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Everyone knows about the dreaded C word, and far too many have direct experience with it in one way or another. A diagnosis of cancer alone can send shock waves through an entire family, office or even a community.
And with cancer risk factors (carcinogenic foods, environmental hazards, sedentary lifestyles) on the rise, there's no better time to learn about a simple, painless step you can take to reduce your risk of developing cancer - or do your best to fight it if you've already been diagnosed. Yes, it's the power of nutrition - nature's best cancer defense.
According to Drs. Richard Beliveau and Denis Gringas, authors of Foods That Fight Cancer: Preventing Cancer Through Diet, research suggests that specific food-borne bioactive molecules can do the following in terms of cancer prevention:
- Decrease free-radical damage to DNA, which is known to produce cancerous mutations;
- Strengthen immune system function, as various immune cells are known to destroy cancer cells (e.g., macrophages and killer-T cells);
- Inhibit angiogenesis (growth of new blood vessels) of developing tumors;
- Block key signal transduction pathways required for cancer cell replication;
- Stimulate pathways that induce programmed cell death (known as apoptosis) of existing and emerging cancer cells;
- Enhance detoxification, helping to neutralize and eliminate carcinogens in the body;
- Promote cellular differentiation, which decreases the risk of healthy cells from becoming cancer cells;
- Block the formation of dangerous nitrosamines (chemical compounds, some of which can cause cancer) in the body.
Here are some key anti-cancer foods for daily use as suggested by these two leading cancer researchers:
- Brussels sprouts - cup
- Broccoli, cauliflower, cabbage - cup
- Garlic - 2 cloves
- Onions, shallots - cup
- Spinach, watercress - cup
- Soy (edamame, dry roasted beans) - cup
- Freshly ground flaxseeds - 1 tablespoon
- Tomato paste - 1 tablespoon
- Turmeric - 1 teaspoon
- Black pepper - teaspoon
- Blueberries, raspberries, blackberries - cup
- Dried cranberries - cup
- Grapes - cup
- Dark chocolate (70 percent cacao) - 40 g
- Citrus juice - cup
- Green tea - three 250 ml servings
- Red wine - 1 glass (5 ounces)
Talk to your doctor about the many benefits of proper nutrition. If you're not already eating these foods consistently, there's no better time than now.
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