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Foods That Fight Free Radicals and Cancer

Brian Bartholomew - Monday, September 03, 2012

Diet and Cancer Research e-mail this page

The Antioxidant Defenses

Oxygen is essential to life. But, as oxygen is used in the body, some of the oxygen molecules become very unstable. These unstable oxygen molecules, called free radicals, can attack cell membranes and even damage the DNA (genetic code) in the nucleus of the cell. Damage to DNA is the beginning of cancer.

Fortunately, the foods we eat can help protect our bodies. Antioxidants, including vitamin C, vitamin E, beta-carotene, selenium, and others, can neutralize the damaging effects of oxygen. These powerful, natural chemicals come to us in vegetables, fruits, grains, and beans (see table below). People who include fruits and vegetables in their daily diets have lower rates of many forms of cancer.

Smokers have provided dramatic demonstrations of the power of vegetables and fruits. A 55-year-old male smoker whose diet is low in vitamin C has a one-in-four risk of dying of lung cancer in the next 25 years. But if the smoker has a high intake of vitamin C, either through diet or supplements, his risk drops to 7 percent.7 Effects of antioxidants have even been seen in childhood. When children with brain tumors were studied, it was found that their mothers consumed less vitamin C during pregnancy, compared to other women.8

Antioxidants in Foods (in mg)

Source

Vit C

B-
carotene

Vit E
Apple (1 medium)

8

0.04

0.44
Broccoli

116

1.30

1.32
Brown rice

0

0.00

4.00
Brussels sprouts

96

0.67

1.33
Carrot (1 medium)

7

12.00

0.28

Cauliflower

54

0.01

0.05
Chick peas

2

0.02

0.57

Corn

10

0.22

0.15

Grapefruit (pink, 1/2)

47

0.19

0.31
Navy beans

2

0.00

4.10
Orange (1 medium)

75

0.16

0.31




Pineapple

24

0.02

0.16




Fresh spinach

16

2.30

0.57

Strawberries

84

0.02

0.23

Sweet potato (1 medium with skin)

28

15.00

0.32

Serving sizes are one-cup (8 oz.) except as otherwise noted.

Sources: Pennington JAT. Bowes and Church's Food Values of Portions Commonly Used. New York, Lippincot, 1998. Messina M, Messina V. The Dietitian's Guide to Vegetarian Diets. Gaithersburg (Md.), Aspen, 1996. USDA Nutrient Database for Standard Reference, Release 12, last updated April 7, 1999.

Even with vegetables and fruits in the diet, damage to the cells' DNA will occasionally occur, so the body has built-in repair machinery. Fixing DNA requires a B vitamin called folic acid, which is found in dark green leafy vegetables, fruits, peas, and beans. The Recommended Dietary Allowance (RDA) of folic acid for adult women is 200 micrograms per day and increases to 400 micrograms per day for pregnant women. The RDA for adult men is 180 micrograms per day.9 As the table below shows, beans and vegetables are rich in folic acid.

Folic Acid in Foods (micrograms per 1-cup cooked servings)
Asparagus

262

   Kidney beans

229
Vegetarian baked beans

61

 Lentils

358
Black beans

256

 Lima beans

156
Black-eyed peas

254

 Navy beans

255

Broccoli

78

 Pinto beans

294

Brussels Sprouts

94

 Soybeans

93
Chick peas

282

 Spinach

262
Great northern beans

181

Source: Pennington JAT. Bowes and Church's Food Values of Portions Commonly Used. New York, Lippincott, 1998.

We are all exposed to cancer-causing chemicals, whether we like it or not. Some people are smokers, and, of course, quitting smoking is a vital step for them. But all of us are exposed to chemicals in the air, in water, in food, and in household products, not to mention the carcinogens produced within our bodies as a part of our metabolic processes. While trying to minimize our exposure to carcinogens, we can also shore up our defenses against these assaults by including generous amounts of vegetables and fruits in our diet. A plant-based diet rich in vegetables, fruits, legumes, and unprocessed cereals is associated with a decreased risk of cancer.10
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Nutrient Density Chart

Brian Bartholomew - Saturday, March 10, 2012
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Nutrient Density Key To Health Video

Brian Bartholomew - Sunday, March 04, 2012

Posted by Dr. Brian Bartholomew Chiropractor Ithaca, NY

In this video Dr. Joel explains the concept of nutrient density and food choices.  He teaches how to optimize your health through lifestyle and nutritional changes.  For weight loss, reversing heart disease, helping your body fight cancer all have to have the proper nutrients coming in and toxins being kicked out. 
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Eat to Live 6 Week Eating Plan

Brian Bartholomew - Sunday, March 04, 2012

Eat to Live 6-Week Plan

Jan 1 2010 | by  Posted by Brian Bartholomew D.C. of Ithaca, NY 3/4/2012

Salad is the main dish

Eat to Live 6-Week Plan

From the book Eat to Live: The Revolutionary Formula for Fast and Sustained Weight Loss by Dr. Joel Fuhrman

UNLIMITED (eat as much as you want):

  • all raw vegetables, including raw carrots (goal: 1 lb. daily)
  • cooked green vegetables (goal 1 lb. daily)
  • beans, legumes, bean sprouts (minimum 1 cup daily in total of these)
  • fresh fruit (at least 4 daily).
  • eggplant, mushrooms, peppers, onions, tomato and other non-starchy vegetables, cooked and raw (unlimited)

*Beans should be eaten daily

LIMITED (not more than one serving):

  • cooked starchy vegetables OR whole grains–Maximum 1 cup per day (butternut or acorn squash, corn, sweet potato, brown rice, cooked carrots, whole grain breads*, whole grain cereals*)
  • raw nuts and seeds (1 oz. or 28.5 grams a day) or 2 ounces avocado
  • ground flaxseed (1 tablespoon a day)
  • soymilk, almond milk or coconut milk low-sugar preferred–Maximum 1 cup a day

*avoid breads and cereals as much as possible

OFF-LIMITS:

  • dairy products
  • animal products
  • between meal snacks
  • fruit juice, dried fruits
  • salt, sugar

NUTS and RAW SEEDS, but not ground flax, are optional for obese or overweight persons while they follow this weight loss plan. People who have difficulty losing weight may also eliminate the starchy vegetable/grain.

Interested in sharing ideas with other Eat-to-Livers? Join us on the Eat-2-Live email list!

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Nutrient Density of Foods and How Much You Should Eat

Brian Bartholomew - Sunday, March 04, 2012

Chart Explaining the Eat to Live Program

Jan 2 2010 | by  | Posted 3/4/2012 by Dr. Brian Bartholomew Chiropractor Ithaca, NY


Nutrient-Density Chart

Copyright Dr. Joel Fuhrman
www.drfuhrman.com

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