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6 cancer-fighting superfoods

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default 6 cancer-fighting superfoods

مُساهمة من طرف Admin في الثلاثاء ديسمبر 28, 2010 6:55 pm

By Leslie Barrie
















To reduce your risk of cancer, look no further than your fridge.
"All the studies on cancer and nutrition point to eating
plant-based foods for their phytonutrients and other special
compounds," says Richard Béliveau, PhD, chair in the
prevention and treatment of cancer at the University of Québec at
Montreal and author of Foods to Fight Cancer.

Aim for five to nine daily servings of all kinds of fruits and
vegetables—especially these six superstars.

Broccoli
All cruciferous veggies (think cauliflower, cabbage, kale) contain
cancer-fighting properties, but broccoli is the only one with a
sizable amount of sulforaphane, a particularly potent compound that
boosts the body's protective enzymes and flushes out
cancer-causing chemicals, says Jed Fahey, ScD. A recent University
of Michigan study on mice found that sulforaphane also targets
cancer stem cells—those that aid in tumor growth.

Helps fight: breast, liver, lung, prostate, skin,
stomach, and bladder cancers

Your Rx: The more broccoli, the better, research
suggests—so add it wherever you can, from salads to omelets to the
top of your pizza.


Health.com: 13 easy pizza recipes


Berries
All berries are packed with cancer-fighting
phytonutrients. But black raspberries, in particular, contain very
high concentrations of phytochemicals called anthocyanins, which
slow down the growth of premalignant cells and keep new blood
vessels from forming (and potentially feeding a cancerous tumor),
according to Gary D. Stoner, PhD, a professor of internal medicine
at The Ohio State University College of Medicine.

Helps fight: colon, esophageal, oral, and skin
cancers

Your Rx: Stoner uses a concentrated berry powder
in his studies but says a half-cup serving of berries a day may
help your health, too.


Health.com: Go wild for berries!


Tomatoes
This juicy fruit is the best dietary source of lycopene, a
carotenoid that gives tomatoes their red hue, Béliveau says. And
that's good news, because lycopene was found to stop
endometrial cancer cell growth in a study in Nutrition and
Cancer
. Endometrial cancer causes nearly 8,000 deaths a
year.

Helps fight: endometrial, lung, prostate, and
stomach cancers

Your Rx: The biggest benefits come from
cooked tomatoes (think pasta sauce!), since the
heating process increases the amount of lycopene your body is able
to absorb.


Health.com: 10 tasty tomato recipes


Walnuts
Their phytosterols (cholesterol-like molecules found in plants)
have been shown to block estrogen receptors in breast cancer cells,
possibly slowing the cells' growth, says Elaine Hardman, PhD,
associate professor at Marshall University School of Medicine in
Huntington, West Virginia.

Helps fight: breast and prostate cancers

Your Rx: Munching on an ounce of walnuts a day may
yield the best benefits, Hardman's research found.


Health.com: 8 super nuts


Garlic
Phytochemicals in garlic have been found to halt the
formation of nitrosamines, carcinogens formed in the stomach (and
in the intestines, in certain conditions) when you consume
nitrates, a common food preservative, Béliveau says. In fact, the
Iowa Women's Health Study found that women with the highest
amounts of garlic in their diets had a 50 percent lower risk of
certain colon cancers than women who ate the least.

Helps fight: breast, colon, esophageal, and
stomach cancers

Your Rx: Chop a clove of fresh, crushed garlic
(crushing helps release beneficial enzymes), and sprinkle it into
that lycopene-rich tomato sauce while it simmers.


Health.com: Surprising health benefits of garlic


Beans
A study out of Michigan State University found that black and navy
beans significantly reduced colon cancer incidence in
rats, in part because a diet rich in the legumes increased levels
of the fatty acid butyrate, which in high concentrations has
protective effects against cancer growth. Another study, in the
journal Crop Science, found dried beans particularly
effective in preventing breast cancer in rats.

Helps fight: breast and colon cancers

Your Rx: Add a serving—a half-cup—of legumes a few
times a week (either from a can or dry beans that've been
soaked and cooked) to your usual rotation of greens or other
veggies.






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