What SoLoVEd Health believes is always, “Prevention is Better than Cure”; therefore, a Preventive Lifestyle is more beneficial than a Curative one.
Part 1 TIPS in preventing Cancer:
1. RAW Foods:
Eat 1/3 of your foods raw (Dr Joseph Mercola) especially Vegetables, Fruits and Nuts.
Some cooking kills the enzymes which act as phytonutrients in our body necessary for optimal health.
Overcooked, Fried or BBQ/Charbroiled, Baked foods destroys the nutrients and form toxic properties; acrylamides(carcinogenic), the most common from dry cooking (high heat).
Roasting Nuts damages the good oils and proteins.
Foods like Fruits, Avocado and Nuts would best be eaten raw as they change significantly when cooked.
Boil, Poach, Steam, Pressure cook(stew) foods instead.
a) Vegetable Soups keeps the water-soluble nutrients/vitamins of the vegetables in the soup which we drink ultimately.
b) Vegetables Steamed or boiled to Soups:
- destroy some Anti-nutrients (harmful & bind minerals in gut obstructing nutrients’ use) and
- disintegrate Cellulose (fiber) and alters Cell Structures
resulting in easier digestion and absorption of nutrients.
In fact, Lycopene(tomato‘s red pigment) has been proven to heighten when cooked, purely due to the thick cell walls breaking down enabling better absorption of nutrients which are attached to those cell walls (though Vitamin C is destroyed at rate: 10%/2mins; J. Agric. Food Chem., 2002, 50 (10), pp 3010–3014)
Cellular transport of Lutein was found to be greatest in uncooked spinach (lutein-rich) in regardless whether fresh, frozen or canned. (Nutrition Research:2008 Aug;28(8):532-8)
Both Lycopene and Lutein are carotenoids with strong antioxidant capabilities.
- Lycopene intake has been implicated to be beneficial in reducing or preventing several cancers or risks such as Prostate, Breast (controversial), Ovarian, Pancreatic and Lung.
- Lutein intake has been found to have inverse relationship with some cancers/risks (Colon, Renal, Urinary) while conflicting results on Cervical and no association with Lung cancer risks.
2. To COOK or NOT to Cook?
Depending on what you are after:
a) Broccoli, known for its anti-cancer properties may best be eaten raw as Sulforaphane which is broken down from Glucosinates (from glucose & 1 amino acid) by Myrosinase (Enzyme) is destroyed by heat.
Sulforaphane was reported to:
- prevent the proliferation and killing of precancerous cells. (Carcinogenesis Journal, Dec 2008)
- attack Helicobacter Pylori (bacterium) which is responsible for ulcers and stomach cancer risks. (The Proceedings of the National Academy of Sciences, 2002)
On the other hand, Broccoli and other Cruciferous vegetables (Cauliflower and Cabbage) when cooked, generates INDOLE (organic compound), found to kill precancerous cells. (The Journal of Nutrition, 2001)
b) Eating raw Carrots increases your intake of Polyphenols (Flavonoids; specific polyphenols embrace antioxidant properties which reduce Cancer & Cardiovascular disease risks; The American Journal of Clinical Nutrition, 2005).
Carrots, when boiled, increases CAROTENOID (yellow, orange & red pigments) levels.
(Flavonoids and Carotenoids are 2 common classes of Phytonutrients)
3. Avoid as much as possible DEEP FRIED foods as oil is continuously oxidized along with the high-temperature heat kicking off the iniquitous FREE RADICALS, which are highly reactive due to their minimum one unpaired electron therefore, DAMAGING body cells.
Lycopene & Cancer REFERENCES:
Lutein & Cancer REFERENCES:
Slattery ML, et al. Carotenoids and colon cancer. Am J Clin Nutr 2000;71:575-82;
Hu J, La Vecchia C, Negri E, et al. Dietary vitamin C, E, and carotenoid intake and risk of renal cell carcinoma. Cancer Causes Control. 2009 Oct;20(8):1451-8.
Ros MM, Bueno-de-Mesquita HB, Kampman E, et al. Plasma carotenoids and vitamin C concentrations and risk of urothelial cell carcinoma in the European Prospective Investigation into Cancer and Nutrition. Am J Clin Nutr. 2012 Oct;96(4):902-10.
Mannisto S, Yaun SS, Hunter DJ, et al. Dietary carotenoids and risk of colorectal cancer in a pooled analysis of 11 cohort studies. Am J Epidemiol. Feb 1 2007;165(3):246-255.
VanEenwyk J, Davis FG, Bowen PE. Dietary and serum carotenoids and cervical intraepithelial neoplasia. Int J Cancer. Apr 22 1991;48(1):34-38.
Ghosh C, Baker JA, Moysich KB, et al. Dietary intakes of selected nutrients and food groups and risk of cervical cancer. Nutr Cancer. May-Jun 2008;60(3):331-341.
Gallicchio L, Boyd K, Matanoski G, et al. Carotenoids and the risk of developing lung cancer: a systematic review. Am J Clin Nutr. Aug 2008;88(2):372-383.