‘vitamin E-rich’ foods like nuts, seeds, legumes, wholegrains, green leafy vegetables, oatmeal, brown rice, apples; ‘vitamin B2-rich’ foods like nuts/seeds, green leafy vegetables, wholegrains, dried beans, milk, yoghurt cheese, eggs, legumes citrus fruits, tomatoes, broccoli, spinach, avocado, asparagus; ‘vitamin B6-rich’ foods like green leafy vegetables, whole pulses and cereals, bananas, nuts/seeds, brown rice, potatoes, oats; ‘zinc-rich’ foods like nuts/seeds, wholegrains, beans, seafood, poultry, eggs; ‘vitamin D-rich’ foods (It has recently been shown that a significant supply of vitamin D reduces considerably the risk of several different cancers by preventing cancer cells from growing and spreading) like cod liver oil, salmon, mackerel, sardines, milk enriched with vitamin D and of course sunlight exposure which is responsible for upto 90% vitamin D requirement. Vitamin D seems to decrease the risk of several solid cancers, especially of stomach, colorectal, liver, gall bladder, pancreas, lung, female breast, prostate and kidney cancers. Surya Namaskar for a few minutes every morning will provide instant vitamin D.
Anti-Cancer Super-Foods
There is conclusive evidence that supports an inverse relationship between cancer risk and dietary intake of vegetables; fruits; wholegrains; nuts and seeds; certain types of fat (Omega-3 fats, CLAs — conjugated linoleic acid); antioxidant micronutrients like vitamin A, beta-carotene, vitamin C, vitamin E, vitamin B2, vitamin B6, folate, selenium, zinc, magnesium, dietary fibre; and positive dietary and lifestyle changes to manage weight. Here are attributes of some natural health-giving anti-cancer super-foods or food groups that prevent and arrest the spread of cancer.
Phyto-chemicals in Fruits and Vegetables
— All bright coloured (orange, red, yellow) fruits and vegetables such as carrots, sweet potatoes, squash, pumpkin, tomatoes, beetroot, water melon, apricots contain carotenoids (pro-vitamin A which gets converted to vitamin A in the human body) and lycopene which have proven capacity to inhibit the growth of cells of several cancers, some of which are particularly aggressive (such as brain gliomas). Lutein, phytoene, canthaxanthine and lycopene in fruits and vegetables stimulate the growth of immune cells and increase their capacity to attack tumour cells. They make natural killer (NK) cells more aggressive. Also anthocyanins in jamun, grapes, mulberry (shahtoot), raspberries, blueberries and currants have anti-cancer, cholesterol-lowering and anti-clotting properties. Quercetin and other sulphur compounds in garlic, onions and leeks; flavanons in citrus fruits like oranges, grapefruit, guava, lemons and lime help prevent cancer and have anti-clotting properties. Indoles in broccoli, cabbage, cauliflower, Brussel sprouts also have anti-cancer properties. Green leafy vegetables such as spinach, kale, collard greens chulai, bathu, turnip, beet and radish leaves containing a variety of vitamins and minerals and other bioactive substances like lutein, flavonoids, folic acid and fibre help decrease the cancer risk. Dark chocolate (more than 70% cocoa) contains a number of antioxidants, proanthocyanidines, and many polyphenols. These molecules slow the growth of cancer cells and limit angiogenesis. Notes: (i) Tomatoes need to be cooked in order to release all of their lycopene. (ii) Mixing dairy products with chocolate cancels the beneficial effects of the molecules of cocoa, so avoid milk chocolate.
