A beginner’s guide to cooking up an anticancer plate
A cure for cancer is undoubtedly one of the hottest topics in health for the public, reflected in the $50 million dedicated by the Canadian Cancer Society to cancer research. The hype is all within reason, as the stats are grim—around 40 percent of Canadians will be diagnosed with cancer at some point in their lives, and about 25 percent will die from it. Treatment is expensive, burdensome, and time-consuming, and for all cancers combined, the five-year survival rate is a mere 64 percent. The importance of working towards declining mortality rates is not subject to debate. But what if we could avoid it altogether?
About 40 percent of cancers are preventable through lifestyle changes—be it through living smoke-free, avoiding direct sun exposure, exercising, and limiting alcohol consumption. While some factors that predispose us to cancers such as genetics and ageing are uncontrollable, other important factors are ubiquitous in our daily lives and much more easily modifiable, and you will find the relevant tools right in the comfort of your kitchen—I’m talking about your diet!
The basics of eating to prevent cancer consist of eating a well-balanced diet rich in whole foods and plant products. It’s not about counting calories as much as it is about focusing on how colourful your plate looks like. This article will list four important nutrients to watch out for if you want to eat your way to cancer prevention, as well as recipe recommendations and resources for further reading.
1. Sulforaphane
Sulforaphane is an organic compound produced in plants under stress (i.e., mechanical stress when you chew them) and is commonly associated with a reduced risk of developing various types of cancer. It exerts its cancer-preventative effects through numerous pathways. It inhibits cell proliferation through genetic and protein modifications (thereby preventing tumour formation), induces cell death in cancerous cells, and enhances the detoxification of harmful compounds, preventing them from promoting cancer in the body. Most evidence for sulforaphane as an anticancer nutrient stems from in vitro studies, and more human trials are needed to confirm results, but most of the trials conducted have demonstrated potentially beneficial effects in lung-related, gastric-related, breast, and prostate cancers, with no major side effects identified. It is found in abundance in broccoli sprouts, Brussels sprouts, and cauliflower—all foods that you definitely have in your kitchen!
Sulforaphane-rich meals to try out:
– Broccoli-mushroom bubble bake
– Brussels sprout & broccoli pizza
Links for further reading
– Isothiocyanate from Broccoli, Sulforaphane, and Its Properties
– Multi-targeted prevention of cancer by sulforaphane
– Protective effect of sulforaphane against oxidative stress: recent advances
2. Lycopene
Lycopene is a carotenoid, which is a red-coloured compound and is important for its potent antioxidant properties which allow it to counter the development of oxidative stress-related diseases, including cancer. It exerts its anticancer effects by reducing oxidative stress and thereby protecting DNA from damage, inhibiting signalling pathways responsible for cancer development and inflammation, and interfering with the development of blood vessels by cancer cells for nourishment. Evidence for lycopene’s cancer-preventative abilities stems mostly from clinical trials that have found profound reductions in prostate cancer incidence in association with lycopene consumption. It is found in abundance in tomatoes (in cooked, raw, and paste form) as well as guava and watermelon.
Lycopene-rich meals to try out:
Links for further reading
– Tomato and lycopene and multiple health outcomes: Umbrella review
– Effects of lycopene supplementation in patients with localised prostate cancer
3. Curcumin
Curcumin is a light orange powder found in the roots of the plant turmeric, widely used for its anti-inflammatory and antimicrobial properties which have lent way to its investigation as an anticancer nutrient. It blocks the formation of free radical oxygen species (which could cause cancer-driving DNA damage), promotes programmed cell death in abnormal cells, and enhances body levels of tumour suppressor protein. Studies have been conducted in cell lines as well as clinical trials which have demonstrated its beneficial effects on mitigating the incidence and burden of a variety of cancers. Foods high in curcumin include turmeric powder, curry powder, and mango ginger.
Curcumin-rich meals to try out:
– Ginger turmeric carrot shots
Links for further reading:
– Curcumin: A Review of Its Effects on Human Health
– Cellular and molecular mechanisms of curcumin in prevention and treatment of disease
– Upregulation of p53 expression in patients with colorectal cancer by administration of curcumin
4. Vitamin C
Vitamin C, or ascorbic acid, is a micronutrient necessary for immune function and development. Hundreds of studies have investigated its potential benefit as an anticancer agent, and it may serve a function in killing cancer cells or preventing them from forming altogether via the reduction of oxidative stress in the body. It has been primarily investigated in cancer treatment as a pro-oxidant capable of killing cancer cells and depriving them of energy but has also been shown to neutralise harmful radical oxygen species and reduce DNA damage, although the evidence is not wholly conclusive. More studies are needed however to elucidate its cancer-preventative effects. Vitamin C is found in various plant products, including green hot chilli peppers, kiwi, strawberries, oranges, and, of course, lemons.
Vitamin C-rich meals to try out:
– Beetroot and pomegranate salad
– Chicken broth with quinoa and lemon
– Orange, vanilla, and strawberry juice
Links for further reading:
– Vitamin C and Immune Function
– Protective effect of vitamin C on oxidative stress: a randomised controlled trialFor further general information on anticancer nutrition, see https://anticancer.ca.
