Berean Seventh-day Adventist Church

Cancer Prevention Tips

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Cancer Prevention Tips
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Tip #1: Focus On Plant-Based Foods

The best diet for preventing or fighting cancer is a predominantly plant based diet that includes a variety of vegetables, fruits, and whole grains. A plant-based diet means eating mostly foods that come from plants: vegetables, fruits, nuts, grains, and beans. The less processed these foods are—the less they’ve been cooked, peeled, mixed with other ingredients, stripped of their nutrients, or otherwise altered from the way they came out of the ground—the better.
 
Why plant-based foods are cancer-fighting powerhouses
It comes down to this: Plants have less fat, more fiber, and more cancer fighting nutrients. These three elements work together to support your immune system and help your body fight off cancer.
 
Simple tips for getting more plant-based foods in your diet;
 
Breakfast: Add fruit and a few seeds or nuts to your whole grain breakfast cereal (such as oatmeal).
 
Lunch: Eat a big salad filled with your favorite beans and peas or other combo of veggies. Always order lettuce and tomato (plus any other veggies you can) on your sandwiches. Order whole grain bread for your sandwiches. Have a side of veggies like cut up carrots, sauerkraut, or a piece of fruit.
 
Snacks: Fresh fruit and vegetables. Grab an apple or banana on your way out the door. Raw veggies such as carrots, celery, cucumbers, jicama, peppers, etc. are great with a low-fat dip such as hummus. Keep trail mix made with nuts, seeds, and a little dried fruit on hand.
 
Dinner: Add fresh or frozen veggies to your favorite pasta sauce or rice dish. Top a baked potato with broccoli and yogurt, sautéed veggies, or with salsa. Replace creamy pasta sauces, with sautéed vegetables or tomato sauce made with healthy olive oil.
 
Dessert: Choose fruit instead of a richer dessert.
 
Buy organic or local produce, if possible
Some pesticides found in commercially-grown produce are also suspected carcinogens. Organic foods are free of these pesticides, and locally grown produce is less likely to have been treated with chemicals to prevent spoilage.

Tip #2: Bulk Up On Fiber

Another benefit of eating plant-based foods is that it will also increase your fiber intake. Fiber, also called roughage or bulk, is the part of plants (grains, fruits, and vegetables) that your body canʼt digest. Fiber plays a key role in keeping your digestive system clean and healthy. It helps keep food moving through your digestive tract, and it also moves cancercausing compounds out before they can create harm.
 
Fiber is found in fruits, vegetables, and whole grains. In general, the more natural and unprocessed the food, the higher it is in fiber. There is no fiber in meat, dairy, sugar, or “white” foods like white bread, white rice, and pastries.
 
Simple ways to add more fiber to your diet:
• Use brown rice instead of white rice
• Substitute whole-grain bread for white bread
• Choose a bran muffin over a croissant or pastry
• Snack on popcorn instead of potato chips
• Eat fresh fruit such as a pear, a banana, or an apple (with the skin)
• Have a baked potato, including the skin, instead of mashed potatoes
• Enjoy fresh carrots, celery, or bell peppers with a hummus or salsa, instead of chips and a sour cream dip
• Use beans instead of ground meat in chili, casseroles, tacos, and even burgers (bean burgers can taste great) High-fiber, cancer-fighting foods

High-fiber, Cancer-fighting Foods
Whole grains whole-wheat pasta, raisin bran, barley, oatmeal, oat bran, muffins, popcorn, brown rice, whole-grain or whole-wheat, bread
Fruit raspberries, strawberries, blackberries, blueberries, apricots, citrus fruits, prunes
Legumes lentils, black beans, split peas, lima beans, kidney beans, pinto, chick peas, navy beans, black-eyed peas
Vegetables broccoli, spinach, dark green leafy vegetables, peas, artichokes, corn, carrots, tomatoes, Brussels, sprouts, potatoes

Tip #3: Eliminate All Meat

Research shows that vegetarians are about fifty percent less likely to develop cancer than those who eat meat. So whatʼs the link between meat and cancer risk? First, meat lacks fiber and other nutrients that have been shown to have cancer-protective properties. What it does have in abundance, however, is fat—often very high levels of saturated fat. Highfat diets have been linked to higher rates of cancer. And saturated fat is particularly dangerous. Finally, depending on how it is prepared, meat can develop carcinogenic compounds, especially from toxic smoke resulting when fat from meat drop on hot coal during barbecuing.

Tip #4: Choose Cancer-Fighting Foods

Your immune system keeps you healthy by fighting off unwanted invaders in your system, including cancer cells. There are many things you can eat to maximize the strength of your immune system, as well as many cancerfighting foods. But keep in mind that there is no single miracle food or ingredient that will protect you against cancer. Eating a colorful variety gives you the best protection.
 
Boost your antioxidants. Antioxidants are powerful vitamins that protect against cancer and help the cells in your body function optimally. Fruits and vegetables are the best sources of antioxidants such as betacarotene, vitamin C, vitamin E, and selenium.
 
Eat a wide range of brightly colored fruits and vegetables. Colorful fruits and vegetables are rich in phytochemicals, a potent disease– fighting and immune–boosting nutrient. The greater the variety of colors that you include, the more you will benefit, since different colors are rich in different phytochemicals.
 
Flavor with immune-boosting spices and foods. Garlic, ginger, and curry powder not only add flavor, but they add a cancer-fighting punch of valuable nutrients. Other good choices include turmeric, basil, rosemary, and coriander. Use them in soups, salads, casseroles, or any other dish.
 
Drink plenty of water. Water is essential to all bodily processes. It stimulates the immune system, removes waste and toxins, and transports nutrients to all of your organs.)  

Tip #5: Avoid/Eliminate Most Fats

Eating a diet high in fat increases your risk for many types of cancer. But cutting out fat entirely isnʼt the answer, either. In fact, some types of fat may actually protect against cancer.
• Add nuts and seeds to cereal, salads, soups, or other dishes. Good choices include walnuts, almonds, pumpkin seeds, hazelnuts, and sesame seeds. • Use flaxseed oil in smoothies, salad dressings, or mixed in snacks such as applesauce. But do not cook with flaxseed oil, as it loses its protective properties when heated.

Tip #6: Prepare Your Food In Healthy

Ways Choosing healthy food is not the only important factor. It also matters how you prepare and store your food. The way you cook your food can either help or hurt your anti-cancer efforts. Preserving the cancer-fighting benefits of vegetables Here are a few tips that will help you get the most benefits from eating all those great cancer-fighting vegetables:
• Eat at least some raw fruits and vegetables. These have the highest amounts of vitamins and minerals, although cooking some vegetables can make the vitamins more available for our body to use.
• When cooking vegetables, steam until just tender using a small amount of water. This preserves more of the vitamins. Overcooking vegetables removes many of the vitamins and minerals. If you do boil vegetables, use the cooking water in a soup or another dish to ensure youʼre getting all the vitamins.
• Wash all fruits and vegetables. Use a vegetable brush for washing. Washing does not eliminate all pesticide residue, but will reduce it. Choose organic produce if possible, grown without the use of pesticides.

Tip #7: Benefits of Garlic in Cancer*

Health benefits of garlic are often reported. The most commonly known benefits of garlic are its potential role in heart disease and cancer. Read Benefits of Garlic in Heart Disease.
 
Benefits of Garlic: Cancer Prevention Indeed, the first scientific report to study garlic and cancer was performed in the 1950s. Scientists injected allicin, an active ingredient from garlic, into mice suffering from cancer. Mice receiving the injection survived more than 6 months whereas those which did not receive the injection only survived 2 months. Many studies showed that the organic ingredient of garlic, allyl sulfur, another active ingredient in garlic, are effective in inhibiting or preventing cancer development. Many observational studies in human being also investigated the association of using garlic and allyl sulfur and cancer. Out of the 37 studies, 28 studies showed evidence that garlic can prevent cancer. The evidence is particularly strong in prevention of prostate and stomach cancers. This particular study looking at the risk of stomach cancer was especially interesting. This study was conducted in China. Researchers found that smokers with high garlic intake have a relatively lower stomach cancer risk than smokers with low garlic intake. A large-scale epidemiological Iowa Women's Health Study looked at the garlic consumption in 41,000 middle-aged women. Results showed that women who regularly consumed garlic had 35% lower risk of developing colon cancer. It is thought that the allyl sulfur compounds in garlic prevent cancer by slowing or preventing the growth of the cancer tumor cells.  
 
Garlic Key Message: In order to maximize the health benefits of garlic, it is suggested to wait 15 minutes between peeling and cooking garlic to allow the enzymatic reaction to occur to retain some health benefits of garlic. If you use garlic supplements, use the enteric coated tablets so that the healthy ingredients can survive the stomach and be absorbed into the bloodstream in the small intestines Please be cautious if you are taking garlic supplements and blood thinners such as aspirin and warfarin at the same time. Garlic supplements will further thin your blood. In addition, it is suggested to discontinue garlic supplementation at least 7 days prior to surgery.

Benefits of Garlic: Cancer Prevention:
Indeed, the first scientific report to study garlic and cancer was performed in the 1950s. Scientists injected allicin, an active ingredient from garlic, into mice suffering from cancer. Mice receiving the injection survived more than 6 months whereas those which did not receive the injection only survived 2 months. Many studies showed that the organic ingredient of garlic, allyl sulfur, another active ingredient in garlic, are effective in inhibiting or preventing cancer development. Many observational studies in human being also investigated the association of using garlic and allyl sulfur and cancer. Out of the 37 studies, 28 studies showed evidence that garlic can prevent cancer. The evidence is particularly strong in prevention of prostate and stomach cancers. This particular study looking at the risk of stomach cancer was especially interesting. This study was conducted in China. Researchers found that smokers with high garlic intake have a relatively lower stomach cancer risk than smokers with low garlic intake. A large-scale epidemiological Iowa Women's Health Study looked at the garlic consumption in 41,000 middle-aged women. Results showed that women who regularly consumed garlic had 35% lower risk of developing colon cancer. It is thought that the allyl sulfur compounds in garlic prevent cancer by slowing or preventing the growth of the cancer tumor cells.
 
Garlic Key Message: In order to maximize the health benefits of garlic, it is suggested to wait 15 minutes between peeling and cooking garlic to allow the enzymatic reaction to occur to retain some health benefits of garlic. If you use garlic supplements, use the enteric coated tablets so that the healthy ingredients can survive the stomach and be absorbed into the bloodstream in the small intestines Please be cautious if you are taking garlic supplements and blood thinners such as aspirin and warfarin at the same time. Garlic supplements will further thin your blood. In addition, it is suggested to discontinue garlic supplementation at least 7 days prior to surgery.

* Written by Gloria Tsang, RD