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Cancer Prevention Foods

Key Term: Phytochemical

Naturally occurring component in plants that appears to have beneficial effects upon human health (beyond nutritional demands) (Levetin & McMahon, 1996).

Many plants contain incredible phytochemicals which have been proven to help provide protection against cancer, hypertension, heart disease, arthritis and various other conditions and diseases associated with aging (Levetin & McMahon, 1996).  This is part of the reason why the high consumption of Fruits and Veggies as well as Whole Grains is so greatly encouraged.  According to the Canada Food Guide, adults should eat 7-10 and 6-8 servings of Fruits/Vegetables and Whole Grains, respectively.

Below you will find a list of some foods you may want to incorporate into your healthy daily diet:

Food

Phytochemical

Action

Soy milk, tofu Genistein Inhibits the formation of blood vessels that assist in the growth of small tumours
Spinach, collard greens Lutein Reduces blindness in the elderly
Carrots, squash, apricots, peaches Beta carotene Protects the immune system
Fish oil Omega-3-fatty acids May reduce risk of heart disease
Chile peppers Capsicum Prevents toxic molecules from invading and damaging cells, thereby discouraging the growth of cancerous cells
Rosemary Quinines Interfere with the action of cancer-causing substances
Beans, peas, peanuts Isoflavones Interfere with harmful estrogen action and may reduce risk of breast and ovarian cancer
Cabbage, broccoli, cauliflower, kale Isothyocynates, indoles Block carcinogens from damaging a cell; interfere with the action of harmful precancerous form of estrogen
Citrus fruits Terpenes Stimulate enzymes that block tumour growth
Strawberries, pineapple Chlorogenic acid Blocks the production of cancer-causing nitrosamines
Garlic, onions Allylic sulphide Intercepts and detoxifies carcinogens, slowing tumour growth
Flaxseed Lignans Interfere with estrogen action and may reduce risk of breast and ovarian cancer
All fruits and veggies Flavenoids Prevent carcinogenic hormones from attaching to cells
Source: Clark, Nancy. Sports Nutrition Guidebook (2nd Ed.). Brookline, MA: Human Kinetics, 1997. Table 2.6

Follow this link to get a PDF copy of the Canada Food Guide:

http://www.hc-sc.gc.ca/fn-an/alt_formats/hpfb-dgpsa/pdf/food-guide-aliment/view_eatwell_vue_bienmang_e.pdf

Also, check out Health Canada’s Food and Nutrition Website:

http://www.hc-sc.gc.ca/fn-an/index_e.html


Clark, Nancy. Sports Nutrition Guidebook (2nd Ed.). Brookline, MA: Human Kinetics, 1997.

Levetin, E. & McMahon, K. Plants in Society. Toronto, ON: McGraw-Hill Ryerson, 1996.