Foods That Prevent Cancer And Act Like Medicine

Eating well could soon take on an entirely new meaning.  Research shows that certain foods may help prevent disease.  Scientists have zeroed in on dozens of foods you should dig in to more regularly because they may help prevent cancer, heart disease and more.  The secret may lie in the hundreds of chemicals hidden in everyday foods. 
For  example, many fruits and vegetables contain anti-oxidants, including beta carotene and vitamins C and E.  These substances have the ability to inhibit free radicals, harmful molecules that circulate in the body and damage healthy tissue.  Potentially dramatic health benefits can also be derived from other chemicals in the food and fibre.  Vitamin supplements do not offer the same benefits because pills don't contain the same unique and potent chemicals that are naturally present in foods.  So - eat up!

Apricots

A super source of anti-oxidents, beta carotene and vitamin C.  Studies suggest orange and green fruit and vegetable help protect against lung cancer.  Apricots are full of fibre.

Bananas

This fruit may help lower blood pressure.  The magic ingredient?  Potassium.  Bananas are also rich in vitamin B6, which research has found is essential to maintain a strong immune system. 

Barley

It's brimming with beta glucans, a type of soluble fibre that can lower your risk of heart disease by reducing levels of artery-clogging LDL (low-ensity lipoproteins).  Hulled, waxy varieties contain the most beta glucans.  Unpearled barley is uprocessed and thus higher in fibre.  (All fibre helps lower blood pressure.)

Beef (Lean)

Lean beef may help protect against infections and cellular damage that can lead to cancer because it is an excellent source of zinc (an immune system strengthener) and niacin (which may prevent cancerous changes).  You don't have to eat a lot to benefit - just three or four serves a week.

Black Beans

Their soluble fibre helps in lowering LDL and reducing blood pressure.  The fibre also helps keep blood sugar levels on an even keel, staving off hunger and even reducing the need for insulin among diabetics.  Of course, other beans and peas are full of fibre too.

Bran Cereal

Choose one high in wheat bran - there's no better source of cancer fighting insoluble fibre.  Look for a cereal that provides at least 5g of fibre per serve.

Broccoli

Broccoli is bursting with cancer-fighting fibre, beta carotene and vitamin C.  It also has folic acid (which helps prevent neural-tube birth defects), bone building calcium and boron, potassium (which helps lower blood pressure) and chromium (which stabilises blood sugar).  Research has also uncovered  a cancer-fighting chemical in broccoli called sulforaphane.

Brown Rice

This healthy grain contains a substance called oryzanol, which can reduce LDL levels as much as 20 percent, anda high-fibre bran that may help lower cholesterol.  Brown rice also contains vitamin B6, magnesium, thiamin (important for functioning of nerves), niacin, copper, zinc and vitamin E which, studies show, strengthens the immune system and reduces the risk of heart disease and cataracts.

Cabbage

An important member of the cruciferous family of cancer-fighting vegetables, its anti-cancer key may be the presence of substances called indoles.  Scientists think that one indole in particular may help prevent breast cancer by decreasing the activity of the chemical estradiol, which is a precursor to the hormone oestrogen (oestrogen fuels the growth of certain tumors).

Carrots

These are sky high in beta carotene.  A recent study of 87,000 female nurses found those who had five or more servings of carrots a week were 68 percent less likely to suffer a stroke than those eating one or fewer carrots a month.  Eating one carrot a day may also reduce the risk of lung cancer among ex-smokers.

Figs

Figs, fresh or dried, provide vitamin C.  A recent survey of more than 30,000 men found that only fruit fibre (such as that found in figs) was linked to reduced systolic blood pressure (pressure during the heart's contractions).  All fibre is associated with reduced diastolic blood pressure (pressure when the heart is at rest between contractions).

Fish

The omega-3 fatty acids in fish oils are good for lowering blood fats, especially triglycerides, reducing blood pressure and may even ease arthritis symptoms.  Mackerel, sardine, trout, herring, anchovies and salmon have the most fatty acids.  Eat fish 2 or 3 times a week and you should be covered.  (Do not take fish oil supplements without seeking the advice of your doctor.)

Garlic
The health benefits of garlic aren't just folklore.  Research does indicate that garlic helps protect against heart disease and stroke. It may also lower blood presure and test-tube studies show it even acts as a anti-biotic.  Garlic also contains allylic sulphides, substances that appear to detoxify carcinogens.  Like onions and leeks, garlic has been linked to lower stomach cancer rates.
Grapes
All grapes are a great source of boron, a mineral that may help to ward off osteoporosis.  Red grape juice is another healthy choice.  Besides boron, it contains resveratrol, a chemical that may help revent heart disease by inhibiting the clumping of blood cells.
Kale
Another weapon against heart disease, kale is especially rich in beta carotene and bitamin C, both of which may reduce the harmful effects of LDL cholesterol.  It is also full of fibre, vitamin B6, calcium, copper, manganese and potassium.
Kiwi Fruit
Its fuzzy brown esterior hides a bright green interior full of cancer-fighting fibre and vitamin C.   Vitamin C may also play a role in the prevention of cataracts.
Lentils
These pulses are a powerhouse of nutrients, espeacially B vitamins, which research suggests may help protect against heart attack.  Lentils are also packed with fibre, protein and minerals such as iron and the immunity-boosters zinc, copper and manganese.
Mangoes
This delicious tropical fruit is brimming with anti-cancer, anti-oxidants, beta carotene, copper and the vitamins B6 and C.  Research has also found yet another benefit of vitamin C - it helps to lower blood pressure.
Miso
A soybean paste used to season soups and sauces, and containing isoflavones, substances that may protect against breast cancer.  Tofu, or soya bean curd, is also rich in iron and calcium (when processed with calcium salts).
Nuts
These are a surprising help to your heart.  A Californian university study found that adults on a low-fat diet who ate 50g of walnuts five or more times a week lowered their total cholesterol levels by 12 per cent.  A control group followed the same diet, minus the nuts, and showed just a 6 per cent drop.  Apparently, replacing saturated fat in your diet with the unsaturated fat in nuts pays off.  Almonds and hazelnuts may have similar benefits.
Oats
Excellent for lowering LDL cholesterol.  A recent analysis of 10 studies found that eating 3g of soluble fibre a day- a large bowl of 100 per cent oat-bran cereal- can cut LDL cholesterol by at least 5.6 per cent in six weeks.
Olive Oil
A key component of the acclaimed Mediterranean diet, it is rich in mono-unsaturated fat, which may lower blood cholesterol.  Canola is another oil high in mono-unsaturated fat, but without the same range of anti-oxidants.  A study found you can cut LDL cholesterol by between 7 and 10 percent if you substitute olive or canola oil for margarine.  Don't go overboard on any oil - they all contain 20g of fat and 740kj per tablespoon.
Orange Juice
A rich source of vitamin C, plus folic acid, which helps prevent some birth defects and may protect against cervical cancer.  Citrus fruits and juices also contain limonoids, substances that animal studies show can activate a detoxification process in the body that may cut cancer risks.  Smokers require twice as much vitamin C as non-smokers.
Pears
A super source of fibre which, when combined with a low-fat diet, can reduce the risk of developing polyps in the colon.  (These polyps may be a precursor to cancer.)  Pears also provide some vitamin C, potassium and boron.
Prunes
The traditional source of relief for constipation sufferers.  They contain sorbitol (a natural sugar) and lots of fibre.  Prunes are also a source of boron and the anti-oxidant vitamins A and E.
Pumpkin
A vegetable high in carotene, just like its squash cousins.  All are rich in fibre too.  US researchers recently found that women who ate lots of fruits and vegetable high in carotenes, including beta carotene, had a 39 per cent lower risk of developing cataracts requiring surgery than women who had the lowest carotene intake.
Red Capsicums
A better anti-cance4 choice than green capsicums because they contain extra carotenes.  They also supply more potassium and vitamin C which, aside from its ant-oxidant properties, also helps fight cancer by inhibiting the formation in your body of carcinogenic nitrosamines.  (Nitrosamines form when you eat foods containing nitrites, such as bacon.)
Rockmelon
Brimming with beta carotene and vitamin C, plus fibre, potassium, folate and vitamin B6.  There is also evidence to suggest that vitamin C reduces the risk of cancers of the mouth, throat, stomach and pancreas.
Skim Milk
This is an excellent source of calcium as well as riboflavin, a B vitamin that helps maintain energy.  The latest studies show that post-menopausal women who get 750mg of calcium per day in their diet, plus 1000mg in supplement form, cut their bone loss by one-third to one-half.  (This research did not include women taking hormone replacement therapy, which is known to slow bone loss.)  Researchers are convinced that extra calcium could help prevent hip fractures among older women.
Spinach
A powerhouse of anti-oxidants and nutrients.  Spinach is a particularly rich source of folic acid, which may not only reduce the risk of neural-tube birth defects but also protects against cervical dysplasia, a condition that precedes cervical cancer.  An ongoing American study also found that women who ate spinach daily were 43 per cent less likely to suffer a stroke than women who ate spinach once a month or less.
Strawberries
This fruit has more vitamin C and fibre than you'll find in most others, including oranges.  (infact, any berry is an excellent source of fibre.)  Strawberries also contain ellagic acid, a natural cancer-fighting chemical.  Researchers have found that this compound is a potent inhibitor of such carcinogens as tobacco smoke and nitrosamines.
Sunflower Seeds
These are similar to nuts in polyunsaturated fat content, but with much more vitamin E, the anti-oxidant that fights cataracts, cancer and heart disease.  A recent study of more than 170,000 male and female health workers found that those with the highest daily intakes of vitamin E lowered their risk of hear disease by an average of 40 per cent.
Sweet Potatoes
These contain almost twice as much fibre - and significantly more beta carotene - than potatoes.  In a recent study carried out in America, women who consumed 15mg to 20mg of beta carotene a day (1/2 cup of mashed sweet potato has 13mg) had a 39 per cent lower risk of stroke and a 22 per cent lower risk of heart attack than other women who consumed less than 6mg of beta carotene a day.
Tomatoes
Tomatoes contain lycopene, a chemical also found in red grapefruit, which is thought to help prevent some cancers.  Tomatoes also contain some vitamin A and C, as well as fibre and potassium.
Wheatgerm
This valuable food is packed with many nutrients.  A quarter of a cup contains 7g of fibre as well as almost all the B vitamins (except B12), iron, magnesium and zinc.  Also incredibly rich in manganese, it's one of the best sources of vitamin E (other than oils) and chomium.  Many people don't get enough chromium, a mineral which helps to regulate blood sugar levels.
Wholemeal Bread
Wholemeal flour and bread contain twice the fibre found in many brands of white bread.  They're also richer in vitamin B6 and magnesium.  According to US researchers, we need extra B6 as we age in order to keep our immune systems strong.  Any wholegrain foods, including pasta, provide protection.
Yogurt
The ultimate health food, yogurt may help prevent allergy attacks and colds.  Researchers have found that people who twice daily eat 200g of yoghurt with live culture (specifically lactobacillus bulgaricus and streptococcus thermophilus) suffered 25 per cent fewer colds and almost 10 times fewer allergy symptoms than those who ate the same amount of yoghurt with inactive cultures.  Other research has found that women who suffered recurrent yeast infections had almost seven times fewer infections when they ate yogurt with live culture.  Yogurt is also a great source of bone-building calcium.