The Anti-Cancer Diet - Learn How to Prevent Cancer With Antioxidant-Rich Foods

Cancer seems like it strikes out of the blue, but at least a third of them may be preventable. A healthy diet is one weapon in your arsenal to ward off the Big C. Find out which 7 foods you should eat, which 4 increase your cancer risk and get cooking tips to help boost nutrients. Plus, what’s your food cures IQ? Take our quiz to find out…

Rule No. 1 for preventing cancer? Maintain a healthy weight, says Karen Collins, M.S., R.D., a nutrition advisor to the American Institute for Cancer Research (AICR) in Washington, D.C.

According to the American Cancer Society, more than 187,000 cancer deaths in 2009 were linked to being overweight or obese, not exercising or having a poor diet. It’s the second most-common cause of death in the U. S. – right behind heart disease.

Adult weight gain and abdominal and overall body fat are linked to post menopausal breast cancer, as well as those of the colorectum, pancreas, esophagus, endometrium and kidneys.

That’s because fat, especially around your waist, secretes a variety of hormones into the bloodstream. Those can increase inflammation and encourage cells to grow and divide quickly, boosting your cancer risk.
A healthy, varied diet is an important part of your anti-cancer battle. Certain foods – particularly fruits, vegetables, whole grains and beans – are proven to have cancer-fighting vitamins, minerals, antioxidants, fiber and phytochemicals.

How much of these foods should you eat? Everyone needs a minimum of five servings of non-starchy vegetables and fruits daily, according to the 2007 report Food, Nutrition, Physical Activity, and the Prevention of Cancer: a Global Perspective, published by the AICR and the World Cancer Research Fund.

We also should eat whole – or minimally processed – grains or legumes such as peas and beans at every meal.

Here’s what to stock up on:

1. Stinky vegetables: Such sulfur-containing veggies – such as broccoli, cabbage, cauliflower, kale and Brussels sprouts – “turn off signals to cancer cells to divide and conquer,” says registered dietitian and nutrition expert David Grotto, author of 101 Optimal Life Foods (Bantam Books).

2. Strawberries: The luscious red berries are rich in ellagic acid, a phytochemical that may function as an estrogen-blocker and reduce hormone-driven breast cancers. At only 50 calories per cup, they’re a cancer-fighter’s friend.

Not a strawberry fan? Enjoy a bowl of anything that ends with “erry,” Grotto says. That means raspberries, blueberries and cherries.

3. Pistachios: This green nut is full of gamma-tocopherol, a potentially cancer-fighting type of vitamin E.

People who ate 2 ounces of pistachios a day showed higher blood levels of gamma-tocopherol than those who did not eat pistachios, according to a recent study by the University of Texas M.D. Anderson Cancer Center.

But that’s not all: They’re also rich in phytosterols, which give a double boost with its anti-cancer and heart-health properties. Plus, they provide a hefty amount of fiber and blood pressure-loving potassium.

Don’t go nuts for them, though. Pistachios are high in calories, so account for that in your diet.

4. Beans: The fiber, potassium, magnesium and folate in beans are tied to decreased cancer risk, says the AICR’s Collins. And some of the beans’ phytochemicals may slow tumor growth and inhibit cancer cell reproduction.

5. Green, yellow and orange fruits and vegetables: These colorful foods give us carotenoids, a powerful anti-cancer antioxidant.

Fill up on kale, broccoli, carrots, spinach, papaya and pumpkin because they probably protect us from cancers of the lung, esophagus, mouth and pharynx, according to the AICR.
In fact, it’s a good idea to eat your way across the veggie and fruit rainbow, because each color offers a variety of cancer-fighting vitamins, minerals and phytochemicals.

6. Honey: Consider using honey instead of sugar or sugar substitutes to sweeten foods.

Studies have shown honey decreases tumor growth in mice and seems to have anti-bacterial properties that might decrease stomach ulcers, Grotto says.

But don’t pile on the sweet stuff. One tablespoon of honey has around 60 calories and, after all, weight control is a primary cancer-prevention goal.

Another word of caution: Babies younger than one year shouldn’t be given honey – they don’t have a strong enough immune system to fight off botulism spores that may be lurking in it.

7. Whole grains: People who ate a lot of whole grains had a 21%-43% lower risk of developing those cancers compared to people who ate less, according to a review of 40 studies of gastrointestinal cancer conducted by University of Minnesota researchers.

Whole grains contain the kernel’s germ, bran and starchy endosperm, which contain disease-fighting antioxidants, phenols, phytoestrogens and saponins.
So stretch your palate and go beyond the usual whole-wheat breads and crackers. Try millet in your pancakes, a bowl of hot buckwheat cereal or a side dish of quinoa pilaf.

Use Caution With These Cancer-Risk-Boosters
Just as certain foods ward off cancer, others can increase your risk. But you don’t have to swear them off entirely – just limit how much you indulge in them. Here are the AICR’s guidelines:

1. Red meat: Use meat as a side dish or condiment, not your plate’s centerpiece. (Besides, it will help save a few dollars on your grocery bill.)

Eat no more than 18 ounces of cooked red meat – beef, pork and lamb – per week, or 2.5 ounces per day, about half a hamburger.

Consume more than that and you’ll significantly raise your risk for colon cancer, Collins explains. For every additional 1.7 ounces per week, your risk jumps 15%.

That’s because meat is full of heme iron, which accounts for its red color. But heme iron is a “pro-oxidant” (the opposite of an antioxidant) and may cause lesions that damage the colon’s lining.

Also, in the intestines, red meat may stimulate production of cancer-promoters called N-nitroso compounds.

2. Processed meat: There’s no known safe amount of processed meats such as ham, bacon, sausage and bologna. The nitrates used in processing may be the culprit, again by increasing the N-nitroso compounds in the gut. These are often found in food products treated with nitrate, such as cured and processed meats.

But that doesn’t mean that you have to completely banish hot dogs, bacon and other favorites from your diet, Collins says. Just savor them occasionally.

3. Alcohol: Although moderate drinking is linked with less heart disease, women have another worry. Even one drink per day poses a higher risk of breast cancer, Collins says. “Less would be better.”

A study of 185,000 postmenopausal women found that those who had 1-2 drinks per day were 32% more likely to develop hormone-sensitive breast cancer (the most common form) compared to nondrinkers, according to the National Institutes of Health and American Association of Retired Persons research. For women who had three or more drinks daily, the cancer risk jumped to 51%.

4. Sugar-sweetened drinks: Regular sodas and other high-calorie, low-nutrient foods make weight control harder than avoiding cake on your birthday.

With obesity as a prime cancer-causer, it’s better to drink zero- and low-calorie beverages.
Cook With Confidence
Eating the right foods is half the battle. How you cook it also affects your weight and cancer risk. Follow these healthy culinary tips:

Cook more meals at home. You’ll have more control over what you’re putting into your body.

Not all cooking methods are equal. Because of the high temperatures, grilling and frying meats, fish and poultry increases the formation of cancer-causing compounds.

But “choosing lean poultry and seafood over red meat and processed meats is more important than the cooking method,” Collins says.

Boiling veggies is a no-no. It destroys or washes away some cancer-fighting nutrients. Instead, steam, bake or microwave vegetables in small amounts of liquid.

Spice things up! Many herbs and spices are concentrated sources of antioxidants and anti-inflammatory compounds and they offer other cancer-fighting effects too.
For example, oregano and rosemary are strong antioxidants. Cilantro seems to detoxify cancer-causing compounds. Turmeric contains curcurmin, the source of the spice’s bold yellow color, which decreases inflammation.

“Herbs and spices offer dual benefits for reducing cancer risk,” because of what they have or don’t, Collins says.

Fresh and dried herbs and spices also pep up your meals without sodium (that’s good for your blood pressure) or extra calories.

Get Moving
You can’t rely on healthy eating alone for cancer prevention. Exercise is a critical component.

“Physical activity also has independent effects on reducing the risk of breast cancer (both pre- and post-menopausal), colon, pancreas and endometrial cancers,” says Tim Byers, M.D., M.P.H., interim director of the University of Colorado Cancer Center.

Researchers haven’t figured out why, Byers says, but there’s evidence that being physically active reduces circulating estrogen levels, which might help reduce breast and endometrial cancers.

Aside from the cancer connection, exercise also wards off obesity, which “does increase the risk for many types of cancer,” he says.

But you don’t have to run marathons to reap big rewards. Simply “getting off the couch and into walking shoes helps a lot,”

Food is medicine. That's the message from renowned nutritionist Joy Bauer. In her groundbreaking book Food Cures, she reveals the foods that manage, treat and even cure common health concerns such as arthritis, heart disease, diabetes and more.