Dr. OZ: Foods That Prevent Cancer
November 3, 2010
November 3, 2010
Cancer is a nasty word that we all hate to hear. It’s taken a lot of loved ones away from me and it’s reared it’s ugly head again with my step mom who is currently fighting two types of cancer at once. We don’t know if there will ever be a cure, but when I find articles like this, I feel it neccesary to share them. If our diet can help our chances, why not do it?! What have we got to lose? Here’s a great article from Dr. Oz about cancer fighting foods….
Our basic premise is: Your body is amazing; you get a do-over; it doesnâ€™t take that long, and isnâ€™t that hard if you know what to do.
In these columns we give you a short course in what to do so it becomes easy for you to do and to teach others. We want you to know how much control you have over your quality and length of life.
In the last few issues (you do read and memorize all our columns, donâ€™t you?) we came to the conclusion that the most important tips to staying young are:
- 1. Understand you get a do-over. Itâ€™s not that hard, and it doesnâ€™t take that long if you know what to do.
- 2. Start with walking.
- 3. Recruit a buddy and call daily.
- 4. Learn how to make YOU-turns when you donâ€™t meet your goals.
- 5. Turn sirtuin on with a glass of wine, knotweed pie or a sirtuin drug (someday) every night.
- 6. Aim lower: Know your BP numbers and get them to 115/75, whatever it takes.
- 7. Food is not Letâ€™s Make a Deal: Choose four handfuls a week of broccoli or any cruciferous vegetable to make prostate, breast and colon cancer much less likely.
- 8.Add some important stuffâ€”walnuts, algae, coffee, turmeric and blueberries for your brain.
In this monthâ€™s column we want you to learn about foods that fight cancer.
When it comes to foods that fight cancer, you can pretty much guess that they donâ€™t come in little snazzy bags with creative spellings on them (like â€œcheez,â€ for instance). But the following cancer-fighters are almost as easy to find and fit into a bag and into your life.
Walnuts, almonds and pistachios.These contain a potent substance that may thwart cancerous tumors. The hard part is pronouncing the substance, named inositol pentakisphosphate. The easy part is fitting them into your lifestyle. Canâ€™t do nuts? The compound is also found in wheat bran and most legumes.
Chewy, toothsome whole grains. Try grains including quinoa, kasha, millet, chia and spelt, and you may reduce your risk of cancer of the small intestine. In a large-scale study of adults, those who ate the most whole grains were 41 percent less likely to develop cancer of the small intestine.
Rosemary chicken. Or rosemary lemonade. Or rosemary in your tossed salads. In lab studies, rosemary extract has given both breast cancer and leukemia cells a real fight.
In addition to these keys, as we mentioned in the October issue, four handfuls a week of broccoli or any cruciferous vegetable will make prostate, breast and colon cancer much less likely. See, what you eat can dramatically influence how well and how long you live. Remember to choose health yourself, and tell at least one other person.
Now you probably remembered to add cruciferous vegetables like broccoli, but we have more to that broccoli storyâ€”something that can add some zip to it. Yes, some cancers are sneakier than art thieves; you donâ€™t even know theyâ€™re there until the damage has been done. But thereâ€™s a way to give extra oomph to the broccoli that thwarts cancerâ€™s plans (thereâ€™s probably a way to get extra success in thwarting art thievesâ€™ plans, too, but weâ€™ll leave that to other experts), and thatâ€™s to fi ll your plate with a little tender-crisp crunch and a little zip. Specifically, spice up your broccoli with some red chili peppers.
Add the other cruciferous veggies tooâ€”arugula, cauliflower, brussels sprouts, cabbage and watercressâ€”not just for their anticancer effect. They turn on the GSTM1 genes that make a protein that binds to and causes prostate, colon and breast cancer cells to commit suicide. But they also improve memory and decrease type II diabetes risk. And women who ate the most from this family scored the same on brain tests as women who were two years younger than they were. But why add red chili peppers to these veggies?
In the lab, a compound called phenethyl isothiocyanate, found in cruciferous veggies including broccoli, cabbage and cauliflower, stopped ovarian cancer cells from spreading. Previous studies of people with bladder, prostate, breast and gut cancers have found that eating four to seven or more servings of cruciferous vegetables a week can prevent the growth of these cancers by 50 percent. Capsaicin, abundant in red chili peppers, also helped stop pancreatic cancer cells from spreading. Thatâ€™s like jailing the art thugs before they even begin the heist.
More than anything, cancer cells want energy. After all, these cells have a mechanism that makes them replicate very efficientlyâ€”and also makes them stronger than normal cells in your body. If the cells donâ€™t get that energy, they kill themselves off because they outgrow their energy supply. Somehow, the compounds in chili peppers and these veggies encourage the killing-off process.
What foods to avoid? The evidence is circumstantial but growing: Avoiding saturated fat (four-legged animal fat plus palm and coconut oil), trans fat (partially hydrogenated vegetable oils), simple sugars and syrups added to food, and any grain but 100 percent whole grain, reduces risk of several common cancers such as colon, breast and prostate.
So add more cruciferous vegetables to salads, pastas and side dishes; increase the zip of nearly anything with chili peppersâ€”or pair these foods together in a stir-fry. And chalk another one up to the power of everyday foodsâ€”walnuts, pistachios, almonds, whole grains, rosemary, cruciferous veggies and chili peppers.