Foods that Prevent Disease

Cancer Prevention

Posted on March 12, 2009. Filed under: cancer, Food and Cancer, Foods that Prevent Disease | Tags: , , , , |

Cancer Prevention Article: http://www.sixwise.com/Newsletters/2008/September/4/Nine-Lifestyle-Changes-Prevent-Cancer.htm

Lose Weight: Obesity is a risk factor for many types of cancer, including breast, colon, endometrium, esophagus, kidney and others.

Limit Alcohol Consumption: Drinking alcohol in excess increases your risk of various cancers.

Eat More Fruits and Vegetables: They’re loaded with cancer-fighting nutrients, such as phytoestrogens, plus they help keep you at a healthy weight.

Avoid Unhealthy, Cancer-Causing Foods
Many experts have stated that trans-fats are just as or even more dangerous than tobacco. While food manufacturers are not required by the U.S. to list trans-fats on food labels until January 2006, fortunately many are. Avoid foods with trans fats.

Read the label! The FDA has allowed a manufacturer to say “0 grams trans fat”  if it contains less than .5 gram per serving. So you may actually be consuming serveral grmas of trans fat by eating the products. Any ingredient that is “hyrodgenated” or “partially hydrogenated” is a trans fast subsatnce.

Avoid over-consumption of alcohol. Also eliminate artificial sweeteners and processed foods, and work toward drastically reducing sugars. As noted above, avoid charring and frying meats and other foods altogether.

Finally, if you consume meats try to consume only natural, pasture-raised. Among their many other health risks, mass-produced meats are higher in omega-6 fats that Americans consume far too many of and that can also lead to cancer. Read The Meat You Eat: How Corporate Farming Has Endangered America’s Food Supply for more information.

 Limit Intake of Processed Meats and Trans Fats: Processed meats, like lunchmeats, hot dogs, bacon and sausages, have been linked to prostate and other cancers.
 

 Exercise Regularly. Exercise will reduce your risk of just about every type of cancer. It  can also reduce your risk by influencing hormone levels and your immune system, according to ACS

Avoid Exposure to Environmental Chemicals and Air Pollution. 

Get the proper amounts of Vitamin D – outdoor activities are healthy

Mangage Stress

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Anti Cancer Foods, may help prevent cancer

Posted on October 31, 2008. Filed under: Food and Cancer, Foods that Prevent Disease | Tags: , , , , , , , , , , , |

Taken from an article on msnbc.com

Inc. From “Anticancer, A New Way of Life” by David Servan-Schreiber, MD, PhD, published in September 2008. Copyright by David Servan-Schreiber, MD, PhD, 2008.

 

Japanese green tea
Green tea is rich in compounds called polyphenols, including catechins (and particularly EGCG), which reduce the growth of new blood vessels that feed tumors. It’s also a powerful antioxidant and detoxifier (activating enzymes in the liver that eliminate toxins from the body), and it encourages cancer cell death. In the laboratory, it has even been shown to increase the effect of radiation on cancer cells.

Pomegranate juice
This juice, which tastes like raspberries, has been used in Persian medicine for thousands of years. Its antioxidant and anti-inflammatory properties are well confirmed; studies show it can substantially reduce the development of even the most aggressive prostate cancers (among others). In addition, drinking it daily slows the spread of an established prostate cancer by more than 50 percent.

 

Ginger
Fresh ginger, or gingerroot, is a powerful anti-inflammatory that combats certain cancer cells and helps slow tumor growth. A ginger infusion can also alleviate nausea from chemotherapy or radiotherapy.

Turmeric
Found in curry powder, this spice is the most powerful natural anti-inflammatory available today. It encourages cancer cell death, inhibits tumor growth, and even enhances the effectiveness of chemotherapy. Some research shows that turmeric is most effective in humans when it’s mixed with black pepper and dissolved in oil (olive or canola, preferably). In store-bought curry mixes, turmeric represents only 20 percent of the total, so it’s better to obtain ground turmeric directly from a spice shop.


Cabbages and other cruciferous greens
Brussels sprouts, bok choy, Chinese cabbage, broccoli, and cauliflower all contain sulforaphane and indole-3-carbinols (I3Cs), two potent anticancer molecules. These molecules help the body detoxify certain carcinogenic substances and can help prevent precancerous cells from developing into malignant tumors. They also promote the suicide of cancer cells and block tumor growth.

 

Garlic, onions, leeks, shallots, chives
The sulfur compounds found in this group (the alliaceous family) promote the death of colon, breast, lung, and prostate cancer cells. Epidemiological studies also suggest a lower risk of kidney and prostate cancer in people who consume the most garlic.

 

Soy
Compounds called isoflavones (including genistein, daidzein, and glycitein) prevent tumor growth and block the stimulation of cancer cells by sex hormones (such as estrogens and testosterone). There are significantly fewer breast cancer cases among Asian women who have eaten soy since adolescence, and when they do have breast cancer, their tumors are usually less aggressive with higher survival rates. Isoflavone supplements (in pill form) have been associated with an aggravation of certain breast cancers, but whole soy, eaten as food, has not.

 

Fatty fish
The risk of several cancers is significantly lower in people who eat fish at least twice a week. Several studies discovered that the anti-inflammatory long-chain omega-3s found in fatty fish (or in high-quality purified fish-oil supplements) can help slow cancer cell growth in a large number of tumors (lung, breast, colon, prostate, kidney, etc.).

 

Citrus
Oranges, tangerines, lemons, and grapefruit contain anti-inflammatory compounds called flavonoids that stimulate the detoxification of carcinogens by the liver. Certain flavonoids in the skin of tangerines — tangeritin and nobiletin — can also help promote the death of brain cancer cells.

 

Strawberries
Strawberries, raspberries, blueberries, blackberries, and cranberries contain ellagic acid and a large number of polyphenols, which inhibit tumor growth. Two polyphenols found in berries, anthocyanidins and proanthocyanidins, promote cancer cell death.

 

Dark chocolate
Chocolates containing over 70 percent cocoa provide a number of antioxidants, proanthocyanidins, and many polyphenols. In fact, a square of dark chocolate contains twice as many as a glass of red wine and almost as many as a cup of green tea properly steeped. These molecules slow the growth of cancer cells and limit the blood vessels that feed them.

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Vegetables and Soybeans Reduce Your Risk of Type 2 Diabetes

Posted on June 4, 2008. Filed under: Foods that Prevent Disease, Type 2 Diabetes, Type 2 Diabetes Prevention | Tags: , , , |

This article is taken from Worlds Healthiest Foods at  http://www.whfoods.com/genpage.php?tname=btnews&dbid=29#article

Vegetables
A prospective study of 64,191 women ranging in age from 40 to 70 years, who were followed for 4.6 years, found those eating the most vegetables—an average of 428 grams (a little less than 13 ounces) per day—had a 28% lower risk of developing type 2 diabetes, compared to those eating the least (121.5 grams or about 3.5 ounces per day). Fruit consumption, however, did not lower risk of type 2 diabetes in any statistically significant way. . Cruciferous vegetables, green leafy vegetables, yellow vegetables, allium vegetables (onions and garlic), tomatoes, and other vegetables, all showed protective effect. (Villegas R, Shu XO, et al.,J Nutr)

And we are not talking about eating tons of vegetables here. To put this in perspective, a cup of steamed broccoli weighs about 156 grams; a cup of tomatoes weighs about 180 grams; a cup of cooked spinach weighs approximately 180 grams.

“The mechanism by which vegetables affect glucose tolerance has not been clearly defined but may be associated with the high content of antioxidants, fiber, and magnesium or the low glycemic index in vegetables,” suggest the authors.

Legumes, especially Soybeans
In another prospective study, 64,227 middle-aged women were followed 4.6 years. Those eating the most legumes had a 38% lower risk of type 2 diabetes than those who ate the fewest amount of legumes; and those eating the most soybeans, specifically, had a 47% lower risk of the disease than those who ate the fewest amount of soybeans.

 Legumes’ protective effect is likely due to a number of factors. Legumes are high in fiber, low in glycemic index, and rich in phytonutrients, such as isoflavones and lignans, which can act as antioxidants.

soybeans

 Animal studies suggest that under certain circumstances, some of the components in soybeans may inhibit insulin secretion, improve insulin sensitivity, and increase the breakdown of fats in the liver and in fat cells (adipocytes).

Practical Tip: Reduce your risk of developing type 2 diabetes by enjoying at least 2 servings of vegetables at each meal. Let legumes, including soybeans, become a staple part of your healthy way of eating. Villegas R, Shu XO, Gao YT, et al. Vegetable but not fruit consumption reduces the risk of type 2 diabetes in Chinese women. J Nutr. 2008 Mar;138(3):574-80.

Villegas R, Gao YT, Yang G, et al. Legume and soy food intake and the incidence of type 2 diabetes in the Shanghai Women’s Health Study. Am J Clin Nutr. 2008 Jan;87(1):162-7.

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10 Healthy Foods

Posted on May 24, 2008. Filed under: Foods that Prevent Disease | Tags: , |

Foos that contain antioxidants are the healthiest!

Antioxidants
The science is clear: Plant foods are good for you. And the credit often goes to chemicals they produce called antioxidants. Just as the name suggests, antioxidants help protect your cells against oxidation. Think of oxidation as rust. This rust is caused by free radicals, which are unstable oxygen atoms that attack your cells, inducing DNA damage that leads to cancer. Thankfully, antioxidants help stabilize free radicals, which keeps the rogue atoms from harming your cells.So by eating more antioxidant-rich foods, you’ll boost the amount of the disease-fighting chemicals floating in your bloodstream. The result: Every bite fortifies your body with all-natural preventive medicine.
Beets
Think of beets as red spinach. Just like Popeye’s powerfood, this crimson vegetable is one of the best sources of both folate and betaine. These two nutrients work together to lower your blood levels of homocysteine, an inflammatory compound that can damage your arteries and increase your risk of heart disease. Plus, the natural pigments — called betacyanins — that give beets their color have been proved to be potent cancer fighters in laboratory mice.

 Cabbage
One cup of chopped cabbage has just 22 calories, and it’s loaded with valuable nutrients. At the top of the list is sulforaphane, a chemical that increases your body’s production of enzymes that disarm cell-damaging free radicals and reduce your risk of cancer. In fact, Stanford University scientists determined that sulforaphane boosts your levels of these cancer-fighting enzymes higher than any other plant chemical.

 Guava
Guava has a higher concentration of lycopene — an antioxidant that fights prostate cancer — than any other plant food, including tomatoes and watermelon. In addition, 1 cup of the stuff provides 688 milligrams (mg) of potassium, which is 63 percent more than you’ll find in a medium banana. And guava may be the ultimate high-fiber food: There’s almost 9 grams (g) of fiber in every cup.
Swiss chard
A half cup of cooked Swiss chard provides a huge amount of both lutein and zeaxanthin, supplying 10g each. These plant chemicals, known as carotenoids, protect your retinas from the damage of aging, according to Harvard researchers. That’s because both nutrients, which are actually pigments, appear to accumulate in your retinas, where they absorb the type of shortwave light rays that can damage your eyes. So the more lutein and zeaxanthin you eat, the better your internal eye protection will be.

 Cinnamon
Cinnamon helps control your blood sugar, which influences your risk of heart disease. In fact, USDA researchers found that people with type-2 diabetes who consumed 1 g of cinnamon a day for 6 weeks (about 1/4 teaspoon each day) significantly reduced not only their blood sugar but also their triglycerides and LDL (bad) cholesterol. Credit the spice’s active ingredients, methylhydroxychalcone polymers, which increase your cells’ ability to metabolize sugar by up to 20 times.

 Purslane
Purslane has the highest amount of heart-healthy omega-3 fats of any edible plant, according to researchers at the University of Texas at San Antonio. The scientists also report that this herb has 10 to 20 times more melatonin — an antioxidant that may inhibit cancer growth — than any other fruit or vegetable tested.
Pomegranate juice
Israeli scientists discovered that men who downed just 2 ounces of pomegranate juice daily for a year decreased their systolic (top number) blood pressure by 21 percent and significantly improved bloodflow to their hearts. What’s more, 4 ounces provides 50 percent of your daily vitamin C needs.

 Goji berries
Goji berries have one of the highest ORAC ratings — a method of gauging antioxidant power — of any fruit, according to Tufts University researchers. And although modern scientists began to study this ancient berry only recently, they’ve found that the sugars that make goji berries sweet reduce insulin resistance — a risk factor of diabetes — in rats.

 Dried plums
Prunes contain high amounts of neochlorogenic and chlorogenic acids, antioxidants that are particularly effective at combating the “superoxide anion radical.” This nasty free radical causes structural damage to your cells, and such damage is thought to be one of the primary causes of cancer.

 Pumpkin seeds
Downing pumpkin seeds is the easiest way to consume more magnesium. That’s important because French researchers recently determined that men with the highest levels of magnesium in their blood have a 40 percent lower risk of early death than those with the lowest levels. And on average, men consume 353 mg of the mineral daily, well under the 420 mg minimum recommended by the USDA.

 
Eight More Superfoods You Should Eat:
 SALMON, BEANS, BLUEBERRIES, QUINOA, WALNUTS/ALMONDS, SPINACH, ARTICHOKES, TOMATOES

 

 Article from :  http://www.menshealth.com/ 

 

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Green Tea Can Prevent and Treat Many Diseases

Posted on May 18, 2008. Filed under: Foods that Prevent Disease | Tags: , , , , , |

Highlights from the article http://www.lef.org/magazine/mag2008/apr2008_New-Research-On-The-Health-Benefits-Of-Green-Tea_01.htm

Green tea is rich in healthful polyphenols, particularly a catechin known as EGCG (epigallocatechin gallate), which is a potent antioxidant.

  • Green tea may help prevent or manage cancer, heart and vascular disease, diabetes, obesity, Alzheimer’s disease and other neurological degenerative diseases, bacterial and viral infections, and other conditions.
  • Green tea has been reported to beneficially impact parameters associated with cardiovascular dysfunction.
  • Studies have shown that green tea also inhibits a growth factor receptor called HER2, which is present in excess in about 30% of breast cancers and is associated with poor outcomes.
  • In Japanese populations, green tea consumption has been linked to longer life, especially in subjects drinking five cups or more daily. Western populations consume relatively little green tea.
  •  Green tea consumption may reduce the incidence of type 2 diabetes and improve glucose control and insulin sensitivity.
  • Green tea may potentially have preventive or therapeutic value in Alzheimer’s disease9 and in Parkinson’s disease.
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      How diet and lifestyle can increase disease risk or keep us healthy – – – – – – – – – – – – -The food we eat can either cause or prevent health problems and disease.

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