Research found that
people who consume red grapes raw or in juice or wine lower cancer risks
because of the moderately high presence of anti-oxidants.
Blueberries are about
the richest food source of anti-oxidants; a Tufts U. research found a daily
cup of blueberries not only lower cancer risks but reduce heart disease
and slow brain degeneration.
Spinach is not only
Popeye's "super" food but ours; spinach contains high cancer risk reducing
anti-oxidant levels as well as folic acid, which also reduces brain degeneration.
The development of cancer
can be divided into several related but distinct stages. At each stage
it appears that consumption of certain foods or food ingredients can slow
or reverse the cancer.
During digestion and
metabolism, safe and nutritious compunds in foods can be converted to procarcinogens
(compounds that have been shown to be capable of causing cancer). A food
or food ingredient that prevents this conversion is called a suppressor.
Antioxidents such as vitamin C and vitamin E are examples of suppressors
as they prevent the formation of "free radicals" that have been shown to
cause cell damage that can lead to many cancers.
Some food ingredients
such as the flavones in orange, tangerine and grapefruit have been shown
to be able to restore the adhesion between cells that would prevent the
spread of cancer cells in the body.
It is becoming more
evident that many foods contain components that can act against cancer
cells at very particular stages of cancer initiation, growth, development
and spread.
In 1998, the American
Cancer Society Advisory Group on Diet, Physical Activity and Cancer reiterated
that healthy dietary eating patterns and physical activity (along with
smoking cessation, early detection and avoidance of occupational carcinogens)
are keys to preventing cancer. Their position is supported by recent research
that determined that cancer risk can be reduced by a regular diet high
in plant sources (vegetables, fruit, beans and whole grains); very limited
amounts of meat, dairy and high-fat foods (i.e., pastries); a balanced
caloric intake and physical activity. Though individual genetics is a factor
in the development of cancer, it is behavioral factors such as dietary
choices that most influence individual cancer risks. The research is clear,
the introduction of healthy eating practices along with physical exercise
at any time from childhood to advanced age will promote health and reduce
cancer risks.
Unfortunately, many
Americans ignor such healthful advice. It has been observed that more monies
should be directed toward educating the public. But surveys affirm that
many Americans are aware of the benefits of eating a healthy diet and physical
exercise. But trends indicate increased caloric consumption, increased
preference for high-fat, high carbohydrate, high sodium, high sugar, prepackaged
convenience foods along with a decrease in physical exercise. These unhealthy
trends correspond to increased patronage at restuarants (particularly "fast"
food eateries), increased promotion and advertising of high-calorie/high
fat foods and less active lifestyles. While no diet and exercise program
can guarantee full protection against any disease, these recommendations
from the American Cancer Society are based on the best health and nutrition
research currently available to Americans to reduce cancer risks:
-
CHOOSE MOST FOODS YOU EAT FROM
PLANT SOURCES
-
Eat nine or ten servings of vegetables
and fruits each day.
-
Eat five servings from other
plant source foods such as whole grain products, pasta, cereals and beans
each day.
-
LIMIT YOUR INTAKE OF HIGH-FAT
FOODS, PARTICULARLY FROM ANIMAL SOURCES
-
Choose foods low in saturated
fat.
-
Limit consumption of "red" high-fat
meats.
-
BE PHYSICALLY ACTIVE: ACHIEVE
AND MAINTAIN A HEALTHY WEIGHT
-
Be moderately active at least
30 minutes on most days of the week.
-
Watch your weight carefully; weight yourself daily on an accurate scale; and
maintain your healthy weight.
-
LIMIT ALCOHOL CONSUMPTION, IF
YOU DRINK AT ALL.
Of course, those following the
"New Pyramid Diet: Eat Right For Life!" Weight Maintenance Program will recognize
how well it conforms to the dietary recommendations from the American Cancer
Society to reduce the risks of cancer. |