By Joel Fuhrman MD on February 8, 2010
Check out today’s blog to learn about the powerful anti-cancer effects of certain green veggies that might be on your plate this Meatless Monday. Don’t miss Dr. Fuhrman’s delicious recipe at the end of the blog!
Nutrition scientists have shown over and over that people who eat more natural plant foods—vegetables, fruits, legumes—are less likely to be diagnosed with cancer. But are all vegetables equally protective? If we wanted to design an anti-cancer diet, we would want to know which foods have the most powerful anti-cancer effects. Then, we could eat plenty of these foods each day, flooding our bodies with the protective substances contained within them.
So, which foods have the most powerful anti-cancer effects? Cruciferous vegetables.
This family of vegetables includes green vegetables like kale, cabbage, collards, and broccoli, plus some others like cauliflower and turnips (see the full list at the bottom of this post). They are named for their flowers, having four equally spaced petals in the shape of a cross, from the Latin word ‘crucifer’ meaning ‘cross-bearer.’
All vegetables contain protective micronutrients and phytochemicals, but cruciferous vegetables have a unique chemical composition: they have sulfur-containing compounds which are responsible for their pungent or bitter flavors. When cell walls are broken by blending or chopping, a chemical reaction occurs that converts these sulfur-containing compounds to isothiocyanates (ITCs)—compounds with proven anti-cancer activities.
Over 120 ITCs have been identified, and the various ITCs have different mechanisms of action. Because different ITCs can work in different locations in the cell and on different molecules, they can have combined additive effects, working synergistically to remove carcinogens and kill cancer cells. Some ITCs have anti-inflammatory, antioxidant, or even immunologic effects. Some ITCs can inhibit angiogenesis, the process by which a tumor establishes a blood supply.
Some ITCs detoxify and/or remove carcinogenic compounds; the combined consumption of broccoli and Brussels sprouts (rich sources of the ITC sulforaphane) increases the excretion of certain dietary carcinogens. (1) Some ITCs inhibit cancer cell growth or induce cancer cell death: cruciferous vegetable juice, containing a variety of ITCs, has been shown to induce apoptosis, or programmed cell death, in breast cancer cells. (2)
Some ITCs can prevent carcinogens from binding to DNA and initiating cancerous changes in the cell. Sulforaphane activates enzymes that protect cells from DNA damage by carcinogens. (3) But if DNA does indeed become damaged, the growth of the damaged cell can be stopped to allow for DNA repair, or the cell can be programmed for cell death. These processes can control this damage. Several ITCs, including sulforaphane, indole-3-carbinol (I3C), and diindolmethane (DIM) stop growth or induce death in cultured cancer cells. (3) Sulforaphane blocks tumor formation and induces programmed cell death in colon cancer cells. (4) Allyl isothiocyanate (AITC), present in several cruciferous vegetables, inhibits proliferation and induces cell death in bladder cancer cells. (5)
Indole-3-carbinol and its metabolite DIM may be especially protective against hormone-sensitive cancers; they help the body transform estrogen and other hormones into forms that are more easily excreted from the body. (6-7)
These observations in cell culture and animal studies have been confirmed by epidemiological studies drawing connections between cruciferous vegetable intake and cancer incidence. Inverse associations between cruciferous vegetable intake and breast, lung, prostate, and colorectal cancers have been reported. Similar associations exist for total vegetable intake, but cruciferous vegetables are far more potent:
• Cruciferous vegetables are twice as powerful as other plant foods. In population studies, a 20% increase in plant food intake generally corresponds to a 20% decrease in cancer rates, but a 20% increase in cruciferous vegetable intake corresponds to a 40% decrease in cancer rates. (8)
• 28 servings of vegetables per week decreased prostate cancer risk by 33%, but just 3 servings of cruciferous vegetables per week decreased prostate cancer risk by 41%. (9)
• 1 or more servings of cabbage per week reduces risk of pancreatic cancer by 38%. (10)
How can we maximize the ITC benefit of our cruciferous vegetables? Methods of preparation and cooking can affect the availability of ITCs to be digested and absorbed. Chopping, chewing, blending, or juicing allows for production of ITCs. Some ITC benefit may be lost with boiling or steaming, so we get the maximum benefit from eating cruciferous vegetables raw; however, some production of ITC in cooked cruciferous vegetables may occur in the gut once the vegetables have been ingested.
Cruciferous vegetables are not only the most powerful anti-cancer foods in existence, they are also the most nutrient-dense of all vegetables. Although the National Cancer Institute recommends 5-9 servings of fruits and vegetables per day for cancer prevention, they have not yet established specific recommendations for cruciferous vegetables. I recommend 6 fresh fruits and 8 total servings of vegetables per day, including 2 servings of cruciferous vegetables, one raw and one cooked. Consuming a large variety of these ITC-rich cruciferous vegetables within an overall nutrient-dense diet can provide us with a profound level of protection against cancer.
List of cruciferous vegetables:
• Arugula
• Bok choy
• Broccoli
• Broccoli rabe
• Broccolini
• Brussels sprouts
• Cabbage
• Cauliflower
• Collards
• Horseradish
• Kale
• Kohlrabi
• Mache
• Mustard greens
• Radish
• Red cabbage
• Rutabaga
• Turnips
• Turnip greens
• Watercress
Recipe: Braised Bok Choy
Serves: 2
Ingredients:
• 8 baby bok choy or 3 regular bok choy
• 1 teaspoon Bragg Liquid Aminos or low sodium soy sauce
• 2 cups coarsely chopped shiitake mushrooms
• 2 large cloves garlic, chopped (optional)
• 1 tablespoon unhulled sesame seeds, lightly toasted*
*Lightly toast sesame seeds in a pan over medium heat for 3 minutes, shaking pan frequently.
Instructions:
1. Cover bottom of large skillet with 1/2 inch water. Add bok choy (cut baby bok choy in half lengthwise or cut regular bok choy into chunks).
2. Drizzle with liquid aminos. Cover and cook on high heat until bok choy is tender, about 6 minutes.
3. Remove bok choy; add mushrooms and garlic to the liquid in the pan.
4. Simmer liquid until reduced to a glaze. Pour over bok choy. Top with toasted sesame seeds.
For an extensive collection of green vegetable recipes like these, visit Dr. Fuhrman’s website and check out his most recent book, Eat for Health.
References:
1. Walters DG, Young PJ, Agus C, Knize MG, Boobis AR, Gooderham NJ, et al. Cruciferous vegetable consumption alters the metabolism of the dietary carcinogen 2-amino-1-methyl-6-phenylimidazo [4,5-b]pyridine (PhIP) in humans. Carcinogenesis 2004;25:1659–69.
2. Brandi G et al. Mechanisms of action and antiproliferative properties of Brassica oleracea juice in human breast cancer cell lines. J Nutr 2005;135(6):1503-9
3. Higdon JV et al. Cruciferous Vegetables and Human Cancer Risk: Epidemiologic
Evidence and Mechanistic Basis. Pharmacol Res. 2007 March ; 55(3): 224–236
4. Gamet-Payrastre I et al. Sulforaphane, a naturally occurring isothiocyanate induces cell cycle arrest and apoptosis in HT29 human colon cancer cells. Cancer Res 2000;60:1426-1433
5. Bhattacharya A et al. Inhibition of Bladder Cancer Development by Allyl Isothiocyanate.
Carcinogenesis. 2009 Dec 2. [Epub ahead of print]
6. Yuan F et al. Anti-estrogenic activities of indole-3-carbinol in cervical cells: implication for prevention of cervical cancer. Anticancer Res. 1999 May-Jun;19(3A):1673-80.
7. Dalessandri KM, Firestone GL, Fitch MD, Bradlow HL, Bjeldanes LF. Pilot study: effect of 3,3?-diindolylmethane supplements on urinary hormone metabolites in postmenopausal women with a history of early-stage breast cancer. Nutr Cancer 2004;50:161–7.
8. Michaud DS et al. Frut and vegetable intake and incidence of bladder cancer in a male prospective cohort. J Natl Cancer Inst 1999; 91(7):605-13
9. Cohen JH et al. Fruit and vegetable intake and prostate cancer risk. J Natl Cancer Inst 2000;92(1):61-68
10. Larsson SC, Hakansson N, Naslund I, Bergkvist L, Wolk A. Fruit and vegetable consumption in relation to pancreatic cancer: a prospective study. Cancer Epidemiol Biomarkers Prev 2006;15:301–305.
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By Guest Blogger on September 24, 2009
By Earthmother in the Raw
In the spring of 2008, a book on the “New Arrivals” shelf of my small-town library jumped out at me: Crazy Sexy Cancer Tips by Kris Carr. I didn’t have cancer, didn’t know anyone with cancer, and yet, I was compelled to sign the book out. I think it was the cover photo of the cowgirl in the desert southwest that spoke to me.
“Wow,” I thought, “That used to be me. What in the world happened to that free spirit with her bohemian lust for life?”
Here’s what happened to her in a nutshell: Years and years of dieting had taught her not to trust her body’s hunger cues. With every diet, her eating became more disordered and her body’s physiology became even more imbalanced. She had forgotten that eating had anything to do with being hungry and dieted her way to 300 pounds. Yup, morbidly obese.
I suffered from fire-breathing-dragon heartburn, chronic fatigue, migraine headaches, lymphedema, adult acne, joint pain and a host of other debilitating symptoms. Walking to the end of the driveway was excruciating. My legs were swollen like tree trunks. I hadn’t seen my ankles in several years. I knew what was coming down the pike — diabetes, heart disease, pushing up daisies. I was way too young, but I felt hopeless. What was the answer? Gastric bypass?
Instead, I devoured that book. Kris’ story of being diagnosed with an extremely rare, incurable cancer and her journey toward health and healing was so inspirational. A big part of her healing journey involved adopting a raw foods lifestyle. The back of the book is loaded with resources and I started checking out websites and other books from the library.
The more I learned about eating raw foods, the more sold on the idea I became. It was when I read The Raw Food Detox Diet by Natalia Rose that I thought, “I can do this!” I loved her simple start-where-you-are approach.
On the summer solstice, June 21, 2008, I set an intention to change my relationship to food and regain my health and vitality. I soon traded in my scale for a juicer and entered the world of raw, living foods. I began to replace prepared and processed foods with fresh fruits, vegetables, sprouts, nuts and seeds.
It was a big change for me. BIG. I grew up in a Hungarian household, where I was weaned on chicken paprikash and stuffed cabbage. Vegetables were potatoes and corn. Not too many salads, because Dad thought “they taste green.” We celebrated with food. We mourned with food. I learned to use food for pleasure, for comfort, for reward.
As I grew into an adult and began living on my own, I couldn’t be bothered with cooking. Convenience was key — get more, faster. So I ate food in packages and racked up frequent flyer miles at the drive-thru windows. I joke that I thought Starbucks was a food group, but trust me, that wasn’t far from the truth. And, pick a diet, any diet, and betcha I’ve been on it.
There was the whole emotional component around food too. I’ve had to change my relationship with food. When we stop dieting, we have to trust that our body will tell us what it needs—and only what it needs.
Hello? Terrifying! I used to live to eat. Now, I’ve learned to eat to live.
A funny thing happened along this path of weight loss: by infusing my body with live enzymes, I began to feel more alive. All those symptoms I mentioned disappeared. My energy level shot through the roof. I sleep like a baby at night. My skin is smooth, clear and radiant. Over 120 pounds have melted away without counting a point, calorie, carb or fat gram.
I walk 5K every morning and every evening – my walking partner/Siberian husky, Maya, sees to that. I have a daily yoga practice. I love hiking in the woods (Maya too!), so I’m out there at least three-four times a week. I got a pair of inline skates for my birthday and began rollerblading this summer. No fatalities yet.
And, most recently, this cowgirl’s gotten back in the saddle. Yee Haw! My four-legged, 1,500-pound pals couldn’t be happier. Me too. I lost the equivalent of a whole person, but found that ol’ bohemian lust for life in the process.
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By Kristen Suzanne on June 2, 2009
Fermented veggies (Raw, Organic, and Unpasteurized) are a staple in my diet. They fill my body with delicious nutrition, and I can’t image my life without them. Fermented veggies include things like sauerkraut (kraut is the southern German word for cabbage) and kimchi (a korean dish of fermented veggies and spices). They are amazing for your health. AMAZING! These foods are extremely popular, and they’ve been staples in people’s diets all over the world for a very long time. I can’t help but wonder why it’s not a staple in ours? Well, I’m changing that! Every few days (and sometimes daily), I gobble up fermented veggies. I love them!
Nutrition!
The benefits are numerous. Fermented veggies have enhanced nutrition. They’re reputed for helping fight disease. For example, they can help with candida, help boost your overall immune system, help prevent constipation (yay for poo!), and help prevent colon cancer. They’re AWESOME for your digestion… Basically, they add friendly bacteria (a.k.a. probiotics) and enzymes to your body. These things help digest the fermented veggies themselves, as well as helping you digest the other foods you’re eating (total score!). They’re filled with vitamins, minerals, and phytonutrients. And… get this! They can help you lose weight! They’re low in calories, contain dietary fiber, and known for helping reduce hunger and cravings for sweet foods. Do I really need to say anymore? Are you on board with (raw, organic, unpasteurized) fermented veggies yet?
I’m not the only one loving up these tasty guys. Fermented veggies have been used for natural healing for years (and I mean LOTS of years). More specifically, the Chinese have been fermenting cabbage for thousands of years! In fact, according to the book, Making Sauerkraut and Pickled Vegetables at Home, the earliest recording of fermented cabbage occurred in 200 BC. Moreover, there are parts of the world where a meal is just not complete if there are not some fermented vegetables on the plate. It’s written that Captain Cook (in the 18th century) was able to keep his crew alive and well (fighting off scurvy, a vitamin C deficiency), because he had them chowing down on sauerkraut while on their long, 3-year voyage. Isn’t that cool?
How Does It Taste?
For me, the taste and experience is total zing. Each bite is refreshing and energizing. You can buy (or make by yourself) different flavors. For example, it can be spicy with hot peppers, savory with garlic or herbs, or just plain. Some people, like me, love it right at the start, while some people say it’s an acquired taste.
There are many ways to eat it. If you’re not a fan of having it by the spoonful, then you have other options. Some people top their salads with it. Others eat it between two slices of bread (raw or not, it’s up to you). Some people eat vegan pizza by eliminating the cheese, and, once the pizza cools a bit after cooking, they top the pizza with sauerkraut. You can also top veggie burgers or veggie brats with it, too.
Getting Sauerkraut
You can make it yourself. There are videos and websites online showing you how (using a glass mason jar is a popular method). Recently, I decided to get the Harsch Gairtopf Fermenting Crock Pot. Apparently, this thing is fool-proof (sign me up!). It received great reviews on Amazon (all the sizes). I bought the 7.5L size a couple of weeks ago, and I made my first batch of organic sauerkraut at that time. I won’t be testing it for another week or so. The directions I read in a couple of books said to wait at least 3 weeks before opening the pot. Fingers crossed!!!
Meanwhile, since I don’t have homemade sauerkraut (yet!), I buy it online through Gold Mine Natural Foods’ website. Sometimes you can find it at Whole Foods, along with Rejuvenative’s (raw, organic, unpasteurized) sauerkraut and kimchi. They’re both good, but I prefer the texture of Gold Mine Natural Foods. If you buy it at the store, be sure that it’s Raw – Organic – Unpasteurized.
Happy Fermenting,
Kristen’s Raw
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By Kris Carr on February 9, 2009
Hiya Emerald Queen,
Today is day 8 and FINALLY I feel great! :) Hubba Hubby and I had the most chillaxin’ weekend. We hiked with our friend Julia. Lady Julia has diamonds on the inside. She’s a supplement expert, yogi and genuine rainbow warrior. You’re gonna love her! Julia will be sharing her vast knowledge with ya in a few weeks. You seekers have lots of questions about supplements. Good lord – do I hear ya. It’s hard to know what’s best. Not for long!
Speaking of supplements, in a few hours I’ll be getting the test to determine the hydrochloric acid levels in my stomach. For some time now food just doesn’t sit well. Burps and other air packets bug me. My energy is low and stuff isn’t digesting.
Dot connecting time! The procedure is called The Heidelberg Test. My naturopath will drop a pH tester capsule down my gullet, check my levels and then yank it out. I’m so excited! For, real, no sarcasm. My glorious inners are down right cool. Getting to know them better is a joy. How else can you change what doesn’t work?
When it’s over, I head back to the clinic (not Tree of Life) for my vitamin C IV and a colonic. Besides the endless needles, the tick-tock-snail-passing time is tough. 4-6 hours per day gets a bit trying. But hey, I’m on a mission so SUCK IT UP… or sneak in your laptop.
Not sure if I mentioned some of this stuff already (you can always hear it twice), but I have a few more tips for fasting. Beside the 1/2 tsp of sea salt 2-3 times per day in water to keep your electrolytes in balance, ENZYMES are crutial. Without them you’ll feel like garbage. The juice makes a gas super disco. I take 2 with every juice. I also take probiotics twice a day – morning and night.
The Enzymes I like are made by Theramedix. You can also explore Digest Gold from Enzymedica, or the HHI HiZymes (from the Hippocrates Health Institute)
Dr. Ohhira’s Probiotics 12 Plus – is a great probiotic! So is the Udo’s brand and Garden of Life. In that order.
While on the fast I’m also taking chlorella, spirulina, and Marine Phyoplankton.
To move the bowels look into Natural Calm, Colon Max or even a Cal/Mag citrate supplement. You may not need any help but if you do, it’s out there, for a limited time. Aloe too! AND colonics! For those of you suffering from constipation on a regular basis my advice is pretty simple. Cut dairy, wheat, gluten and start practicing proper food combining!
Just like life, variety is the spice that makes us sing. So switch your recipes up to avoid mind-bending boredom! I’ve been adding tomato and basil at night with my sea salt. Yum. I imagine sipping gaspacho in the mediterranean while wearing a tube top.
That’s it for now. If you’re up to it, join me this Wednesday for the Goddess Group.
Hope you have the best day ever!
Peace and pH,
Kris
PS. Tomorrow you’ll hear some wisdom from one of our Blog Posse gals Natalia Rose… Can’t wait!
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