Foods that can help fight cancer

Every so often we see a news story that this food or beverage will prevent cancer, or cause it for that matter. Red wine, beer, coffee, tea, artificial sweeteners, vitamin this or that… all have had their turn in front of the camera. People are interested in the relationship between certain foods, nutrients or lifestyle and cancers. Though there is confusion, there are some consistent facts about foods that can help fight cancer.

Cancer starts out as a single abnormal cell which then multiplies out of control. Groups of these cells form tumours and invade healthy tissue. It takes years for a noticeable tumour to grow and it is during this time that we can inhibit the growth of these cells. Inhibitors can be found in plant foods; dietary fat, on the other hand, promotes growth in abnormal cells.

Our bodies use certain nutrients found in vegetables and fruits to protect against damage to tissue during normal metabolism, called oxidation. Because this has been linked with increased cancer risk, the so-called antioxidant nutrients are thought to protect against cancer. The better known antioxidants include vitamins C and E, carotenoids and many other chemicals from plants, called phytochemicals.

Does it work? Studies suggest that people who eat more vegetables and fruits, which are rich sources of antioxidants, may have a lower risk for some types of cancer. Some foods are especially good at it.

One group of foods high in antioxidants includes tomatoes, red peppers and pink grapefruit. They contain lycopene, a powerful antioxidant believed to protective against cancers of the mouth, larynx, esophagus and stomach. Grapes which contain resveratrol which has both antioxidant and anti-inflammatory properties and is thought to slow the growth of cancer.

Phytochemicals, a term referring to a variety of compounds made by plants, are another cancer fighter. They have either antioxidant or hormone-like actions and are usually known as beta carotene, ascorbic acid, folic acid and vitamin E. Some phytochemicals have been shown to help prevent the formation of carcinogens or block the action of carcinogens on their target organs or tissue. They are thought to protect against some cancers and cardiovascular disease.

Phytochemicals are found in darker coloured fruits and vegetables like dark green, red, orange and yellow foods. High levels of phytochemicals are found in broccoli, Brussels sprouts, cabbage, grapes, eggplant, and red cabbage. Blueberries and strawberries are both beneficial as well.

There are also foods that probably encourage cancer growth. It is recommended that one’s diet include no more than 2-3 meals per week containing lean red meats; avoiding processed meats like ham, bacon and salami is also a very good idea.

Alcohol increases the risk of cancer of the mouth, larynx, liver, breast, colon and rectum. Combine it with smoking and the risk jumps far more than the effect of either alone.

An important recent finding has been the link between obesity and the risk of cancers. Cancers such as colon, kidney, pancreatic, post-menopausal breast and even some forms of leukemia have been linked to obesity.

A cancer prevention diet is one high in fibre, low in fat (especially animal fat) and includes generous portions of vegetables and fruit. It also minimizes or avoids alcohol. Think about it next time you are in the kitchen, wondering what to have for dinner.

Dr. Paul Martiquet is the Medical Health Officer for Powell River/the Sunshine Coast/Sea-to-Sky/Bella Bella/Bella Coola.