Diet and Cancer: Antioxidant Rich Foods

What are antioxidants? An antioxidant can be a vitamin, mineral, or phytochemical Antioxidants neutralize damage to the body’s cells and are naturally present in vegetables, fruits, whole grains, beans and nuts.

Why do our bodies need antioxidants? Antioxidants defend the body’s cells against molecules called “free radicals” To achieve stability, a free radical scavenges electrons from other molecules, which disrupts their stability in turn This process can start a chemical chain reaction that produces even more free radicals that inflict damage on healthy cells

How do antioxidants work? Antioxidants can help offset damage caused by free radicals  Limit free radical formation  Destroy free radicals  Stimulate antioxidant enzyme activity

The Evidence So Far A number of studies point to an association between antioxidants and a reduced cancer risk:  Vitamin C may help reduce the risk of stomach cancer  Vitamin E may help lower the incidence of prostate and colon cancers  Selenium may reduce risk for prostate and lung cancers

General conclusion “People who eat a mostly plant-based diet that contains plenty of fruits, vegetables, whole grains, beans and moderate amounts of nuts have lower cancer risk.”

Rely on whole foods A diet rich in fruits and vegetables should provide all the antioxidants we need for good health and lower cancer risk Choose brightly colored vegetables and fruits, along with whole grains and beans Eating a large variety everyday may lower cancer risk by at least 20 percent

“Foods that Fight Cancer” Beans Berries Cruciferous Vegetables Dark Green Leafy Vegetables Flaxseed Garlic Grapes and Grape Juice Green Tea Soy Tomatoes Whole Grains

Berries Good source of  Vitamin C: protect against cancer of the esophagus  Fiber: decrease risk of colorectal cancer Ellagic acid – all berries, particularly strawberries and raspberries  Prevent cancers of the skin, bladder, lung, esophagus and breast Blueberries  Anthocyanosides - believed are among the most potent antioxidants yet discovered

Dark Green Leafy Vegetables Spinach, kale, romaine lettuce, leaf lettuce, mustard greens, collard greens, chicory and Swiss chard  Excellent sources of fiber, folate and a wide range of carotenoids Carotenoids  Probably protect against cancers of the mouth, pharynx and larynx  Can inhibit the growth of certain types of breast cancer cells, skin cancer cells, lung and stomach cancer Folate  Probable evidence for decrease risk of pancreatic cancer Dietary fiber  Probably reduce one’s chances of developing colorectal cancer

Grapes and Grape Juice Rich sources of resveratrol, a specific type of natural plant chemical  Skin of the grape contains the most  Red and purple grapes contain significantly more resveratrol than green grapes  Ability to slow the growth of cancer cells and inhibit the formation of tumors in lymph, liver, stomach and breast cells  Blocked the development of skin, breast and leukemia cancers at all three stages of the disease

Final thought “No single food or food substances can protect you against cancer. But scientists believe that the right combination of foods in a predominantly plant- based diet can…eating vegetables, fruits, whole grains and beans will lower your risk of developing the disease.”