It’s almost become a running joke -”everything causes cancer.” Pessimistic humor is used to ease the painful truth that 500,000 people die annually because their own cells mutate and destroy their bodies. There is so much conflicting information about the genetic and environmental causes of cancer, it can seem impossible to do the right thing. But putting on blinders will not change the fact that 30 percent of those deaths are diet-related, according to the American Cancer Institute. And there is evidence from a variety of sources that certain foods contribute to the forming and proliferation of cancer cells, and some foods can help prevent it.
Not Your Friends
The foods that have been shown to contribute to cancer are high in substances that the body cannot effectively break down, or that create toxic chemicals in the metabolic process. These include hydrogenated oils, animal-based saturated fats, salt, sugar, fructose, artificial sweeteners, preservatives, pesticides, and genetically modified organisms. Red meat, processed meat, and cooked muscle meats contain many of these cancer-causing substances. Red meat contains the pigment haem, which can stimulate the colon to produce carcinogenic chemicals. Processed meats contain sodium nitrate and other harmful preservatives that are linked to colon cancer. A study by the Lawrence Livermore National Laboratory determined that the process of cooking meats creates tumor-causing mutagens that act like estrogen to artificially regulate cell growth. This can cause cancerous cells to reproduce rapidly.
Sugar deserves special mention, as excessive sugar consumption severely compromises the health of every organ and feeds cancerous cells. Soda pop is the most dangerous; each serving contains the equivalent of 10 to 18 teaspoons of sugar and other carcinogenic chemicals like caramel coloring. Artificial sweeteners are also to be avoided because of their potential side effects. A University of Minnesota study found that drinking two sodas a week doubles a persons risk for developing pancreatic cancer.
Hydrogenated oils are particularly harmful to the heart and liver. Snack foods fried in these oils usually contain trans-fat, chemical flavorings and preservatives, and the carcinogenic chemical acrylamide. Another dangerous snack food is microwave popcorn. The lining of the bag contains chemicals that can cause liver, testicular, and pancreatic cancer, which vaporize into the popcorn during the microwaving process.
The Good Guys
As with so many other health recommendations, the best way to fight cancer seems to be a diet of colorful and varied fruits and vegetables, whole grains, and lean protein. The vitamins and minerals in fruits and veggies fortify the organs to resist toxicity. The fiber they contain supports the health of the colon, and helps pass toxins and waste matter from the body more quickly. It also stimulates the colon to produce cancer-fighting chemicals. Ground flax seeds are an excellent source of fiber, as well as omega-3 fatty acids. Omega-3s reduce inflammation, and may inhibit cancer cell reproduction.
The phytochemicals in plant foods serve to protect and repair DNA, and some even fight particular carcinogenic chemicals. The chlorophyll in dark green vegetables and algae (chlorella and spirulina) helps mitigate the effects of eating meat and processed foods. The lycopene in tomatoes and grapefruit lowers the risk of prostate, breast, lung, and colon cancer. Broccoli, kale, cabbage, and other cruciferous vegetables contain protective glucosinolates, and the sulforaphane in broccoli and broccoli sprouts is a potent detoxifier. Berries are anti-cancer superheros, with several essential nutrients, flavonoids, and anti-oxidants. The ellagic acid in strawberries boosts enzymatic production. The anthocyanins in blueberries are also very helpful in preventing cancer. Carrots supply beta-carotene, falcarinol, and other nutrients that help prevent breast and cervical cancer, but it is best to cook them (whole, not chopped) to get all the anti-oxidants. While some plant nutrients have been isolated into supplements, it seems most of the healthful properties are only bio-available in the whole foods. Aim for at least 4 servings of fresh fruit and 5 servings of fresh or steamed vegetables each day. Organic food is preferable, to avoid the potentially carcinogenic pesticides and GMOs that conventional food may contain. And whatever you are eating, do not overdo it, as obesity contributes to the development of cancer and other diseases.
The jury is still out on exactly how pivotal diet is in the quest to be free of cancer, and the jokes may continue as we grapple with this overwhelming challenge. But it is clear that we can all be served by eating fewer processed products and more healthful, whole, nourishing foods.