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Kick cancer in the butt with these research-backed amazing anti-cancer foods, and one stand-out supplement.
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Anti-Cancer FoodsReducing your risk for cancer with
diet & supplements
Doug Cook, RD MHScRegistered Dietitian/Nutritionist
www.dougcookrd.com
Introduction
Lifestyle: healthy diet, regular physical activity, & a healthy body weight can lower your risk of cancer.
Healthy eating can reduce risk by 30-40%.
Healthy eating + not-smoking + healthy body weight + regular exercise can decrease total risk by 60-70%.
This presentation will highlight some of the more promising foods & supplements that may reduce your risk.
Physical activity & healthy body weight will be discussed.
Let thy food be thy medicine and thy medicine be thy food
Hippocrates (460-377BC)
Diet helps by
Boosting the immune system White blood cells etc. need nutrients to work well
Preventing ‘angiogenesis’ The formation of new blood vessels that tumours need to obtain
nutrients
Stimulates the body’s detoxification system Dietary compounds aid the liver in it’s function
Regulates ‘apoptosis’ Cells normally ‘self destruct’ if not working properly, apoptosis
helps to keep cancer cells from growing out of control
Reduces inflammation A source of free radicals; damages cells/DNA
Diet helps at all stages of cancer development
Crucifers
Cabbage, broccoli*, turnip & bok choy
Cauliflower & Brussels sprouts*
Radish & watercressKale & collard greens
*these vegetables are especially rich in the anti-cancer compounds
Crucifers
Benefits These vegetables contain the largest variety of anti-
cancer phyto-nutrients Sulforaphane, indole-3-carbinol [over 100 different kinds]
The phyto-nutrients help the liver to flush toxins out of the body
Shown to interfere with all stages of cancer development Initiation, promotion & progression
Sulforaphane helps to stimulate ‘apoptosis’ or cell death This helps to keep cancer cells from growing out of control
Crucifers
Caveats The anti-cancer phyto-nutrients in crucifers are easily
destroyed Water-soluble & heat sensitive Cook in minimal water Use short cooking times
Steam/stir-fry Include several raw choices per week Frozen better than none at all
How much? Eat several servings per week
One serving = ½ cup
Allium Family
Onions, leeks Shallots, chives & garlic
Benefits Sulfur-containing phyto-nutrients Help the liver to flush toxins out of the
body and prevent activation of carcinogenesis
Garlic appears to stimulate ‘apoptosis’, just like crucifers can
Allium Family
For onions, leeks, shallots & chives Not heat sensitive [like crucifers are] Cooking them doesn’t diminish their
anti-cancer properties
Garlic Freshly crushed/minced has the most
anti-cancer benefits Let it sit for 5 minutes before eating
How much? 100g/3.5oz (~ ½ cup) of allium
vegetables per day [ambitious!]
Soy
Soybeans (edamame), miso, roasted soybeans, tofu, tempeh, soy beverage Made from 100% whole soy food [not analogues!]
Benefits Bind to cells that estrogen normally does thereby blocking the
body’s estrogen Reduces inflammation Inhibits new blood vessel formation
Starves micro tumours production of sex-hormone binding globulin
Lowers estrogen levels Inhibits the enzyme aromatase
Lowers estrogen levels
Whole Versus Processed Soy Foods
Choose Whole Foods Soy beans Tofu Tempeh Plain Soy beverage
‘whole soy beans’ Miso Miso soup Organic, fermented, whole soy
protein powder
Why? Contains isoflavone and other
ingredients in natural proportion
Avoid Processed Foods Sports bars Veggie dogs Veggie bacon Veggie burgers Flavoured (sweetened) Soy
beverageWhy? Isoflavone content not as
high/refined food Like other processed foods,
can contain less healthy ingredients
These are not whole soy foods!
Processed (non-whole food) soy products
Soy
How much? Eat traditional whole soy foods in amounts that
provide about 25mg isoflavones per day Only requires small amounts, it’s not about going over-
board Soy is not goitrogenic if diet contains enough iodine The amount research has found to reduce risk
Isoflavone supplements Negative results AVOID these supplements
Isoflavone Content of Foods Made from Soybeans
Food Isoflavones (mg/100g)
Soy flour 199 (1.2 cups)
Dry roasted soybeans 128 (1/2 cup)
Boiled green soybeans (edamame)
55 (1/2 cup)
Miso 43 (1/3 cup)
Tofu 28 (1/3 cup)
Soy beverage 9 (1/2 cup)
Tofu dog 3 (2.5 dogs)
Soy sauce 1.7
Chickpeas 0.1
Soy oil 0
Turmeric
Staple of India’s daily diet People from India consume 1.5 to 2 g per
day
Curry A mixture of spices (coriander, cumin,
cardamom, fenugreek, red, black and cayenne pepper and 20-30% turmeric)
Amount of turmeric in curries can vary a lot Best to include extra turmeric in your
diet as well
Turmeric
BenefitsCurcumin
Active ingredient in turmeric Black pepper increases absorption Potent anti-inflammatory and anti-oxidant properties
Most likely anti-cancer at gene level too
How Much? Aim to get ½ to 1 teaspoon per day Add to chicken, egg, or tuna salad, sprinkle of salads or in
sandwiches, melt into olive oil or butter and drizzle over steamed vegetables, stir into soups and stews
Green Tea
Staple of Asian countries Loose leaf, tea bags, matcha
BenefitsContains flavanols [catechins], a type of
polyphenol EGCG: “‘epigallocatechin gallate’
Main catechin of interest with anti-cancer activity Strong anti-angiogenesis potential
Starves micro tumours Inhibits cell growth Reducing inflammation Enhance immunity
Green Tea
EGCG - caveat Content varies
Area of cultivation Diversity of plants Harvest season Processing techniques ** brewing time:
<5mins (20% EGCG extracted) ≥ 8-10mins (100% EGCG extracted)
Japanese more than Chinese
How much? As little as 3 cups per day
Citrus
Lemons & oranges GrapefruitMandarins, tangerines &
ClementinesLime is a different species
Doesn’t count in this example with respect to cancer risk reduction
Citrus
BenefitsContains the phytochemicals
‘bioflavonoids’ Terpenes, hisperidin, quercetin Preserves blood vessel integrity Anti-inflammatory Enhances detoxification of carcinogens
May help to keep concentration of other dietary anti-cancer compounds elevated in the body for longer periods of time Enhancing those compounds
Citrus
Whole fruit is best Great source of bioflavonoids Bioflavonoids are highly
concentrated between rind & flesh
‘pith’ or the white stuff
How much? Several servings per week Be sure to eat as much of the
pith as you can stand!
Omega-3 fat
Polyunsaturated fatOmega-6 – linoleic acid
Chicken, safflower, corn, sunflower, hemp, soybean, and grapeseed, wheat germ & walnut oil We eat an excess of these, best to avoid these oils
Omega-3 - Alpha linolenic acid (ALA) Flaxseed, chia/salba, soy, walnuts, canola oil
Omega-3 - EPA/DHA Fish & seafood (sardines, mackerel, salmon, trout) Omega-3 fortified eggs
Liquid and shelled
Omega-3 fat
Omega-3 fats from fish, seafood & fortified egg products
Benefits Decrease inflammation which disturbs
immunity Unlike excess omega-6 fats, they promote
inflammation Induces apoptosis
Keep cancer cells from reproducing Prevents angiogenesis
Starves cancer cells from access to new blood vessels Helps to prevent cancer cells from getting
nutrients
Omega-3 fat
Most North Americans don’t get enough EPA/DHA Eat fatty fish 2 to 3 times per week Include omega-3 eggs
Shelled and/or liquid Consider a supplement
Fish, squid or algae oil
ALA We get enough Continue to use small amounts of
freshly ground flax/chia seed, other nuts & seeds, soy
Chocolate
Polyphenols 50g of 70% dark chocolate has 2x the polyphenol content of
a glass of red wine and as much as a cup of green tea Potent antioxidant activity
Benefit in cardiovascular disease Reduces blood pressure, increases blood flow, prevents LDL
cholesterol from oxidation
Preliminary anti-cancer benefits Early research: inhibits cancer cell growth by stimulating
angiogenesis Starves cancer cells & micro tumours
Chocolate
How much? 40-50g of 70% cocoa per day 80, 85 & 90% dark chocolate
Need less, about 25g
Raw cocoa powder Not “Dutched” or alkalized 1 tablespoon per day
Raw cocoa nibs 4 teaspoons per day
Limit milk chocolateWhite ‘chocolate’ is not chocolate
Honourable mentions Berries
polyphenols ellagic acid, anthocyanidins, proanthocyanidins
Carrots falcarinol
Ground flax lignans
Tomato products Lycopene, other compounds
Brazil nuts selenium
Mushrooms beta-glucan, lentinan, ergothioneine
Chili peppers and jalapenos capsaicin
Vitamin D & CancerResearch supports its role
Prevention Some 20+ cancers
Treatment Those with higher levels at diagnosis have better
prognosis
How much to take? Ideal blood level? Unknown - Unknown
Best evidence Achieve a blood level similar to those with a
more natural relationship with the sun
Risk factors for vitamin D deficiency
breast-fed infants & pregnant women
those who avoid all sun exposure during spring/summer including those residing in institutions (or get minimal exposure, including those who predominantly work or spend a lot of time indoors)
persons with heavily pigmented skin
persons who wear concealing clothing (for religious reasons or ‘office clothes’ or who do not regularly wear shorts, short-sleeved shirts or sleeveless shirts) during the late spring/summer
obese persons (due to the sequestering of vitamin D in excess adipose tissue)
persons with medical conditions causing fat malabsorption
persons who do not consume foods rich in vitamin D
adults over 50 years due to decreased production of cholecalciferol by the skin and due to decreased production of calcidiol by the liver
Vitamin D levels
Situation Vitamin D blood level nmol/LPuerto Rican farmers / hospital workers 125 / 85
Heavily pigmented indigenous peoples (Africa & Australia etc)
100 - 125
Toronto lifeguards 125 - 150
Canadians – end of winter 30 – 55
Level found to reduce cancer: RCT study 96
Level associated with rickets 25
2000IU per day supplement 50 - 75
4000-5000IU per day 100 - 120
Level suggested by experts 100 - 150
To convert nmol/L to ng/L, ÷ by 2.5
Source Serving Vitamin D content
Fortified foods
Milk (cow, goat) 1 cup ~ 100 IU vitamin D3
Margarine 1 tsp ~ 30 IU vitamin D3
Yogurt (selected brands) ½ cup ~ 30 IU vitamin D3
Orange juice/soy/almond beverage (calcium-fortified) 1 cup ~ 100 IU vitamin D3
Natural foods
Salmon 3 oz ~ 500 – 800 IU vitamin D3
Sardines, mackerel, tuna 3 oz ~ 200 - 250 IU vitamin D3
Shiitake mushrooms 3.5 oz ~ 100IU vitamin D2b
Egg yolk 1 large ~ 20 IU vitamin D3
Supplements
Prescription 1 capsule 50,000 IU vitamin D2
Multivitamins 1 capsule 400 - 1000 IU vitamin D3
Vitamin D 1 capsule 400 - 1000 IU vitamin D3
Cod liver oil 1 tsp ~ 400 - 1000 IU vitamin D3
Sunlight exposure [times are for fair complexions]
Arms + legsFull body exposure
5-10 min 15-30 min
~ 3000 IU vitamin D3 ~ 10,000-15,000 IU vitamin D3
aCanadian sources unless otherwise indicated.bVitamin D2 (ergocalciferol) is a less potent form of the vitamin found in certain plants and fungi.
Vitamin D
Canadians Among those at the highest risk for deficiencies
43 degrees latitude
• 43 degrees latitude – unable to make any vitamin D from mid-October to mid-April, due to low levels of UVB rays
• actually longer since no one is wearing shorts and t-shirts until June or so…
Vitamin D
Current recommendations from the Canadian Cancer Society (June 2007): Adults living in Canada should consider taking 1,000 IU a day
during the fall and winter Adults at higher risk of having lower Vitamin D levels should
consider taking it year round **this amount was simply half the original Upper Intake Level of
2000 IU
Institute of Medicine & Health Canada (Nov, 2010): No Observable Adverse Effect Level 10,000IU/day
The amount where no adverse effects have been seen Doubled the Upper Intake Level to 4000IU/day
Includes a large safety margin
Vitamin DIt’s has a lot of promise in reducing many chronic
diseases including many cancers
It’s inexpensive
It’s safe
You have nothing to lose and everything to gain
Talk to your doctor if you’d like a blood test
THE SPACETHE SPACE
ON YOUR ON YOUR PLATEPLATE
Protein:
• Chicken• Fish• Beef• Pork• Turkey• Lamb• Egg
Grains:
• Rice
• Pasta
• Barley
• Potato
• Millet
• Kamut
• Couscous
• Pulses [chickpeas, lentils, beans & peas]
Starch-rich carbohydrates
Fresh/frozen lower-starch vegetables
Proteins
Fats:• unsalted butter• olive oil• avocado oil• macadamia nut oil• sesame oil
Model your plate after this!
Take-Home Messages
Individual lifestyle choices play a major role in reducing cancer risk
About one-third of all cancers are directly related to diet and exercise
Enjoy a diet rich in minimally processed whole foods, that includes fruits & vegetables and just enough calories to avoid weight gain
Consider working with a Registered Dietitian
Doug Cook RD MHScwww.dougcookrd.com
416-413-9095