Eat Right! The Link Between Cancer & Proper Nutrition

Written by:
Tamika Handfield MS, RD, LD/N
Nutrition Education Manager
FLIPANY

According to the American Institute for Cancer Research (AICR), about 1/3 of the most common cancers in the US could be prevented by following three simple guidelines: (1) eating a healthy diet (2) engaging in regular physical activity and (3) maintaining a healthy weight.

Research shows a diet rich in plant-based foods such as fruits, vegetables, whole grains and legumes have protective benefits against certain types of cancers. Brightly colored fruits and vegetables have compounds known as phytochemicals that are powerful antioxidants that may protect the body’s cells from harmful cancer causing agents. Phytochemicals are chemical compounds that are only found in plants that offer no nutritive value but have many other health benefits in humans. However, encouraging someone to eat a healthy diet is not enough. It’s important to follow recommendations made by organizations such as the AICR and the American Cancer Society. The AICR has developed the New American Plate, which recommends meals be made up of 2/3 (or more) vegetables, fruits whole grains or beans and 1/3 (or less) animal protein, as a way to teach healthier eating and portion control.

It is important to understand that there is no magic food that will either prevent or cure cancer; however, eating a variety of plant-based foods allow the many vitamins, minerals and phytochemicals found in these individual foods to interact with each other thereby boosting their cancer fighting power. Here is a list of foods recognized by the AICR for their anti-cancer benefits:
Beans
Beans and/or legumes include lentils, peas and soybeans. Beans are a natural rich source of fiber which can help protect against colorectal cancer. Soy products are high in isoflavones—one of the anti-cancer compounds that mimic the action of estrogen in the body. Therefore, research suggest consuming 2 to 3 servings of soy foods per day may offer protective benefits against breast cancer. Soy foods include tofu, soymilk, soybeans, soynuts, miso (soy paste), tempeh.
Flaxseed
Flaxseed is commercially available in various forms—flour, meal, oil and whole seeds. The whole seeds are not digested so they offer very little nutritive value except for fiber, so it’s important to use ground seeds.
Red & Purple Grapes
Both grapes and grape juice are excellent sources of resveratrol—the compound thought to help block breast and skin cancers. The skins of red and purple grapes have the most resveratrol when compared to green. Red wine also has resveratrol but is not recommended as a good source because of its link to other cancers.
Dark Green Leafy Vegetables
Spinach, kale, lettuce, mustard and collard greens, and Swiss chard are excellent sources of carotenoids such as lutein. They also are rich in fiber and folate.
Other foods that the AICR has included in their recognized list of cancer fighting foods are berries, cruciferous vegetables (broccoli, cauliflower, cabbage, Brussels sprouts), garlic, tomatoes and whole grains. So make it a habit of including these foods and others in your diet as you become accustomed to “eating the rainbow.”

Information adapted from www.eatright.org and www.aicr.org

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