Various foods have been studied over the years and are useful as part of our armamentarium against cancer.  Along with exercise, maintaining a healthy weight and avoiding smoking, these foods can help prevent the development of cancer. 

So get your grocery lists ready….here’s the list.

1. Whole grains:  What many of us are used to refined grains that only contain one part of the grain, the endosperm such as white rice, white bread and white flour.  These refined grains don’t contain the other parts of the grain which are associated with the health benefits of a lower risk of cancer and heart disease. 

“Whole grain” refers to all three parts of the grain kernel (the germ, bran and the endosperm).  A diet high in whole grain is associated with a lower risk of cancer—from colorectal cancer, breast cancer and prostate cancer to stomach cancer.  Whole grain foods like whole-wheat flour, oatmeal, brown rice and cracked wheat contain dietary fiber, B vitamins, vitamin E, selenium, zinc, copper, and iron.

Aim for 3 servings of whole grains per day…one serving is a slice of bread or a bowl of whole grain cereal!

2. Phytoestrogens found in soy products, spinach, broccoli and other fruits and vegetables have been associated with a reduced risk of certain cancers like lung cancer and breast cancer.  Phytoestrogens are plant-derived compounds that have some estrogen-like effects and may be useful in relieving post-menopausal symptoms.  

3. Green Tea is a popular beverage that studies have shown to be promising in lowering your risk for cancer.  A key component in green tea, EGCG ((-)-Epigallocatechin-3-Gallate) acts as an antioxidant and helps prevent tumor growth in laboratory studies.  More human clinical trials are needed to determine the exact impact of green tea on lowering certain cancers but it doesn’t hurt to add green tea to your daily beverage intake. 

Just beware of prepared green tea beverages which usually contain excessive calories and added sugars…all which can negate a healthy lifestyle. 

4. Calcium and vitamin D found in dairy products have been shown to lower the risk of colon cancer and also breast cancer in younger (premenopausal) women.  To get the recommended dose of calcium—at least 1000mg per day and of Vitamin D—at least 400 international units per day, you need to eat at least 3 servings of dairy each day or if you’re lactose intolerant or don’t like dairy, calcium and vitamin D supplements may help.  In addition, getting your recommended daily dosage of calcium and Vitamin D will build healthier and stronger bones.

5.  Tomatoes which are rich in lycopene, a potent antioxidant, helps fight prostate cancer.  The exact mechanism of action is not known but what researchers do know is that it’s the whole tomato and not just the lycopene that lowers the risk of prostate cancer.  One study published in the Journal of National Cancer Institute showed that eating two or more servings of tomato sauce per week lowers the risk of prostate cancer by over 20%. 

Instead of white sauce, try some red tomato sauce on your pasta or add some extra pizza sauce to your homemade pizza.

So the next time you head out to the grocery store, pick up a few of these healthful foods and help lower your risk for developing cancer…..another important reason to eat healthy!

To your wellness,

Dr. Traci Ferguson, The Health and Wellness Queen

This entry was posted on Saturday, December 29th, 2007 at 2:23 am and is filed under Uncategorized. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.