Fat Nutrition Basics - How Foods Fight Cancer

Fat is the most concentrated source of calories. Any sort of fat—chicken
fat, fish fat, beef fat, or vegetable oil—has 9 calories per gram, more than
twice the calorie content of carbohydrate or protein. Most health authorities
recommend that fat intake not exceed 30 percent of our calories. This
means that a person consuming 2,000 calories per day should have less
than 60 grams of fat per day.

However, research has shown that the lower your fat intake, the better
your chances of warding off heart disease and cancer and keeping your
waistline slim. A healthier goal is to limit fat to about 25–35 grams per day.

Fats are made up of a combination of fatty acids, which can be monounsaturated,
polyunsaturated, or saturated. All fats contain some of each of
these three, but health authorities have long recommended minimizing saturated
fats because of their tendency to raise cholesterol levels. Animal
products are generally very high in saturated fatty acids, whereas vegetable
oils are generally much lower in this type of fat. There are a few exceptions:
coconut oil, palm oil, and palm kernel oil are quite high in saturated fat.

Fat is necessary for the structure and maintenance of cells and hormones,
healthy skin and hair, and the metabolism of fat-soluble vitamins (A,
D, E, and K). As long as we consume enough calories, we can synthesize fat
from surplus protein and carbohydrates. However, there are two essential
fatty acids that we need to obtain from our diet. They are alpha-linolenic acid
(an omega-3 fatty acid) and linoleic acid (an omega-6 fatty acid). Both are
important in the normal functioning of all tissues of the body. Deficiencies are
responsible for a host of symptoms and disorders, including abnormalities in
the liver and kidney, changes in the blood, reduced growth rates, decreased
immune function, and skin changes, such as dryness and scaliness. Adequate
intake of the essential fatty acids results in numerous health benefits, including
reduced incidence of heart disease and stroke and relief from the
symptoms associated with ulcerative colitis, menstrual pain, and joint pain.

Most people consume too many omega-6 fatty acids and too few omega-3
fatty acids. It’s important to maintain a balance of these two. Omega-6 fatty
acids are present in higher concentrations in many foods, whereas omega-3
fatty acids are not as widespread. Beans, vegetables, fruits, and whole grains
do contain omega-3 fatty acids, but the most concentrated plant sources
include canola oil, flaxseeds, wheat germ, soybeans, and walnuts.

Protein Nutrition Basics - How Foods Fight Cancer

Higher-protein plant foods

Protein is needed to build and repair muscles, bone, skin, and blood; regulate
hormones and enzymes; and help fight infection and heal wounds. It is
also an integral part of genes and chromosomes.

The building blocks of protein are called amino acids. The body can synthesize
some amino acids; others must be ingested from food. Of the twenty
or so different amino acids in the food we eat, our bodies can make eleven.

The nine remaining amino acids are called essential amino acids—that is, the
body cannot produce them, and they must be obtained from the diet.

It is remarkably easy to get enough protein. A variety of grains,
legumes, and vegetables can provide all of the essential amino acids our
bodies require. It was once thought that to get adequate protein various
plant foods had to be consumed together, a practice known as protein
combining or protein complementing. However, researchers have found
that intentional combining is not necessary. As long as the diet contains
a variety of grains, legumes, and vegetables, protein needs are easily met.

Approximately 10–15 percent of daily calories should come from protein.

Protein needs depend on body weight, and requirements increase with
activity level and body stress (such as tissue repair or medical treatments).

All foods except pure fats, sugars, and alcohol contain protein. The recommended
dietary allowance (RDA) for protein for the average sedentary
adult is only 0.8 grams per kilogram of body weight, with protein needs
increasing only slightly with more activity. To find out your average individual
need, simply perform the following calculation: body weight (in
pounds) x 0.36 = recommended protein intake (in grams).

Here is an example: A person who weighs 150 pounds needs 54 grams of
protein per day. What does 54 grams of protein look like on a full day’s menu?

Breakfast: 1 bowl of bran cereal with raisins and 1 cup of soymilk 12 grams
Lunch: 1 veggie burger on a whole wheat bun 20 grams
Dinner: 1 cup of pasta with 1 cup of assorted vegetables and beans 22 grams
Protein Total for the Day 54 grams

The most protein-rich plant foods are listed in table 22. Legumes
(beans, peas, and lentils) are especially rich in many healthful nutrients and
supply a substantial amount of protein. Most varieties of legumes are about
25 percent protein and yield approximately 15 grams of protein per cup. But
don’t think that beans have a patent on protein. Wheat noodles contain substantial
amounts; some varieties have about 10 grams of protein in every 2
ounces of dried pasta, and that’s before you figure in any toppings.

Fiber Nutrition Basics - How Foods Fight Cancer

Fiber is only found in plant foods. This is why vegetarians, particularly vegans,
often have a high fiber intake. Fiber provides us with many benefits,
including reduced cancer risk. Fiber intake is one of the reasons vegetarians have significantly lower rates of cancer, heart disease, and diabetes and are usually slimmer than other people. Fiber helps you to fill up so that you don’t “fill out.”

The two types of fiber are insoluble and soluble. It is important to
have both insoluble and soluble fiber in your diet. Most foods contain a
mixture of both fibers, and the two types are not usually differentiated on
food labels.

Insoluble fiber does not readily dissolve in water. It increases fecal bulk
and decreases intestinal transit time. All plants, especially vegetables, wheat,
wheat bran, rye, and rice, are rich in insoluble fiber.

Soluble fiber dissolves or swells when it is put into water and is readily
metabolized by intestinal bacteria. It has been shown to help lower cholesterol
levels and slow down gastric emptying time (thus keeping you full
longer). Beans, fruits, and oats are especially good sources of soluble fiber.

Other examples of soluble fiber include guar gum and locust bean gum—
these are commonly used as thickeners and found in salad dressings and jams.

Most health authorities recommended fiber intake in the range of 25–35
grams per day as a minimal goal, and, optimally, your goal should be about
40 grams. The average American eats 14–15 grams a day, and vegetarians get
two to three times that amount. Increase your fiber intake slowly, and increase
water intake as well. Here is the fiber content of some common foods:

■ beans: about 7 grams per 1⁄2-cup serving
■ fruits: about 3 grams per average fruit
■ vegetables: about 4 grams per 1-cup serving

Carbohydrate Nutrition Basics - How Foods Fight Cancer

Carbohydrate is the main source of energy in a health-supporting diet. It
is the primary fuel source for the brain and muscles and helps maintain
nervous system function. Normally, your body stores a bit of carbohydrate
in your muscles and liver as glycogen, which acts as a reserve energy
source. Liver glycogen maintains blood glucose levels, but it is soon
depleted if no carbohydrate is consumed. When that happens, your body
can make carbohydrate from amino acids that are drawn from your muscles,
but that means that your muscle mass will dwindle.

There are two types of carbohydrate: simple and complex. The term
simple carbohydrate refers to sugars found in fruits or in concentrated
forms, such as table sugar.

Complex carbohydrate, or starch, is composed of many sugar molecules
joined together. The following are some common foods that are rich
in complex carbohydrate:

■ beans ■ vegetables
■ potatoes ■ whole grains

Generally speaking, you will want to favor foods rich in complex carbohydrate.
For most people, 55–75 percent of daily calories should come
from carbohydrate.

Nutrition Basics - How Foods Fight Cancer

It is remarkably easy to get enough protein. A variety of grains, legumes,
and vegetables can provide all of the essential amino acids our bodies require.

Let us define the basic terms nutrition experts use in planning healthpromoting

diets. What do we mean when we talk about carbohydrate,

protein, and fat? What are they for, and how much (or

how little) of each should we be getting each day?

Good nutrition means getting these nutrients, along with fiber, vitamins,

and minerals, not only in the right amounts, but also in the right

form. This chapter will help you understand the basics of the macronutrients

(carbohydrate, protein, and fat) and fiber—why we need them, and

what the most healthful choices are.

How important is it to steer clear of sugar? I’ve heard that sugar feeds cancer cells.

Sugar - Questions and Answers ABOUT FOODS AND CANCER PREVENTION AND SURVIVAL

QUESTION: How important is it to steer clear of sugar? I’ve heard that sugar feeds cancer cells.

ANSWER: Simple sugars (syrup, honey, white sugar, brown sugar, soda)
provide calories but no nutritional benefit when it comes to cancer prevention
and survival. It is easy to overdo it with simple sugars because
they are not filling. They can promote weight gain, which increases the
risk for certain cancer types. In addition, there’s some evidence that the
elevated insulin levels resulting from the consumption of simple sugars
may increase cancer risk and potentially impair survival. For these reasons,
it’s important to limit your intake of simple sugars and choose
more wholesome sweet foods, such as fruits, which have cancer-fighting
nutrients and fiber.31,32

Does salt increase cancer risk? How do table salt, sea salt, and kosher salt differ?

Salt - Questions and Answers ABOUT FOODS AND CANCER PREVENTION AND SURVIVAL

QUESTION: Does salt increase cancer risk? How do table salt, sea salt, and kosher salt differ?

ANSWER: Studies in Asia suggest that consuming foods preserved by salting
and pickling is associated with increased risk for stomach cancer.26 Also,
when salt intake exceeds about 2 grams per day the risk of hypertension
increases, as does the loss of calcium through the kidneys. However, using
modest amounts of salt in cooking or for flavoring foods does not appear
to increase the risk of health problems.

Table salt, sea salt, and kosher salt all have the same sodium content, but
they differ in taste and texture. Sea salt comes from evaporated seawater,
whereas table salt and kosher salt come from rock salt from inland deposits.
Sea salt can be either fine or coarse and often has a flavor that is slightly different
from table or kosher salt because of the additional minerals it contains.

Table salt is fine in texture and often has added iodine, which is necessary for
proper thyroid function. Other additives in table salt may include the following:
sodium hexacyanoferrate (II), tricalcium phosphate, calcium carbonate,
magnesium carbonate, fatty acid salts, acid salts, magnesium oxide, silicon
dioxide, calcium silicate, sodium aluminosilicate, and alumino-calcium silicate.
Kosher salt is coarse-grained and usually has no additives.

How do you get enough protein on a vegan diet?

Protein - Questions and Answers ABOUT FOODS AND CANCER PREVENTION AND SURVIVAL

QUESTION: How do you get enough protein on a vegan diet?

ANSWER: That is very easy. Here’s what you need to know: Protein is used
for the building, maintenance, and repair of tissues in the body. Amino
acids, the building blocks of protein, are synthesized by the body or
ingested from food. There are nine essential amino acids that cannot be
produced by the body and must be obtained from the diet. A variety of
grains, legumes, and vegetables easily provides all of the essential amino
acids our bodies require. It was once thought that various plant foods had
to be eaten in specific combinations to get their full protein value. We
now know that intentional food combining is not necessary. When the
diet contains a variety of grains, legumes, and vegetables, protein needs
are easily met.

On average, North Americans consume about double the amount of
protein they actually need. Because North Americans tend to rely on animal
products, they get a significant amount of saturated fat and cholesterol
along with their protein. The recommended daily intake of protein for the
average, sedentary adult is only about one-third of a gram (0.36 gram to be
exact) of protein per pound of body weight. For those using metric weights,
this is 0.8 gram per kilogram of body weight.

To calculate your recommended amount, simply multiply your
weight (in pounds) by 0.36. This value has a large margin of safety, and
the body’s true need is actually lower for most people. Protein needs are
somewhat higher for women who are pregnant or breastfeeding compared
to other women. Needs are also higher for very active persons. As
these groups require additional calories, increased protein needs can easily
be met simply through larger intake of food. Extra servings of
legumes, tofu, meat alternatives, or other plant-based sources of concentrated
protein can easily meet needs that go beyond the recommendation
for sedentary adults.

Does cooking destroy the cancer-fighting compounds in vegetables?

Cooking Food - Questions and Answers ABOUT FOODS AND CANCER PREVENTION AND SURVIVAL

QUESTION: Does cooking destroy the cancer-fighting compounds in vegetables?

ANSWER: For the most part, no. In a 2004 medical research review evaluating
the effect of raw and cooked vegetables on cancer risk, both raw and
cooked vegetables were related to reduced cancer risk.

Water-soluble nutrients, such as vitamin C and B vitamins, do tend to
seep out of foods during boiling or steaming. However, if you reuse the
cooking liquid in soups or to cook grains, you will get all the nutrients that
have seeped out of the vegetables.

On the other hand, some antioxidants are actually released or activated
by cooking, including the lycopene in tomatoes and the beta-carotene
in carrots and sweet potatoes. Researchers have found that you can multiply
the antioxidant power of carrots by cooking and puréeing them before
eating. It turns out that cooking and puréeing releases cancer-fighting compounds
from the carrot cells. To reap the full cancer-fighting benefits from
the carrots you prepare, wash them thoroughly but avoid peeling them, as
the skins are rich with cancer-fighting compounds.11

QUESTION: What is the safest cookware?

ANSWER: Various types of cookware have pros and cons. It is important that
all cookware be replaced when dented or worn. If you see any chipping,
throw it out.
■ Stainless steel. Stainless steel is really a mixture of several different
metals, including nickel, chromium, and molybdenum, all of which
can leach into foods if your cookware is nicked or damaged. However
if you take care of your pots and pans, this is probably one of the
safest choices for cookware.
■ Cast iron. Cast iron can help ensure that you are getting enough iron,
as it is transferred from the cookware into food in small amounts. In
large quantities, however, iron becomes a pro-oxidant, causing stress
and oxidation in the body that can lead to disease. Most cast-iron pans
need to be seasoned with oil after use.
■ Teflon. It is important not to leave Teflon cookware on a burner or in
a hot oven without liquid; this will release a chemical toxin called perfluorooctanoic
acid (PFOA). Studies show that this chemical can be
released when Teflon cookware is heated to as low as 464 degrees F.12,13
■ Aluminum. Aluminum contact should be limited or avoided as much
as possible, because of its possible link with Alzheimer’s disease and
its potential of having estrogen-like effects in the body. Anodized aluminum
cookware is a safer alternative.14

Does a vegan diet provide adequate nutrition for growing children?

Childhood and Adolescence - Questions and Answers ABOUT FOODS AND CANCER PREVENTION AND SURVIVAL

QUESTION: Does a vegan diet provide adequate nutrition for growing children?

ANSWER: Yes. It is important to remember that eating habits are set in early
childhood. Choosing a vegetarian diet can give your child—and your whole
family—the opportunity to learn to enjoy a variety of nutritious foods.
Children raised on vegetables, fruits, whole grains, and legumes grow up
slimmer and healthier, and they live longer than their meat-eating friends. It
is, in fact, much easier to build a nutritious diet from plant foods than from
animal products, which contain saturated fat, cholesterol, and other substances
that growing children can do without. As for essential nutrients,
plant foods are the preferred source for children’s diets, because they provide
sufficient energy and protein packaged with other health-promoting
nutrients, such as fiber, antioxidant vitamins, minerals, and phytochemicals.

Naturally, children need protein to grow, but they do not need highprotein,
animal-based foods. A varied menu of grains, beans, vegetables,
and fruits supplies plenty of protein. The “protein deficiencies” that our
parents worried about in impoverished countries were the result of starvation
or diets restricted to very few food items. Protein deficiency is
extremely unlikely on a diet drawn from a variety of plant foods.

Very young children may need a slightly higher fat intake than adults
do. In moderation, healthful fat sources include soybean products, avocados,
and nut butters. Soy dogs, peanut butter and jelly sandwiches,
seasoned veggie burgers, and avocado chunks in salads, for example, are
very well accepted by children. However, the need for fat in the diet should
not be taken too far. American children often have fatty streaks in their
arteries—the beginnings of heart disease—before they finish high school. In
contrast, Japanese children, who traditionally grow up on diets much lower
in fat, subsequently have fewer problems with diabetes, heart disease, obesity,
and other chronic diseases.

Parents will want to make sure their child’s diet includes a regular
source of vitamin B12, which is needed for healthy blood and nerve function.
Deficiencies are rare, but when they happen, they can be a bit hard to
detect. Vitamin B12 is plentiful in many commercial cereals, fortified rice
milk and soymilk, and some brands of nutritional yeast. Check the labels
for the words “cyanocobalamin” or “B12.” It is strongly advisable for all
children to take a daily multiple vitamin; it will provide adequate B12. An
alternative is to take a B12 supplement of 5 micrograms or more per day.
Spirulina and sea vegetables are not reliable sources of vitamin B12.
The body also requires vitamin D, which is normally produced by sun
on the skin. Exposing the hands and face to sunlight for fifteen to twenty
minutes daily is usually enough for the body’s skin cells to produce the necessary
vitamin D. Children in latitudes with diminished sunlight may need the
vitamin D found in multivitamin supplements or fortified nondairy milks.
Calcium is also an essential nutrient. Good calcium sources include
beans and green vegetables, such as bok choy, broccoli, collard greens, kale,
and mustard greens, and as well as dried figs and sweet potatoes. Fortified
soymilk, rice milk, almond milk, or oat milk and calcium-fortified juices
provide a great deal of calcium as well. In addition, eating lots of fruits and
vegetables, excluding animal proteins, and limiting salt intake all help the
body retain calcium.
Growing children also need iron, which is found in a variety of beans
and green leafy vegetables. The vitamin C in vegetables and fruits enhances
iron absorption when these foods are eaten along with an iron-rich food.
One example is an iron-rich bean burrito eaten with vitamin C–rich tomato
salsa. Few people are aware that cow’s milk is very low in iron. It also
reduces iron absorption and can induce mild, chronic blood loss in the digestive
tract, which can reduce iron and cause an increased risk of anemia.

QUESTION: How important is nutrition for young girls in families with a history of breast cancer?

ANSWER: The foods girls eat while in preschool and grade school appear to
have an important effect on breast cancer risk later in life. Researchers at
Harvard University discovered that girls who eat more protein from animal
sources and less protein from plant sources tend to reach menarche earlier.9
Younger age at first menstruation is connected with increased risk of breast
cancer later in life.10 In addition, diet during puberty—while breast tissue
is forming—also seems to have a significant influence on breast cancer risk
in adulthood. Plant-based diets right from the start not only establish lifelong
smart eating habits, but also appear to be helpful in reducing breast
cancer risk.

How much calcium is absorbed from plant foods and should a person get per day?

Calcium - Questions and Answers ABOUT FOODS AND CANCER PREVENTION AND SURVIVAL

Absorption rate for calcium-rich plant foods

QUESTION: How much calcium is absorbed from plant foods?

ANSWER: Table 21 lists the absorption percentages for calcium-rich plant
foods. For comparison, 32 percent of the calcium from cow’s milk is
absorbed. Calcium-rich plant foods also contain many cancer-fighting
nutrients that are not present in dairy products.

QUESTION: How much calcium should a person get per day?

ANSWER: Scientific evidence suggests that calcium intake should be at least
500–600 milligrams per day. Evidence of benefit from higher intakes is
poor. It also makes sense to get plenty of exercise and to have about fifteen
minutes of sunlight exposure daily to ensure adequate vitamin D.

One reason for being cautious about higher calcium intakes is that epidemiologic
studies have linked high calcium intakes to an increased risk of
prostate cancer. Good calcium sources include beans, figs, sweet potatoes, and
especially dark green leafy vegetables, such as broccoli, collard greens, kale,
mustard greens, and Swiss chard. Fortified soymilk and rice milk and calciumfortified
juices provide a great deal of calcium as well. It is also important to
avoid calcium depleters—smoking, animal protein, excess sodium, and excess
caffeine. In addition, eating lots of fruits and vegetables, excluding animal proteins,
and limiting salt intake all help the body retain calcium.7,8

Use the New Four Foods Groups in Planning Health

Use the New Four Foods Groups in Planning Health-Promoting Meals - How Foods Fight Cancer

Serving sizes and food examples for the New Four Food Groups

For cancer-fighting power, put the New Four Food Groups from chapter 1
into practice. Build your diet from whole grains, legumes, vegetables, and
fruit, while avoiding animal products (meat, poultry, dairy products, and
eggs) and fried foods (such as potato chips, french fries, onion rings, tempura,
and donuts), and keeping vegetable oils and other high-fat plant
foods to a minimum. If you like, you may use coffee and tea with nondairy
creamers and low-fat vegan salad dressings and condiments, such as lowfat
Italian dressing, ketchup, mustard, relish, soy sauce, tamari, and fat-free
or low-fat vegan mayonnaise. Nuts and seeds should be treated as condiments
rather than food groups, as they are high in fat.

Protein

Eating a variety of plant foods will give you all the protein you need. The
recommended intake of protein is approximately 10 percent of calories, or
0.8 grams for every kilogram of body weight. On a 2,000 calorie diet, 10
percent of calories equals 50 grams of protein. Or, using the body weight
equation, an individual who weighs 150 pounds (68 kilograms) should be
getting approximately 54 grams of protein per day. Most vegetables,
legumes, and grains derive at least 10 percent of their calories from protein.
Legumes and meat alternatives (such as tofu, seitan, and veggie burgers) are
especially rich sources, with at least 20 percent of their calories coming
from protein.

Calcium

There’s plenty of highly absorbable calcium in dark leafy greens, such as
bok choy, kale, mustard greens, collard greens, and turnip greens, as well as
broccoli, legumes, figs, almonds, calcium-fortified juices, calcium-fortified
soymilk, and rice, almond, and oat milks. These foods contain other cancerfighting
nutrients that are not present in dairy products. For more
information on bone health and the calcium content of plant foods, see
chapter 3, Discovering Dairy Alternatives (page 17).

For cancer-fighting power, put the New Four Food Groups from chapter 1
into practice. Build your diet from whole grains, legumes, vegetables, and
fruit, while avoiding animal products (meat, poultry, dairy products, and
eggs) and fried foods (such as potato chips, french fries, onion rings, tempura,
and donuts), and keeping vegetable oils and other high-fat plant
foods to a minimum. If you like, you may use coffee and tea with nondairy
creamers and low-fat vegan salad dressings and condiments, such as lowfat
Italian dressing, ketchup, mustard, relish, soy sauce, tamari, and fat-free
or low-fat vegan mayonnaise. Nuts and seeds should be treated as condiments
rather than food groups, as they are high in fat.

Protein

Eating a variety of plant foods will give you all the protein you need. The
recommended intake of protein is approximately 10 percent of calories, or
0.8 grams for every kilogram of body weight. On a 2,000 calorie diet, 10
percent of calories equals 50 grams of protein. Or, using the body weight
equation, an individual who weighs 150 pounds (68 kilograms) should be
getting approximately 54 grams of protein per day. Most vegetables,
legumes, and grains derive at least 10 percent of their calories from protein.
Legumes and meat alternatives (such as tofu, seitan, and veggie burgers) are
especially rich sources, with at least 20 percent of their calories coming
from protein.

Calcium

There’s plenty of highly absorbable calcium in dark leafy greens, such as
bok choy, kale, mustard greens, collard greens, and turnip greens, as well as
broccoli, legumes, figs, almonds, calcium-fortified juices, calcium-fortified
soymilk, and rice, almond, and oat milks. These foods contain other cancerfighting
nutrients that are not present in dairy products.

Zinc has cold-fighting abilities

Zinc - How Foods Fight Cancer

Good food sources of zinc

The mineral zinc has been promoted for its cold-fighting abilities, and,
indeed, it works. However, when it comes to zinc or any other mineral,
you want neither too little nor too much, just as we saw with vitamin
E.17 Researchers in New Jersey discovered this fact accidentally.18 They
tested zinc’s effects in a group of older men and women. Some were
given zinc tablets, while others got placebo tablets that looked and
tasted just like zinc. And to make sure that everyone was generally wellnourished,
the researchers also asked the participants to take a daily
multiple vitamin.

When the researchers later checked the group’s immune function, they
found, to their surprise, that everyone had an immune boost. You can guess
why. The multiple vitamin apparently counteracted a variety of mild
nutritional deficiencies, and that improved their immunity. However, the
researchers had a second, more surprising, finding: The volunteers who
were taking as little as 15 milligrams of zinc actually had worse immune
function than those who got placebos. In other words, zinc is an essential
nutrient and a helpful immune booster when ingested in minute quantities.
But it is easy to go overboard, and excess zinc interferes with immune function.
The recommended amount of zinc in the daily diet is 8 milligrams for
adult women and 11 milligrams for adult men. Table 16 lists some good
foods that will keep your zinc intake up where it should be, without going
too high.

Phytochemicals from broccoli, cabbage, and collard greens as antioxidants

Phytochemicals - How Foods Fight Cancer

antioxidants minimum daily target

While antioxidants have the job of protecting you from the free radicals,
plants have many other protective substances, too. Biologists call them
phytochemicals. “Phyto” comes from the Greek word phyton, which means
“plant,” so phytochemicals are simply natural chemicals found in plants.

Although researchers first turned their attention to these chemicals
because of their apparent ability to prevent cancer, the possibility that these
natural compounds can also enhance survival after cancer has been diagnosed
is also now under study. Two groups are especially good to get to
know: cruciferous vegetables and the allium family of vegetables.

Cruciferous vegetables, such as ,
get their name from the cross-shaped flowers that adorn them just before
the plants go to seed. People who eat generous amounts of these vegetables
have remarkably low cancer rates, and researchers have dedicated a great
deal of effort to isolating the compounds that are responsible for their anticancer effects.

Broccoli, for example, contains sulforaphane,
a compound that augments the liver’s ability to
rid the body of toxic chemicals and excrete carcinogenic
compounds.9 Other phytochemicals in
broccoli and other cruciferous vegetables have
demonstrated the ability to arrest the growth of
cancer cells.2,10

Cruciferous vegetables also affect the hormones
that influence the progression of hormonedependent
cancers, such as breast cancer. In particular,
these vegetables actually change the way
estrogens are broken down and eliminated.

Normally, estradiol—a potent estrogen in a woman’s bloodstream—is converted
to 16 α-hydroxyestrone, a hormone that encourages the growth of
cancer cells. However, the cruciferous extract indole-3-carbinol causes the
body to convert more estrogen to a different estrogen called 2-hydroxy -
estrone, which has anticancer actions.11

Researchers are starting to test out the effects of cruciferous vegetable
extracts on patients. In one study, the extract indole-3-carbinol was given
to women with abnormal cervical cells (the type of cells gynecologists check
for on Pap smears). After twelve weeks, the abnormal cells had disappeared
in half the treated patients, while patients given a placebo preparation
showed no improvement.11

Cruciferous Vegetables
arugula
bok choy
broccoli
brussels sprouts
cabbage
cauliflower
collard greens
horseradish
kale
kohlrabi
mustard greens
radishes
rutabaga
turnip greens
turnips
watercress

Vitamin C is a powerful antioxidant

Vitamin C - How Foods Fight Cancer

Vitamin C is a powerful and well-known antioxidant. But unlike the other
antioxidants we’ve looked at so far, which defend cell membranes, vitamin C
patrols the watery areas of the body—the bloodstream or the cell’s interior.

Nobel laureate Linus Pauling was a strong advocate for vitamin C, and
research suggests that, indeed, vitamin C boosts immunity, in addition to
its antioxidant abilities. Once again, vegetables and fruits are the preferred
sources. The recommended daily intake is only 90 milligrams per day for
men and 75 milligrams per day for women. However, some researchers
have recommended higher amounts, typically in the form of supplements
and usually in the neighborhood of 500–2,000 milligrams. There appear to
be no adverse effects from these higher doses of vitamin C.

What are the best foods for vitamin C? Well, citrus fruits are famous
for it, but you’ll find surprisingly large amounts in many vegetables. Table
9 lists some good sources.

Vitamin E and Selenium for antioxidant

Vitamin E and Selenium - How Foods Fight Cancer

Vitamin E and the mineral selenium are also part of your antioxidant arsenal.
Like beta-carotene and lycopene, they protect each cell’s outer membrane
from free radical attacks. Vitamin E is found in legumes (beans), whole
grains, and plants rich in natural oils (such as nuts and seeds).

However, while a little bit of vitamin E is good—in fact, it is an essential
part of your body’s protection against free radicals—it is not at all
certain that boosting vitamin E intake to high levels is a good idea. Some
of the richest vitamin E sources, such as vegetable oils and nuts, also give
you an unwanted load of fat. This may be the reason why one study found
that, among women with breast cancer, those with the highest levels of vitamin
E in their bloodstreams were actually more likely to succumb to the
disease than those with more moderate levels; this may simply be a sign that
they were getting too much fat in their diets.7 So while more research is
needed to sort out what is the right amount of vitamin E, it is prudent to
choose foods that are moderate in the vitamin, rather than extremely high
or low.

In addition, researchers have found that individuals eating vitamin E–rich
foods also tend to have improved immunity. But increasing vitamin E intake to
high levels through supplements can impair immune function.8 The best advice
appears to be to stick with food sources and avoid vitamin E supplements.
The amount of selenium in plants varies depending on the amount
present in the soil where they grow. But, given modern food distribution
patterns, your rice is likely to come from one place, your beans from
another, and so on. So your selenium intake is likely to be reasonably generous
if you include grains and legumes in your daily routine.

Good Sources of Vitamin E and Selenium

Pumpkin and Yam, the top foods for beta-carotene

Beta-Carotene - How Foods Fight Cancer

Beta-carotene enters the cell membrane that surrounds each of your cells 
and protects the cell from free radical damage.


One of the best-known antioxidants is beta-carotene, the yellow-orange
pigment found in carrots, yams, and cantaloupes. Beta-carotene has long
been looked on kindly by nutritionists because it provides vitamin A, which
is important for good vision, among other functions. Beta-carotene is actually
two molecules of vitamin A joined together.

However, beta-carotene does more than simply provide vitamin A. It
enters the cell membrane that surrounds each of the cells that make up your
body and then waits there to fend off free radicals that might approach.

Beta-carotene also has a measurable immune-boosting effect with as
little as 30 milligrams of beta-carotene per day—the amount in two large
carrots.3,4 Dietary reference intakes are set for vitamin A, rather than its
precursor, beta-carotene. However, the Institute of Medicine holds that
3–6 milligrams of beta-carotene per day—equivalent to 800–1,700 IU
(240–510 retinol equivalents) of vitamin A—is sufficient to maintain
beta-carotene blood levels in the range associated
with a lower risk of chronic diseases.5

You’ll find beta-carotene not only in orangecolored
fruits and vegetables; it is also in dark
green leafy vegetables. You can’t see the orange
color because the green chlorophyll hides betacarotene
in the same way that chlorophyll in tree leaves hides the plants’
underlying orange, red, and brown colors until the green color fades in
autumn.

Although you can buy beta-carotene supplements, it is much better to
get beta-carotene from foods. In fact, studies testing beta-carotene’s cancer-
fighting power in smokers (a group selected because they are at particular
risk for cancer) showed that those whose diets were high in beta-carotene
had a measure of protection, but those who got beta-carotene from supplements
were actually more likely to develop cancer than were other smokers.

The reason is not entirely clear, but it may be that, since supplements deliver
high doses of only one antioxidant, they interfere with the absorption of
others. Moreover, vegetables and fruits that are rich in beta-carotene are
loaded with hundreds of additional antioxidants, vitamins, minerals, and
other protective compounds.

The moral of the story is that there is plenty of beta-carotene in vegetables
and fruits, and they are the best sources. Table 6 lists some top
foods for beta-carotene.

6 lists some top foods for beta-carotene.

Fiber can reduce risk of colon cancer

Fiber versus Colon Cancer - How Foods Fight Cancer

Fiber has another function you should know about. It may reduce your risk
of colon cancer. Fiber moves intestinal contents along, so that whatever
carcinogens (that is, cancer-causing chemicals) may be lurking in your
waste products are escorted out of the body more quickly.

Carcinogens don’t just come from factory waste and air pollution; they
are sometimes present in foods. For example, when chicken, fish, or red
meat is cooked at a high temperature, cancer-causing chemicals called heterocyclic
amines tend to form as the protein molecules and other parts of
muscle tissue are distorted by the intense heat. Needless to say, that is
another good reason to avoid these products. However, the bile your body
produces to digest fats can also encourage the production of carcinogens.
A high-fiber diet helps move these compounds out of your body.

Favoring Fiber can help reduce the amount of estrogen and testosterone in the bloodstream

Favoring Fiber - How Foods Fight Cancer

As you recall from the previous chapter, dietary changes can help
reduce the amount of estrogen and testosterone in the bloodstream.
Fiber is a key part of this. Fiber has other important benefits, too, as
we’ll see in this chapter.

“Fiber” is another word for plant roughage—the part of beans, grains,
vegetables, and fruits that resists digestion. Fiber helps to keep us regular by
moving the intestinal contents along. But it has other equally important roles.
It helps us rid ourselves of all manner of chemicals—including hormones—
that our bodies are anxious to eliminate.

This “waste disposal” system starts in your liver, which continuously
filters your blood. As blood passes through the liver’s network of tiny capillaries,
liver cells remove toxins, cholesterol, medications, waste hormones,
and whatever else your body figures it is better off without. These undesirables
are then sent from the liver into a small tube called the bile duct,
which leads to your intestinal tract. There, fiber soaks up these chemicals
and carries them out with the wastes.

Cancer Fighters in Plant Foods and Immune-Boosting Foods - How Foods Fight Cancer

Cancer Fighters in Plant Foods and Immune-Boosting Foods - How Foods Fight Cancer

Antioxidants are powerful cancer fighters mainly found in vegetables and
fruits. They assist in halting free radical damage, which can otherwise lead
to cancer development. We will look in some detail at which vegetables
and fruits are high in which protective compounds. The key message is
to be generous with a variety of vegetables and fruits as you plan your
menu. Studies have amply demonstrated the ability of diets rich in vegetables
and fruits to reduce the likelihood that cancer will develop in the first
place. Studies have also suggested that cancer survivors who consume more
vegetables and fruits do indeed live longer, cancer-free lives.
We will also explore the immune system’s role in fighting cancer.
Beta-carotene, vitamin C, and zinc can help the immune system
recognize and destroy cancer cells. In contrast, foods rich in fat and cholesterol
can interfere with immunity. Studies have shown that vegetarians have
approximately double the natural killer cell activity (natural killer cells
engulf and destroy cancer cells) compared to nonvegetarians.