Cancer is predicted to be one of the leading causes of death in every country of the world. According to Institute for Health Metrics and Evaluation (2020), in Philippines alone, the morbidity due to cancer have been observed in an upward trend and projected to double in the year of 2040.
On the other hand, a large body of convincing evidence from research have shown that 30–40 percent of all cancers can be prevented by lifestyle and dietary measures alone. A joint report by the World Cancer Research Fund and the American Institute for Cancer Research found out that diets high in fruit and vegetable would significantly reduce the risk of developing various forms of cancer.
Certain fruits and vegetables induce a cancer-protecting effect due to its antioxidant properties that inhibit reactions of free radicals. Reactive species of oxygen (ROS) are free radicals that damage the integrity of cells leading to oxidative stress and consequently contribute to chronic diseases progression like cancer. Hence, there are hundreds of different substances that displays antioxidant property, the most recognized ones are selenium, carotenoids, zinc, phenolic compounds and Vitamin C and E. Below are the food sources of these nutrients:
• Selenium- A potent antioxidant that is densely found in Brazil nuts. Whole grains and legumes grown in selenium-rich soil are good source of selenium as well. Sunflower seeds, nutritional yeast, brewer’s yeast, fish, shellfish, beef, poultry, barley, and brown rice are good sources, too.
• Carotenoids- It has an essential impact in mitigating free radicals. This includes beta-carotene and lycopene as well. Fruits like apricots, cantaloupe, mangos, pink grapefruit, oranges, beets, peaches, tangerines, tomatoes and watermelon have ample amount of carotenoids as evident in its color pigmentation. Colorful vegetables like broccoli, carrots, bell pepper, squash, spinach, sweet potatoes, turnip, collard greens and asparagus are rich sources of this nutrient also.
• Zinc- Foods packed with zinc are beef, poultry, oysters, shrimp, sesame seed, pumpkin seeds, chickpeas, lentils, cashew, and fortified cereals.
• Phenolic compounds- Fruits containing phenolic compounds include apples, apricots, avocados, bananas, cherries, dates, grapes, nectarines, papayas, peaches, persimmons, pears, and strawberries. Other foods like onion, peanuts, certain spices, red/white wine, tea and cocoa also contain high amounts of phenolic acids.
• Vitamin C- The cruciferous vegetables like Brussel sprouts, broccoli, cabbage, cauliflower, kale, kohlrabi or turnip cabbage, mustard greens, and collards such as pechay, are rich source of this vitamin. Bell pepper, leafy greens and citrus fruits are known to contain high amount of vitamin C as well.
• Vitamin E- Foods dense in this vitamin are almonds, avocado, swiss chard, peanuts and leafy green vegetables.
It is clear that nutrition plays a major role in impeding cancer progression and holds a power not just in its treatment but all the more in preventing it. Certainly, cancer prevention is possible, and it all starts by simply filling up our plates with more fruits and vegetables. Together, let us fight cancer through food!
/JBVC
References:
Institute for Health Metrics and Evaluation. (2020). GBD Compare. Seatte, Washington. Retrieved from https://vizhub.healthdata.org/gbd-compare
Harvard TH Chan. Antioxidants. Retrieved from the Nutrition Source website: https://www.hsph.harvard.edu/nutritionsource/antioxidants/
Key, Timothy J. et al. 2020. Diet, nutrition, and cancer risk: what do we know and what is the way forward? Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7190379/
World Cancer Research Fund, American Institute for Cancer Research. (2018).Diet, nutrition, physical activity and cancer: a global perspective. Continuous update project expert report. https://www.wcrf.org/dietandcancer.
