Food Choices That Fight Cancer

According to the World Health Organization (WHO), cancer is a major cause of death and morbidity in developed countries and the second leading cause of death in low and middle income countries (WHO, 2008). By 2020, cancer is expected to overtake heart disease to “become the world number’s one killer” (Varughese & Richman, 2010). This increasing burden of cancer worldwide disproportionally affects the developing countries and this pattern of health inequity is more striking for gynecological cancers, such as breast cancer and cervical cancer, which claim the lives of millions of women each year in the developing countries. Cervical cancer is the third most commonly diagnosed cancer and the fourth leading cause of cancer death in females worldwide, an estimated 529,000 incident cases and 275,000 deaths among women are due to cervical cancer with over 85% of this burden occurring in developing countries (Jemal et al., 2011). Hence, this calls for a strategy for primary prevention like fighting cancer with appropriate food choices in order to reduce the incidence of the disease.

Cancer is bad news. We now have a world-wide epidemic of cancer. In the U.S.A. cancer is the number two killer, second only to cardiovascular diseases.

The good news is that much cancer can be prevented. Prevention is the key to the control of any disease. Cancer prevention involves avoiding, as far as possible, exposure to known carcinogenic agents and living a healthy lifestyle. Alcohol, tobacco, asbestos, coal tar products, certain viruses, and other agents may act as initiators or promoters of cancer.

Exercise, rest, a clean environment, fresh air, pure water, and sunshine -- all are important. They help to build healthy bodies and increase the efficiency of the immune system.

Diet-wise, excessive fats in the diet appear to be promoters of cancer. Excessive calories, and especially the concentrated calories of fat, have been shown to increase dramatically certain types of cancer such as, breast, colon, and prostate.

Another cancer mechanism related to fats is that obtained by charcoal-broiled steaks. It is estimated that eating one pound of charcoal-broiled steak is the cancer equivalent of smoking 200 cigarettes. Certain foods such as smoked meats are preserved by prolonged exposure to smoke. This is in the same category as the charcoal-broiled meats.

Foods that protect against cancer mean a life-style change in most cases, and may involve personal discipline. It includes starches, cereals, fruit and vegetables, and a limited amount of concentrated foods such as nuts and other seeds. Above all, cancer prevention is a commitment to a personal lifestyle that helps to prevent cancer.

Set some goals for you and your family and gradually work towards them at the speed your family can handle by adding the following into your diet;

1. Cauliflower

Cauliflower contains sulforaphane, a compound that has been shown to have anti-cancer effects. Sulforaphane are released when cauliflower is broken down, so focus on chewing it before swallowing. This compound seeks and destroys certain cancer cells without harming your healthy cells. Cauliflower and broccoli have similar effects, so add broccoli to your list of foods too.

Broccoli is one of the best natural cancer fighters against many types of cancer. Colon and bladder cancer are among the top two cancers that can be treated or even prevented when eating broccoli. Find it in whichever form you can, be it fresh, frozen or pre-cooked, it will still retain most of its nutritional value! The high fibre levels in broccoli can also help with your digestion, so broccoli is a vegetable that is beneficial for your health to eat often.

1. Carrots

Even though carrots are mainly thought to be good for one’s eye sight, researches from the last ten years suggest that they are also good against some types of cancer, one of which is prostate cancer.

A study was done on mice who were fed an increased carrot intake, and the study showed that carrots could stop the growth of prostate cancer. Carrot have many other health benefits too, there is no reason not to eat them!

3. Avocados
Not many people are fans of this fruit, but avocados as a food are so beneficial, they are almost a must-have item in your kitchen. Avocados have an abundance of nutrients, mostly antioxidants which have been proven to reduce the risk of certain forms of cancer.

Avocados also have a high amount of healthy monounsaturated fat. This is a high-fat fruit, which is definitely interesting, considering how most of the other fruits are very low in fat or even fat free, and avocados can actually help you lose weight and not the reverse.

As a food, they are very versatile. You can make guacamole out of it, add slices to a sandwich or mix in with other fruits to create a juice or smoothie.

1. Tomatoes

Tomatoes are healthy and tasty at the same time. Cooked tomatoes help your body release more lycopene, a specific phytochemical that provides cancer fighting benefits. Tomatoes also provide you with lots of antioxidants for your body, and are known to be useful to treat or prevent prostate cancer.

There are many ways to eat tomatoes, it can be eaten raw or cooked with dishes, or blended to make juice as well.

5. Walnuts
Want to prevent breast cancer or prostate cancer? Walnuts may be your answer. They also contain lots of omega 3, a type of fatty acids that is actually beneficial to our health such as lowering our risk of coronary heart diseases and reducing high cholesterol. Walnuts are great as a breakfast food or as a snack in between meals.

6. Garlic
Eating garlic has numerous health benefits, one of which of course is that it helps to prevent cancer. Garlic is said to be able to stop cancer cells from multiplying and spreading. They also have antiviral and antibacterial effects, acting like antibiotics and can work well especially against fungal infections.

7. Ginger
Studies have shown that ginger actually works better than cancer drugs in fighting against cancer cells! This is especially noted in a study done examining the effects of ginger has on prostate cancer cells.

Apart from that, it also has anti-inflammatory properties, and can help as a cure against motion sickness. If you tend to suffer from motion sickness, eat some dried ginger peels, or boil ginger in water to make a light ginger water or tea.

In summary, fruits are rich in Vitamin C and in fiber, both of which fight cancer whilst Vegetables, Dark green and yellow ones are very rich in Vitamin A which also helps to fight cancer. Members of the cabbage family also have anticancer properties -- cabbage, brussels sprouts, cauliflower, Chinese cabbage, kohlrabi, broccoli. Additionally, Whole Grains contain vitamins; minerals and fiber which helps prevent bowel cancer. In general, a lot of organic food has the potential to prevent cancer unless it’s chemically engineered and our discussion focused on those food choices with inherent chemical component to prevent cancer.

By Jones H Munang’andu
Motivational Speaker and Health Practictioner
Skype; jones.muna
Mobile; +260966565670- whatsapp; 0979362526