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Information

  1. USE: To enhance immune function, promote wellness as an anti-inflammatory agent; to reduce risk of chronic diseases, including cancer.
  2. SOURCE FOODS:
    1. Berries.
      1. Rich in: vitamin C, fiber, potassium, phytochemicals (flavonoids).
      2. Effect:
        1. Antioxidants: protect against cell damage.
        2. Anti-inflammatory.
        3. Antiulcerative.
        4. Antiviral.
        5. May help to inhibit tumor formation in: liver, colon, esophageal, and oral cancer.
      3. Servings: daily.
    2. Citrus fruits.
      1. Rich in: vitamin C, folic acid, phytochemicals (e.g., beta-carotene, limonoids, monoterpenes, phenols).
      2. Effect:
        1. Inhibit activation of cancer cells; detoxify cancer promoters.
        2. Aid protective enzymes.
        3. Stimulate cancer-killing immune cells.
        4. May reduce risk of: breast, skin, colon cancers.
      3. Servings: daily.
    3. Cruciferous vegetable family.
      1. Rich in: antioxidants (e.g., beta-carotene and vitamin C); also isothiocyanates; including sulforaphane.
      2. Group includes: broccoli, kale, cauliflower, cabbage, bok choy, brussels sprouts.
      3. Effect:
        1. Isothiocyanates: interfere with tumor growth.
        2. Neutralize cancer-causing chemicals.
        3. Stimulate enzymes (e.g., glutathione S-transferase) that inactivate carcinogens.
        4. May help reduce risk of hormone-related cancers (e.g., breast, prostate, and thyroid).
        5. May help reduce risk of: lung, GI, oral, pharyngeal, and esophageal cancers.
      4. Servings: 3 servings/week.
    4. Fatty fish (salmon, trout, herring, bluefish, sardines).
      1. Rich in: omega-3 fatty acids, iron, B vitamins, selenium, vitamin D.
      2. Effect:
        1. Inhibit growth of cancer cells.
        2. Stimulate the immune system.
        3. Help prevent or reduce muscle wasting.
        4. May reduce the risk of cancers of: breast, prostate, endometrium, colon.
      3. Servings: twice/week or more often.
    5. Flaxseed.
      1. Rich in: omega-3 fatty acids, lignans, fiber, protein, calcium, potassium, vitamin B, iron.
      2. Effect:
        1. Block tumor growth.
        2. Inhibit angiogenesis.
        3. Enhance immune system.
        4. Anti-inflammatory.
      3. Caution: Not to be used by clients with hormone-sensitive breast cancer and/or if using tamoxifen or other antiestrogenic drugs.
    6. Garlic and onions.
      1. Effect:
        1. Increase detoxification of enzymes.
        2. Stimulate cancer-fighting immune cells.
        3. May decrease risk of: prostate, breast, gastric, and colon cancer.
        4. May also have antiasthma and cardioprotective effects.
      2. Servings: use in any recipe.
    7. Green tea.
      1. Rich in: polyphenols (antioxidants that prevent DNA damage).
      2. Effect:
        1. Catechins (a type of polyphenol) may help to rid body of carcinogens.
        2. May neutralize cell-damaging free radicals.
        3. Stimulates immune response.
        4. May suppress the growth of cancer cells.
        5. May reduce the risk of: colorectal, prostate, breast, bladder, gastric, esophageal, liver, lung, skin, and head and neck cancers.
      3. Servings: 2 to 4 cups daily.
    8. Herbs and spices.
      1. Rosemary: rich in carnosol and ursolic acid with strong antioxidant activity.
      2. Turmericand cumin: rich in curcumin that may reduce risk of leukemia, skin, and liver cancers.
      3. Chili peppers: rich in capsaicin that helps to prevent formation of nitrosamines; may reduce risk of colon, gastric and rectal cancers.
    9. Legumes/beans.
      1. Rich in: low-fat source of protein and dietary fiber, iron, folic acid, calcium, zinc, phytochemicals (e.g., phytosterols, saponins, phytic acid, isoflavones).
      2. Effect: prevent DNA damage → provide anticancer activity.
      3. Servings: 3 to 4/week.
    10. Nuts.
      1. Rich in: dietary fiber, vitamin E, healthy fats.
        1. Brazil nuts: high amount of selenium.
        2. Walnuts: high in omega-3 fatty acids.
      2. Effect: encourage "suicide" (apoptosis) of cancer cells.
      3. Servings: 2 Brazil nuts daily; 2 tbsp of walnuts daily.
    11. Olive oil(extra virgin).
      1. Rich in: monounsaturated fats, polyphenols.
      2. Effect:
        1. Inhibit oxidative stress.
        2. Arrest cell proliferation.
        3. Induce cell death (apoptosis).
      3. May reduce risk of: breast, prostate, and colorectal cancers.
    12. bulbImageVegetables/fruits—orange-colored (carrots, sweet potatoes, winter squash, mangoes, papayas).
      1. Rich in: vitamin C, folic acid, other B vitamins, fiber and beta-carotene.
      2. Effect: carotenoids strengthen immune system.
      3. May reduce risk of: lung, colorectal, uterine, prostate, and breast cancers.
      4. Servings: daily servings of dark-orange and green foods.
    13. Soy foods.
      1. Rich in: protein, fiber, calcium, variety of vitamins and minerals; phytoestrogens (e.g., isoflavones, lignans).
      2. Dietary sources: soybeans (edamame), tofu, tempeh, miso, soy nuts, soy milk.
      3. Caution: Those with breast cancer are advised to limit soy consumption to 3 to 4 servings/week.
      4. May reduce risk of cancers: breast, prostate, thyroid, and colon.
      5. Servings: 1 to 2 daily soy servings (10 to 30 gm soy protein and 30 to 90 mg isoflavones). Avoid excesses of more than 200 mg isoflavones daily.
    14. Tomatoes.
      1. Rich in: lycopene, vitamin C, beta-carotene, potassium.
      2. Effect:
        1. Antioxidants that scavenge free radicals.
        2. Reduce tissue damage.
        3. Protect cell membranes.
        4. Prevent formation of nitrosamines.
      3. Have been shown to inhibit growth of: prostate, colon, bladder, cervical, stomach, esophageal, and lung cancers.
      4. Servings: 4 or more daily.
    15. Whole grains.
      1. Rich in: fiber, vitamins, trace minerals, antioxidants, plant sterols, phytoestrogens, phytases, tocotrienols, lignans, ellagic acid, saponins.
      2. Dietary sources: oats, barley, mullet, brown rice, bulgur.
      3. Effect: may reduce risk of various cancers, as well as hypertension, heart disease, obesity, and diabetes.
      4. Servings: 3 times daily.
    16. Yogurtwith live, active cultures.
      1. Rich in: protein, calcium, and probiotics.
      2. Effect:
        1. Boost immunity.
        2. Inhibit cell proliferation.
        3. Induce cell death.
      3. May protect against colorectal cancer.