FELICIA DI PALMA
The Concordian (Concordia University)

MONTREAL (CUP) — In 2008, 74,000 people died from cancer according to the Canadian Cancer Society.

According to a study from the European Prospective Investigation into Cancer published in the European Journal of Cancer, only five to 10 per cent of all cancer cases are caused by genetic defects. The remaining cases are linked to lifestyle factors including smoking, diet, alcohol, physical inactivity, obesity, sun exposure, infections and environmental pollutants.

While there is no one miracle food that can be consumed to lower the risk of cancer, being aware of what ingredients go into your meals and making certain lifestyle changes can reduce your chances of becoming a cancer patient.

Understanding the diet

First things first, you need to be introduced to some super-food lingo: Antioxidants, beta-carotene, fibre, protein, vitamins. A diet comprised of all these cancer fighters, along with the lifestyle changes mentioned above, will be the healthiest and most effective way to prevent cancer.

“The body needs to have all the necessary elements, like vitamins and minerals, to be able to produce antibodies and other defence mechanisms used by the human body,” said dietitian Marta Grzegorczyk, who founded Info Nutrition, an in-home nutrition service. “Without these elements the body cannot function properly. Antibodies that protect the body’s cells against free radicals have a positive effect on the immune system.”

Fats and preservatives

Limiting fat intake is important, said Grzegorczyk, especially saturated and trans fats, as they are linked with numerous health problems.

“It is also important to encourage the consumption of unprocessed foods, as some of the chemicals used as food additives can be harmful to the body and could trigger cancer cell production.”

Our bodies do need fats, but preferably the healthy fats. Walnuts, almonds, olive oil and avocados are full of monounsaturated fats. Instead of reaching for a bag of chips, go for a hand full of walnuts or pistachios. For those allergic to nuts, pumpkin seeds, olives and salmon are good substitutes.

The Canadian Cancer Society also lists common food additives like preservatives as dangerous to your health. On their website, they write: “When meat is preserved by smoking, curing or salting, or by the addition of preservatives, cancer-causing substances can be formed.

“Research shows that eating processed meat increases the risk of cancer. Save processed meat for special occasions, such as ham for a holiday dinner.”

Antioxidants and anti-inflammatory

COX-2 is an enzyme that could lead to inflammation and pain. It also could cause tumour cells to grow. By counteracting COX-2, you could prevent cancer cells from growing.

Howard Epstein, a cancer addict researcher and the director of Technology and Business Development at Cosmetic Actives and Bio Active in New Jersey, said that “quercetin found in red onions and various fruits and vegetables suppress COX-2 enzyme.”

Quercetin is a plant chemical that can act like an antihistamine and anti-inflammatory. It is also an antioxidant, which is vitally important, said Grzegorczyk.

“Antioxidants help to prevent oxidation of molecules caused by free radicals. This means that they help to slow down or prevent damage done to cells in our body. Oxidative damage done to cells contributes to health problems like heart disease, diabetes and cancer.”

Dark chocolate and blueberries contain antioxidants thought to prevent skin cancer. Antioxidants can also be found in spices: one of the most powerful is cinnamon. Cinnamon functions as an anti-inflammatory as well as an antioxidant. It helps prevent blood clotting, which prevents bacteria like fungi from spreading, and it regulates blood sugar levels.

While cinnamon is great for the body, its partner in deliciousness — apples — also has beneficial properties. Apple peels, especially those darker in colour, like the red delicious apple, have “cancer preventers” in them like antioxidants, vitamin A and C and minerals like calcium, potassium, and iron. According to a 2007 study at Cornell University, apple peels can not only destroy cancer cells, but prevent them from spreading.

Vitamins

Vitamin A, vitamin C and vitamin E and beta-carotene also help fight cancer. While many of us would search for these in supplements, Grzegorczyk said that is not always the right choice to make. Rather, she said it is better to eat whole foods that contain all the vitamins and nutrients.

The reason is that dietary supplements often only provide one component, whereas in food you get a multitude of different components.

“Supplements can also be deceiving because they give the consumer a false impression of healthy eating. The consumer presumes that because they are taking vitamins, they do not have to eat as many healthy foods,” added Grzegorczyk.

“If you rely on nutrition alone to make sure you have all your essential dietary components, you are much more prone to make healthy food choices and have a balanced diet.”

Beta-carotene is an organic compound best known for giving fruits and vegetables their red, orange and yellow pigments. It can provide approximately 50 per cent of the vitamin A needed in a daily diet and is said to be effective in preventing cancers, especially breast and ovarian cancer.

It is found in carrots, sweet potatoes, spinach, mango, apricots and butternut squash.

Vitamin C foods include oranges, papaya, strawberries, lemons, cauliflower and broccoli. Their cancer-preventing qualities were discovered by a team of Johns Hopkins University scientists who found that antioxidants may destabilize a tumour’s ability to grow under oxygen-starved conditions, an effect of vitamin C.