Foods that fight cancer

by Pieta Cedaro APD (Consult Dietician)

It seems these days that no-one has been spared a cancer scare-be it family, friend or their own health. The World Health Organisation suggests that approximately 30% of cancer related diseases are attributed to dietary habits. The good news is that a wealth of evidence suggests that legumes, herbs, spices, vegetables, wholegrains, fruits, teas and nuts contain anti-cancer compounds that can help optimize the body's immunity to cancer. It appears that fatty fish also assists, most likely due to its high concentration of omega 3 fatty acids.

Plant based foods contain a cocktail of anticancer compounds such as:

• Carotenoids(found in brightly coloured vegetables and fruits e.g. carrots, pumpkin)
• Polyphenols(some of which are known as flavonoids found in wholegrains, soy beans, herbs, some fruits e.g. berries, apples, nuts, tea, seeds, olives, extra virgin olive oil)
• Glucosinolates and indoles(brussel sprouts, cabbage, cauliflower, broccoli)
• Allium cmpunds(onions, garlic)
• Coumarins(seeds, wholegrains, citrus)

It does not mean that you have to turn vegetarian, but studies have shown that too much processed meat such as ham, pastrami have been shown to increase the risk of some cancers so keep these to a minimum. Also if you cook on the Barbie often try using the hot plate rather then over a direct flame or coals as at high temperatures fat dripping onto coals can create carcinogenic compounds. Some potentially carcinogenic compounds can also be reduced if meat is marinated prior to cooking-often make the meat more tender and tastier anyway too.

Remember too that maintaining a healthy weight by cutting excess kilojoules and exercising regularly is critical when it comes to reducing your risk of hormone dependent cancers of the prostate, ovaries, colon rectum, kidney, endometrium and breast.

So perhaps try adding an extra handful of herbs, some broccoli or cauliflower more regularly to the dinner plate, some lentils or kidney beans to a salad or a generous serve of garlic and onion to the roast vegetables, sauces or stews more often, swap some meat for lentils, chick peas or kidney beans of fatty fish, have a good old cup of tea and be sure to have 2 fruit and 5 serves of vegetables a day to give you a delightful cocktail of anti-cancer compounds for a longer healthier life.