Eat to Beat Bowel Cancer

Fruits and vegetables provide some of the most important nutrients you can consume, namely, disease-fighting antioxidants in the form of vitamins, minerals, and phytochemicals (substances found only in plants that are known to protect your cells from destruction).

One of the many diseases that antioxidants can help prevent is bowel, or colorectal, cancer. But it gets even more specific than that. An Australian survey study, published in the October 2011 issue of the Journal of the American Dietetic Association, found that different fruits and vegetables may affect certain parts of the bowel.

Previous studies that link bowel cancer risk and fruit and vegetable consumption have had conflicting results. The Australian researchers point out that this could be because until now, no study has looked specifically at the relationship between diet and the different parts of the bowel where tumors could form.

Your gastrointestinal tract is a long tube that stretches from your mouth to your rectum, with lots of twists, turns, bulges, and folds in between. The food you eat travels this entire course to be broken down, digested, and stripped of its nutrients along the way. Those nutrients are absorbed through your intestinal wall and travel through your bloodstream to wherever they are needed. What's left of your meal is eliminated, along with any indigestible fiber contained in the food.

Your bowel has three main parts and each part is divided into distinct areas. Your distal colon includes the large intestine, sigmoid colon, and descending colon in your distal colon. Your proximal colon includes the cecum, appendix, ascending colon, and transverse colon. Your rectum leads to your anus, which is the end of your large intestine and the end of your gastrointestinal tract.

More clinical studies need to be performed to confirm these results, but upon analyzing the diets of almost 2,000 adults who participated in this study, the Australian researchers found the following associations:

• Eating more cruciferous vegetables such as broccoli, cabbage, cauliflower, and Brussels sprouts may be linked to a lower rate of cancer in both the distal and proximal colons.
• Eating more apples and dark yellow or orange vegetables, such as winter squash, pumpkin, sweet potatoes, and carrots may be linked to a lower risk of developing distal colon cancer.
• Higher total fruit and vegetable intake may be linked to a lower risk of distal colon cancer, but not proximal colon cancer or rectal cancer.
• Increased consumption of fruit juice may be linked to an increased risk of developing rectal or anal cancer.

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Sources:

Annema, N. et al; "Fruit and Vegetable Consumption and the Risk of Proximal colon, Distal Colon, and Rectal Cancers in a Case-control Study in Western Australia." Journal of the American Dietetic Association 111(10):1479-1490 October 2011 Web 20 Oct 2011
http://www.adajournal.org/article/S0002-8223(11)01215-6/abstract

Science Daily: Fruits and Vegetables Reduce Risks of Specific Types of Colorectal Cancers, Study Finds 26 Sep 2011 Web 20 Oct 2011
http://www.sciencedaily.com/releases/2011/09/110926083346.htm

Cruciferous Vegetables Are Prevention Powerhouses

When former president George H.W. Bush publicly proclaimed his dislike of broccoli, he wasn't doing himself any favors. This ubiquitous vegetable is part of a family of vegetables that is a veritable powerhouse when it comes to cancer prevention.

Broccoli is a cruciferous vegetable, which is part of the cabbage family. Cruciferous veggies get their name from their plants' four-petal flowers, which look like a cross (crucifer).

The evidence is overwhelming that a diet rich in fruits and vegetables helps prevent cancer. Cruciferous vegetables in particular are a rich source of sulfur-containing compounds called glucosinolates, which break down during digestion. Glucosinolates help eliminate carcinogens before they can damage DNA or change the cell-signaling pathways that prevent the transformation of normal cells into cancer.

This metabolic byproduct may also help regulate our body's complex system of cancer defense enzymes. There's even evidence that glucosinolates alter the metabolism or actions of hormones to inhibit the development of hormone-sensitive cancers, such as breast cancer.

Glucosinolates break down into several compounds, including isothiocyanates. Isothiocyanates offset the harmful effects of the carcinogens produced when we process or cook meat, which is a major cause of colon cancer. Eating about four one-half cup servings of cruciferous vegetables each week may reduce your risk of colon cancer by 20 to 50 percent.

Cruciferous vegetables are also rich in other critical nutrients, including calcium, iron, folate, and fiber.

Burned out on broccoli? There are many vegetables to explore in the cruciferous family. It should be easy to include several in your weekly meal plan.

ArugulaBok ChoyBrussels sproutsCabbage (all types, including Napa cabbage)CauliflowerCollard greensHorseradishKaleKohlrabiMustard GreensRadishRutabagaTurnipWasabiWatercress

Although there are no established minimum daily requirements specifically for cruciferous vegetables, experts recommend four to five one-half cup servings weekly. Every vegetable has a unique nutrition profile, so consume a wide variety of veggies to maximize your cancer-protection potential.

Here are a few tips from the American Dietetic Association for getting the most out of your cruciferous vegetables.

Eat them soon after purchasingIf you cook them, do so just until they are tender-crisp (don't overcook)Don't keep leftovers for more than five days

Sources:
National Cancer Institute. "Fruit and Vegetable Consumption." 2009-2010 Cancer Trends Progress Report. Web. 15 April 2010. http://progressreport.cancer.gov/doc_detail.asp?pid=1&did=2007&chid=71&coid=707&mid=

Oregon State University. Linus Pauling Institute. "Cruciferous Vegetables." Web. 19 May 2010.
http://lpi.oregonstate.edu/infocenter/foods/cruciferous/

American Institute for Cancer Research. "Foods That Fight Cancer?" Web.
http://www.aicr.org/site/PageServer?pagename=foodsthatfightcancer_cruciferous_vegetables

American Dietetic Association. "Cruciferous Vegetables and Cancer."
http://www.eatright.org/Public/content.aspx?id=3546

Collins Karen. "Nutrition Wise." American Institute for Cancer Research. Web. 15 January 2007.
http://www.aicr.org/site/News2?page=NewsArticle&id=11009&news_iv_ctrl=0&abbr=pr_hf_

Collins, Karen. "What's Your Vegetable-to-Meat Ratio?" American Institute for Cancer Research. Web. 1 January 2007.
http://www.aicr.org/site/News2?page=NewsArticle&id=11001&news_iv_ctrl=0&abbr=pr_hf_ 

View the original article here

Cruciferous Vegetables Are Prevention Powerhouses

When former president George H.W. Bush publicly proclaimed his dislike of broccoli, he wasn't doing himself any favors. This ubiquitous vegetable is part of a family of vegetables that is a veritable powerhouse when it comes to cancer prevention.

Broccoli is a cruciferous vegetable, which is part of the cabbage family. Cruciferous veggies get their name from their plants' four-petal flowers, which look like a cross (crucifer).

The evidence is overwhelming that a diet rich in fruits and vegetables helps prevent cancer. Cruciferous vegetables in particular are a rich source of sulfur-containing compounds called glucosinolates, which break down during digestion. Glucosinolates help eliminate carcinogens before they can damage DNA or change the cell-signaling pathways that prevent the transformation of normal cells into cancer.

This metabolic byproduct may also help regulate our body's complex system of cancer defense enzymes. There's even evidence that glucosinolates alter the metabolism or actions of hormones to inhibit the development of hormone-sensitive cancers, such as breast cancer.

Glucosinolates break down into several compounds, including isothiocyanates. Isothiocyanates offset the harmful effects of the carcinogens produced when we process or cook meat, which is a major cause of colon cancer. Eating about four one-half cup servings of cruciferous vegetables each week may reduce your risk of colon cancer by 20 to 50 percent.

Cruciferous vegetables are also rich in other critical nutrients, including calcium, iron, folate, and fiber.

Burned out on broccoli? There are many vegetables to explore in the cruciferous family. It should be easy to include several in your weekly meal plan.

ArugulaBok ChoyBrussels sproutsCabbage (all types, including Napa cabbage)CauliflowerCollard greensHorseradishKaleKohlrabiMustard GreensRadishRutabagaTurnipWasabiWatercress

Although there are no established minimum daily requirements specifically for cruciferous vegetables, experts recommend four to five one-half cup servings weekly. Every vegetable has a unique nutrition profile, so consume a wide variety of veggies to maximize your cancer-protection potential.

Here are a few tips from the American Dietetic Association for getting the most out of your cruciferous vegetables.

Eat them soon after purchasingIf you cook them, do so just until they are tender-crisp (don't overcook)Don't keep leftovers for more than five days

Sources:
National Cancer Institute. "Fruit and Vegetable Consumption." 2009-2010 Cancer Trends Progress Report. Web. 15 April 2010. http://progressreport.cancer.gov/doc_detail.asp?pid=1&did=2007&chid=71&coid=707&mid=

Oregon State University. Linus Pauling Institute. "Cruciferous Vegetables." Web. 19 May 2010.
http://lpi.oregonstate.edu/infocenter/foods/cruciferous/

American Institute for Cancer Research. "Foods That Fight Cancer?" Web.
http://www.aicr.org/site/PageServer?pagename=foodsthatfightcancer_cruciferous_vegetables

American Dietetic Association. "Cruciferous Vegetables and Cancer."
http://www.eatright.org/Public/content.aspx?id=3546

Collins Karen. "Nutrition Wise." American Institute for Cancer Research. Web. 15 January 2007.
http://www.aicr.org/site/News2?page=NewsArticle&id=11009&news_iv_ctrl=0&abbr=pr_hf_

Collins, Karen. "What's Your Vegetable-to-Meat Ratio?" American Institute for Cancer Research. Web. 1 January 2007.
http://www.aicr.org/site/News2?page=NewsArticle&id=11001&news_iv_ctrl=0&abbr=pr_hf_ 

View the original article here

Want a Tan? Eat Vegetables Instead

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Over and over again, you've heard about the dangers of tanning booths—skin cancer and eye damage, to name just two. But what if you simply can't get the desire for bronze out of your head?  Then, it's time to walk away from the tanning bed...and over to your fridge.

According to the Journal Evolution and Human Behavior, munching on carrots and tomatoes is the best way to get your skin looking sun-kissed. Other skin-friendly vegetables include leafy greens such as spinach, and organically grown produce since these churn out higher levels of antioxidants.

According to Ian Stephen from the School of Psychology, University of Nottingham, Malaysia Campus,, "Most people think the best way to improve skin color is to get a suntan, but our research shows that eating lots of fruit and vegetables is actually more effective."

This is because of a substance found in vegetables called carotenoids. It's an antioxidant that helps soak up damaging compounds produced by the stresses and strains of everyday life. Carotenoids are also responsible for the red coloring found in certain fruits and vegetables. An added benefit is that it promotes the immune and reproductive system.

Dermatologist Amy Wechsler, MD also notes that vegetables are rich in vitamins, minerals, and also phytochemicals, which is a protective plant substance that may benefit humans as well. Additionally, a diet rich in fruits and vegetables can help replenish your natural antioxidant stores, protect sun-exposed skin, ward off wrinkles, and even cut your risk of skin cancer. The abundance of vitamin C in these foods is also beneficial in the production of collagen. Vitamin C is also an anti-aging agent and minimizes skin thinning and dryness.

If loading up up on veggies feels a bit intimidating, try increasing your intake gradually. In the meantime, opt for sunless tanning products- most do-it-yourself tanners contain a nontoxic sugar called dihydroxyacetone. This way, get the even, glowing skin you want without putting your health in harm's way.

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Sources:

Eating Vegetables Gives Skin a More Healthy Glow Than the Sun, Study Shows
http://www.sciencedaily.com/releases/2011/01/110111133224.htm

Interview with New York-based Dermatologist and psychiatrist Dr. Amy Wechsler

View the original article here