CHOOSING THE RIGHT FOOD

CHOOSING THE RIGHT FOOD WHICH GIVES YOUR BODY THE

NUTRIENTS IT REQUIRES IS A CONSCIOUS DECISION —
THEREFORE CHOOSE WISELY.

Although the causes of cancer are continuously being investigated, there are a
few things that are constantly being cited as the main contributors to the
development of the diseases and that is your diet. Without realizing it, you may
be eating many foods that fuel cancer, while neglecting the powerful foods that
can protect you. Learning the value of and quality of food and choosing the right
food is one of the most important things that you need to help you in your healing
journey.
Choosing the right food means choosing foods that are:

 nutrient dense

 strengthen your immune system

 prevent the development of cancer

 contribute towards a slower progression of the disease or may even cure it

 boost your energy and give you the stamina to better tolerate the toxicity
of treatment

 may increase the efficacy of treatment

 do not add additional ‘toxins’ to your body

Your sources of nutrients matter whatever your state of health, but especially
when you are battling cancer. In the next sections are our guidelines on what
you need to do in terms of meeting your nutritional needs and regaining your
health.
1. CHOOSE PLANT BASED FOOD

Recent findings indicate that you're better off focusing on plants - which
includes fruits, vegetables, whole grains, legumes, seeds and also
seaweeds/ marine plants. Plant foods have long been known to promote
health and wellness. In cultures whose primary diet has been plant based,
people lived longer with reduced rates of many chronic diseases including
cancer and heart disease, which is so common in populations consuming
the standard American diet.

WHAT MAKES THE PLANT BASED DIET SO

POWERFUL?
Plant based food provides you with all the nutrients (macronutrients and
micronutrients) that you need for survival. In addition, they contain an
appreciable quantity of compounds that do not fit into the above classifications
called phyto-nutrients or phytochemicals (refer to insert).

PHYTONUTRIENT

Phytonutrients (phyto - plant in Greek) are naturally occurring plant molecules that
provides plants with color (the brilliant pink colour of dragon fruit), smell (garlic and
spices) and flavor (chillies). Although many phytonutrients have been identified so
far, scientists have only begun to investigate a small fraction of their properties and
in the process, more and more are being discovered.
The anticancer mechanisms
Fruits and vegetables are known to contain a complex mixture of compounds that
posess potent anti-cancer properties. Research shows that these compounds once
digested can influence the chemical processes inside our bodies in many helpful
ways such as:
  Stimulating the immune system

 Blocking substances we eat, drink and breathe from becoming carcinogens

 Reducing inflammation

 Preventing DNA damage and helping with DNA repair

 Reducing oxidative damage to cells that can initiate cancer

 Slowing the growth rate of cancer cells

 Helping to prevent cancerous tumors from connecting to a blood supply

 Blocking the mechanisms necessary for cancer growth

 Inducing apoptosis - Trigger damaged cells to commit suicide before they

can reproduce and

 Help to regulate hormones.

SOURCE OF ANTIOXIDANTS

One of the most quoted anticancer mechanisms of phytonutrients is via an

antioxidant pathway, either by inducing antioxidant enzymes (such as super-
oxide dismutase, catalase and glutathione) or by absorbing free radicals directly.
Excessive free radical damage in our cells may result in the mutation of some
cells. Free radicals are reactive molecules that can bind and damage proteins,
cell membranes and DNA. Every toxin in our body has the potential to cause
free radical damage and the carcinogenic (cancer causing) ones cause even
more. The good news is antioxidants from plant sources can get rid of the free
radicals.
To simplify matters, we can define an antioxidant as a molecule that transforms
free radicals into harmless by-products. They protect other compounds from
oxidation by being oxidized themselves. Anti-oxidants also help in maintaining
health and repairing cellular damage. Many phytonutrients have antioxidant
properties that help prevent damage to cells throughout the body.
Fruits and vegetables are your best sources of antioxidants such as beta-
carotene, lutein, lycopene, vitamin C, vitamin E, and selenium and these
antioxidants protect the DNA from oxidative damage caused by ingested or
environmental carcinogens. They help the cells in the body function optimally.
SOURCES OF VITAMINS AND MINERALS

Remember how the simple citrus fruits prevented the sailors from developing
scurvy, a disease that causes softening and bleeding of organs, tendons, skin
and gum and also death of sailors during the 16 th to the 18thcentury? It used to
be that a sailor on a long voyage would likely not return home alive not because
he was slain by pirates or perish in a storm, but because he had scurvy. This
disease which was caused by insufficient intake of vitamin c was prevented
simply by giving a daily dose of lemon juice to those on board ships.
Vitamins and minerals are critical to a healthy body. They help the body carry
out many of its vital functions such as healing wounds, boosting the immune
system, strengthening bones, converting food into energy, repair cellular
damage and many more. There are at least 30 vitamins, minerals, and dietary
components that your body needs but cannot manufacture on its own in
sufficient amounts. Any deficiencies even in small quantities can cause
substantial harm to the body. Examples of diseases caused by nutrient
deficiency.

One of the causes of cancer is nutrient deficiency. Regular consumption of a

variety of plant based food are your best sources of vitamins and minerals
required by the body.

SOURCE OF PHYTONUTRIENTS — THROUGH THE COLORFUL

VARIETIES

It is important to eat a broad range of brightly colored fruits and vegetables . The
greater the variety of colors you include in your diet, the more you will benefit
from the phytonutrients that are present in each food. Different colors are rich in
different phytonutrients. For example, tomatoes contain lycopene which can
reduce the risk of prostate cancer whereas red/purple fruits such as blueberries
and beetroot contain anthocyanin which can support healthy blood pressure and
can also help lower the risk of cancer.
 Combining various fruits and vegetables has also been shown to have a much
greater effect than a single component. Therefore, put a rainbow of colors on
your plate to make the most of the many phytonutrients nature has to offer. The
five food groups are red, yellow/orange, green, white and purple. Refer to table
below.

SOURCE OF FIBER

Eating plant-based foods increase your fiber intake. There are broadly 2
categories of fiber; soluble and insoluble. Soluble fiber dissolves in water
(making a gelatinous mess) and is fermented by bacteria in the digestive system.
Insoluble fiber or roughage, is the part of plants that our body can’t digest and it
passed though our digestive system intact. They are useful in stimulating and
easing bowel movement and also help to regulate sugar intake.
Fiber is found in fruits, vegetables, and whole grains. Good sources of fibers are
Psyllium seeds, flaxseeds, whole grains, beans, fruits like banana, berries, citrus,
prunes and apples and vegetables like broccoli, Brussels sprouts, carrots, onions
and dark green leafy vegetables.
In general, the more natural and unprocessed the food, the higher it is in fiber.
Your focus should be on fiber intake in general, rather than what type of fiber.

ADDITIONAL BOOSTER - ADD HERBS AND SPICES

Today herbs and spices are increasingly revered not only for their culinary
properties but also for their health benefits. For example, antioxidants in
cinnamon have been linked to lower inflammation, as well as reductions in blood
glucose concentrations in people with diabetes. Cinnamon is also very high in
the super antioxidant glutathione and it helps improve circulation.
Garlic, ginger, and turmeric not only add flavor, but are also packed with valuable
cancer-fighting chemicals. Other good choices include basil, all spice, rosemary,
lemon grass, coriander, bay leaf, caraway, cardamom, cloves, mustard, thyme
and saffron. The anti-cancer compounds in these herbs and spices among
others alter the metabolic pathways and hormonal actions that are associated
with the progression of cancer. These mechanisms include stimulating the
immune system, inhibiting the cell growth and inhibition of angiogenesis.
 THE FIVE FOOD GROUPS

Note: The colors need not exactly fall within the color group.
 OUR RECOMMENDATION

A diet based on a varied and regular intake of plant foods containing high levels
of phytochemical compounds represents the strongest weapon at your disposal
for the prevention of cancer, improves your health and boosts your overall
resistance to diseases.