Nutrient Rich » Anti-Cancer http://www.nutrientrich.com Increase Your Energy, Lose Weight Naturally, Get Incredibly Healthy! Mon, 20 May 2013 15:31:33 +0000 en-US hourly 1 http://wordpress.org/?v=3.5.1 More Plants--Less Cancer http://www.nutrientrich.com/1/more-plants-less-cancer.html http://www.nutrientrich.com/1/more-plants-less-cancer.html#comments Wed, 15 Aug 2012 16:27:44 +0000 Nutrient Rich http://www.nutrientrich.com/?p=10533 The skin cancer you die of at 50, may have been because of a teenage sun burn you had when you were a kid. And those who eat dairy, cheese and yogurt (which are lacking phytonutrients to protect and repair damages cells) may have two and half times the risk of skin cancer, whereas greens, particularly dark green leafy greens cuts the risk by 50%. Become a nutrient-rich subscriber and you will have a basic membership to nutrientrich.com, with access to all articles, video's and more!

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]]> The more plants you eat, the less cancer risk you have. The reason, as Michael Greger M.D states it in a recent NutritionFacts Video on plant based prevention is this, phyto-nutrients, such as lignans, among countless others.

The skin cancer you die of at 50, may have been because of a teenage sun burn you had when you were a kid. And those who eat dairy, cheese and yogurt (which are lacking phyto-nutrients to protect and repair damages cells) may have two and half times the risk of skin cancer, whereas greens, particularly dark green leafy greens cuts the risk by 50% (or more).

How many greens does that mean you have to eat to get those kinds of results? In the study, to cut squamous cell skin cancer risk in half, you would have to consume just 31 grams of greens a day. That's the equivalent to 31 paperclips worth or just 3 leaves of spinach per day for half the risk of this most common skin cancer.

Even George Washington in 1776 used to give orders to his troops to go out pick the wild greens growing around their camp to free themselves of all putrid disorders. He may not have been thinking skin cancer, but I'm sure it fits in nicely.

Smart man, don't you think? No wonder he was our first President and part of just about every founding institution in our country during that time. He knew, but apparently 200 years of nutritionists, industrialists and marketers have overlooked this basic human essential and sold us right into the perfect formula for cancer. The truth hasn't changed, only nutritional marketing has.

Dr. Greger, goes onto say that as you "eat more animal foods, cancer risk goes up, as you eat more plant foods, cancer risk goes down." Can you imagine what would happen if you were to eat 90% or More Plant Based Nutrient Rich?

Eating plant foods will cut your risk of breast cancer in half thanks to dietary fiber which is found in plant foods... the bones of the plant. But only whole plant foods are good sources of dietary fiber. Refined foods, like white flour, white pasta, have that all stripped away.

The same is true of endometerial and ovarian cancer-- lots of animal protein and animal fat, nearly 2X the risk. lot's of plant protein, plant fat, half the risk.

Even soy foods, the stereotypical "health" foods, which offer isoflavones among other nutrients can cut your risk of cancer dramatically, even though soy-based meat alternatives lack fiber.

In the video, you'll see that even health foods made from soy, have 4 times less calories, almost 50 times less harmful fats, 25 times less cholesterol (as in "zero") than the animal foods listed, meanwhile the animal foods had only 1/4 of the protein!

Isn't that why most people eat animal foods, for protein?

Like Dr. Greger, I have asked people for years to produce any evidence that a vegetable, fruit, bean, nut and seed-based diet with smaller amounts of whole grains promotes cancer and no such study exists.

It's simple, high vegetable, high fruit, beans, nuts and seeds, less meat and animal products, less tumors.

More Plants, Less Cancer.

So why are you eating a nutrient-poor animal product and refined food based diet?

Switch to Rich

 

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]]> http://www.nutrientrich.com/1/more-plants-less-cancer.html/feed 0 Fighting breast cancer with flaxseeds http://www.nutrientrich.com/joel-fuhrman-m-d/fighting-breast-cancer-with-flaxseeds.html http://www.nutrientrich.com/joel-fuhrman-m-d/fighting-breast-cancer-with-flaxseeds.html#comments Mon, 05 Dec 2011 15:06:11 +0000 Nutrient Rich http://www.nutrientrich.com/?p=8088 By Joel Fuhrman M.D.  What are lignans? Plant lignans are one of the four classes of phytoestrogens (isoflavones, lignans, stilbenes, coumestans), phenolic compounds that are structurally similar to the main mammalian estrogen, estradiol.1 Plant lignans are modified by bacteria in the human digestive tract into enteroligans. It is important to recognize the role of healthy [...]

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]]> By Joel Fuhrman M.D. 

What are lignans?

Plant lignans are one of the four classes of phytoestrogens (isoflavones, lignans, stilbenes, coumestans), phenolic compounds that are structurally similar to the main mammalian estrogen, estradiol.1 Plant lignans are modified by bacteria in the human digestive tract into enteroligans. It is important to recognize the role of healthy bacteria in this process, because antibiotics can destroy beneficial bacteria in the gut resulting in long-term reduction in enteroligans.2 Eating commercial meats exposes us to antibiotics, as does the overuse and inappropriate prescribing by physicians.

Which foods are good sources of plant lignans?

Flaxseeds are the richest source of plant lignans, having about 8 times the lignan content of sesame seeds [note that flaxseed oil does not contain lignans - they bind to the fiber]. The other plant foo ds on the list have about one-tenth or less the amount of lignans as sesame seeds per serving.2,3 Chia seeds are also a rich source of lignans, however the exact amount is still debatable, so that number will be made available at a later date.
•    Flaxseeds (85.5 mg/ounce)
•    Sesame seeds (11.2 mg/ounce)4
•    Kale (curly; 1.6 mg/cup)
•    Broccoli (1.2 mg/cup)
Anti-cancer effects of lignans

Enterolignans are structurally similar to estrogen and can bind to estrogen receptors – this capability allows lignans to either have weak estrogenic activity or block the actions of estrogen in the body. For this reason, plant lignans are classified as phytoestrogens, and there has been much interest in the potential contribution of lignan-rich foods to reduced risk of hormone-related cancers.2,5 Enterolignans inhibits aromatase6 and estradiol production in general, lowering serum estrogen levels.7 Plant lignans also increase concentration of sex hormone binding globulin, which blunts the effects of estrogens.8-10 These benefits were documented when 48 postmenopausal women consumed 7.5 g/day of ground flax seeds for 6 weeks, then 15 g for 6 weeks – and significant decreases in estradiol, estrone, and testosterone w ere noted with a bigger decrease in overweight and obese women.11

In a mouse model, a flaxseed diet (5%, 10%) shows dose-dependent inhibition of breast tumor growth.12 Human trials also confirmed similar beneficial effects. A double-blinded, randomized controlled trial of dietary flaxseed demonstrated dramatic protection. Women ate either a control muffin with no flax seeds imbedded or 25g flax-containing muffin starting at time of diagnosis of breast cancer for just 32-39 days until surgery. Tumor tissue analyzed at diagnosis and surgery demonstrated surprising benefits even in this short timeframe. There was a significant apoptosis (tumor cell death) and reduced cell proliferation in the flaxseed group in just the one month.13 Likewise women eating more flaxseeds with a documented higher serum enterolactone were found to have a 42% reduced risk of death from postmenopausal breast cancer and a dramatic (40 percent) reduction in all causes of death.14,15 Flaxseeds are clearly super foods; even with a mediocre diet they offer powerful protection against certain types of breast cancer. Another interesting study on flax followed women for up to 10 years and found a 51% reduced risk of all-cause mortality and a 71% reduced risk of breast cancer mortality. The intake of dried beans was also associated with a 39% reduced risk of all-cause mortality.16 Endometrial and ovarian cancer have not been as extensively studied, but the few studies that have been conducted suggest a protective effect.2,17

Bottom line; don’t forget to take your ground flax seeds (or chia seeds) every day. I sometimes forget too, but reviewing the science encourages me to remember. When used in conjunction with dietary exposure to greens, onions, mushrooms and beans, dramatic reductions in the risk of breast cancer are possible.

Dr. Fuhrman's newest book, Super Immunity, addresses his full nutritional program to win the war against breast cancer.

References

1. Mense SM, Hei TK, Ganju RK, et al: Phytoestrogens and breast cancer prevention: possible mechanisms of action. Environ Health Perspect 2008; 116:426-433.
2. Higdon J: Lignans. In An Evidence-Based Approach to Dietary Phytochemicals. New York: Thieme; 2006: 155-161
3. Milder IE, Arts IC, van de Putte B, et al: Lignan contents of Dutch plant foods: a database including lariciresinol, pinoresinol, secoisolariciresinol and matairesinol. Br J Nutr 2005;93:393-402.
4. Coulman KD, Liu Z, Hum WQ, et al: Whole sesame seed is as rich a source of mammalian lignan precursors as whole flaxseed. Nutr Cancer 2005;52:156-165.
5. Adlercreutz H: Lignans and human health. Crit Rev Clin Lab Sci 2007;44:483-525.
6. Adlercreutz H, Bannwart C, Wahala K, et al: Inhibition of human aromatase by mammalian lignans and isoflavonoid phytoestrogens. J Steroid Biochem Mol Biol 1993;44:147-153.
7. Brooks JD, Thompson LU: Mammalian lignans and genistein decrease the activities of aromatase and 17beta-hydroxysteroid dehydrogenase in MCF-7 cells. J Steroid Biochem Mol Biol 2005;94:461-467.
8. Adlercreutz H, Mousavi Y, Clark J, et al: Dietary phytoestrogens and cancer: in vitro and in vivo studies. J Steroid Biochem Mol Biol 1992;41:331-337.
9. Adlercreutz H, Hockerstedt K, Bannwart C, et al: Effect of dietary components, including lignans and phytoestrogens, on enterohepatic circulation and liver metabolism of estrogens and on sex hormone binding globulin (SHBG). J Steroid Biochem 1987;27:1135-1144.
10. Low YL, Dunning AM, Dowsett M, et al: Phytoestrogen exposure is associated with circulating sex hormone levels in postmenopausal women and interact with ESR1 and NR1I2 gene variants. Cancer Epidemiol Biomarkers Prev 2007;16:1009-1016.
11. Sturgeon SR, Heersink JL, Volpe SL, et al: Effect of dietary flaxseed on serum levels of estrogens and androgens in postmenopausal women. Nutr Cancer 2008;60:612-618.
12. Chen J, Power KA, Mann J, et al: Flaxseed alone or in combination with tamoxifen inhibits MCF-7 breast tumor growth in ovariectomized athymic mice with high circulating levels of estrogen. Exp Biol Med (Maywood) 2007;232:1071-1080.
13. Thompson LU, Chen JM, Li T, et al: Dietary flaxseed alters tumor biological markers in postmenopausal breast cancer. Clin Cancer Res 2005;11:3828-3835.
14. Buck K, Vrieling A, Zaineddin AK, et al: Serum enterolactone and prognosis of postmenopausal breast cancer. J Clin Oncol 2011;29:3730-3738.
15. Buck K, Zaineddin AK, Vrieling A, et al: Estimated enterolignans, lignan-rich foods, and fibre in relation to survival after postmenopausal breast cancer. Br J Cancer 2011;105:1151-1157.
16. McCann SE, Thompson LU, Nie J, et al: Dietary lignan intakes in relation to survival among women with breast cancer: the Western New York Exposures and Breast Canc er (WEB) Study. Breast Cancer Res Treat 2010;122:229-235.
17. Bandera EV, King M, Chandran U, et al: Phytoestrogen consumption from foods and supplements and epithelial ovarian cancer risk: a population-based case control study. BMC Womens Health 2011;11:40.

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]]> http://www.nutrientrich.com/joel-fuhrman-m-d/fighting-breast-cancer-with-flaxseeds.html/feed 0 A Really Good Reason To Eat 10% or Less Animal Products! http://www.nutrientrich.com/1/a-really-good-reason-to-eat-10-or-less-animal-products.html http://www.nutrientrich.com/1/a-really-good-reason-to-eat-10-or-less-animal-products.html#comments Wed, 30 Nov 2011 22:05:27 +0000 Nutrient Rich http://www.nutrientrich.com/?p=8033 It is a proven fact that consuming animal protein causes cancer, yet we keep on eating it. And now, to top that off, our government is trying to add yet another cancer-causing protein to people’s menus—horses, which are beloved pets.”

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]]> Today, I read an article in the Huffington Post, called, Horse Meat Inspection Ban Lifted In The U.S. (horse meat consumption) and I was shocked.
 
It is a proven fact that consuming animal protein causes cancer, yet we keep on eating it. And now, to top that off, our government is trying to add yet another cancer-causing protein to people’s menus—horses, which are beloved pets.”
 
“What’s next—dogs and cats? Warm feelings for pets aside, no one should be eating horse meat!”
 
The World Health Organization (WHO) has estimated that dietary factors are associated with at least 30% of all cancers in developed countries and up to 20% in developing countries. One of the biggest dietary culprits they uncovered was animal-derived foods [1, 2-7]. In fact, high meat intake has been estimated to increase your overall cancer risk by 17%, while high saturated fat intake increases your cancer risk by 19% [8].
 
It is a fact that throughout our lives we will all have cancer cells appear in our bodies. However, not everyone develops cancer, and usually this comes down to diet [1]. Animal proteins like meat, dairy, and eggs alter hormone levels in the body, cause inflammation, promote cell growth and tumor development, and make the body more acidic [2, 8-13]. All these changes "feed" the cancer cells and make them stronger. To make matters worse, as meat is cooked at high temperatures, potentially dangerous chemicals are produced. For example, heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs) can initiate the cancer process [14-20], while advanced glycation end products (AGEs) play an important role in the development and progression of atherosclerosis, diabetes, aging, and chronic renal failure [21-22].
 
Although meat is often labeled the major culprit in cancers of the esophagus, lung, pancreas, stomach, colon, breast, and prostate, research has shown that other animal proteins, such as the casein found in milk, can promote cancer development as well. A 2007 study published in the American Journal of Clinical Nutrition reported that the consumption of dairy products affects the biological pathways associated with cancer development and spread [23]. After following participants for 65 years, the researchers discovered that a diet rich in dairy products during childhood nearly tripled the risk of colorectal cancer in adulthood.
 
More than 200 studies have shown that a diet based on fruits, vegetables, beans/legumes, raw nuts and seeds, and whole grains (as well as the countless meals and menus you can derive from these foods) provides significant protection against many different types of cancer. People with the highest consumption of fruits, vegetables, and whole grains have about half the risk of developing cancer as those who eat a more animal-based diet [24-27]. Based on the research of Dr. Campbell in the Cornell UniversityChina Study, the ideal diet should be at least 90% plant-based foods and less than 10% animal-based foods [1].
 
Dr. Campbell based his initial research on a preliminary study in which two groups of rats (one fed a 5% protein diet and one fed a 20% protein diet) were given cancer-causing aflatoxin. While every single rat in the 20% protein diet group developed liver cancer or pre-cancerous lesions, nothing happened to a single rat in the 5% protein group. Campbell conducted a similar study but used the milk protein casein to determine whether all animal proteins acted as cancer promoters. Like in the previous study, Campbell divided his rats into a 20% casein diet and a 5% casein diet and then exposed the rats to aflatoxin. His results supported the earlier research, and he reported that adjusting an organism’s protein intake could turn cancer promotion on and off like a switch [1]. Proteins derived from plants, however, did not have the same cancer-promoting effects.
 
Many experts believe that this is due to the nutrient-rich nature of plant-based foods. Fruits and vegetables do not promote inflammation in the body, are rich in antioxidants that can neutralize cancer-causing free radicals, and do not contain bad fats such as saturated fat, trans- fat, or dietary cholesterol, which the body does not need to get from dietary sources. Plant-based foods also contain high amounts of fiber. Fiber acts like a filter in your digestive system, effectively removing cancer-causing substances from your colon. Fiber is also food for bacteria that thrive in your intestine, favoring the ones that reduce the production of cancer-causing acids.

The health-boosting properties of a nutrient-rich, plant-based diet have also been shown to benefit people who have already developed cancer. A 2006 study showed that, in general, men with prostate cancer who avoided animal products reduced their PSA levels, which meant that their cancer was not advancing and may actually have been diminishing [28]. However, the cancer continued to worsen in the men who made no dietary changes. Such dietary changes were also shown to reduce the recurrence risk of breast cancer in postmenopausal women by about 25% [29].
 
  1. Campbell TC, Campbell TM, II. The China Study: Startling Implications for Diet, Weight Loss, and Long-Term Health. Dallas, TX: BenBella Books, 2005.
  2. World Cancer Research Fund. Food, nutrition, physical activity, and the prevention of cancer: A global perspective. Washington, DC: American Institute of Cancer Research, 2007.
  3. Cho E, Spiegelman D, Hunter DJ, et al. Premenopausal fat intake and risk of breast cancer. J Natl Cancer Inst. 2003;95:1079-1085.
  4. Barnard ND, Nicholson A, Howard JL. The medical costs attributable to meat consumption. Prev Med. 1995;24:646-655.
  5. Giovannucci E, Rimm EB, Colditz GA, et al. A prospective study of dietary fat and risk of prostate cancer. J Natl Cancer Inst. 1993;85(19):1571-1579.
  6. Kolonel LN. Nutrition and prostate cancer. Cancer Causes Control. 1996;7(1):83-94.
  7. Ma RW, Chapman K. A systematic review of the effect of diet in prostate cancer prevention and treatment. J Hum Nutr Diet. 2009;22(3):187-1899.
  8. Boyd NF, Stone J, Vogt KN, Connelly BS, Martin LJ, Minkin S. Dietary fat and breast cancer risk revisited: a meta-analysis of the published literature. Br J Cancer. 2003;89(9):1672-1685.
  9. Murtaugh MA, Ma KN, Sweeney C, Caan BJ, Slattery ML. Meat consumption patterns and preparation, genetic variants of metabolic enzymes, and their association with rectal cancer in men and women. J Nutr. 2004;134(4):776-784.
  10. Norat T, Riboli E. Meat consumption and colorectal cancer: a review of epidemiologic evidence. Nutr Rev. 2001;59(2):37-47.
  11. Armstrong B, Doll R. Environmental factors and cancer incidence and mortality in different countries, with special reference to dietary practices. Int J Cancer. 1975;15:617-631.
  12. Carroll KK, Braden LM. Dietary fat and mammary carcinogenesis. Nutr Cancer. 1985;6:254-259.
  13. Rose DP, Boyar AP, Wynder EL. International comparisons of mortality rates for cancer of the breast, ovary, prostate, and colon, and per capita food consumption. Cancer. 1986;58:2363-2371.
  14. Skog KI, Johansson MAE, Jagerstad MI. Carcinogenic heterocyclic amines in model systems and cooked foods: a review on formation, occurrence, and intake. Food Chem Toxicol. 1998;36:879-896.
  15. Robbana-Barnat S, Rabache M, Rialland E, Fradin J. Heterocyclic amines: occurrence and prevention in cooked food. Environ Health Perspect. 1996;104:280-288.
  16. Thiebaud HP, Knize MG, Kuzmicky PA, Hsieh DP, Felton JS. Airborne mutagens produced by frying beef, pork, and a soy-based food. Food Chem Toxicol. 1995;33(10):821-828.
  17. Sinha R, Rothman N, Brown ED, et al. High concentrations of the carcinogen 2-amino-1-methyl-6-phenylimidazo-[4,5] pyridine [PhlP] occur in chicken but are dependent on the cooking method. Cancer Res. 1995;55:4516-4519.
  18. De Stefani E, Ronco A, Mendilaharsu M, Guidobono M, Deneo-Pellegrini H. Meat intake, heterocyclic amines, and risk of breast cancer: a case-control study in Uruguay. Cancer Epidemiol Biomarkers Prev. 1997;6(8):573-581.
  19. Snyderwine EG. Some perspectives on the nutritional aspects of breast cancer research. Food-derived heterocyclic amines as etiologic agents in human mammary cancer. Cancer. 1994;74(3 suppl):1070-1077.
  20. Butler LM, Sinha R, Millikan RC, Martin CF, Newman B, Gammon MD, Ammerman AS, Sandler RS. Heterocyclic amines, meat intake, and association with colon cancer in a population-based study. Am J Epidemiol. 2003;157(5):434-445.
  21. Krajcovicova-Kudlackova M, Sebekova K, Schinzel R, Klvanova J. Advanced glycation end products and nutrition. Physiol Res. 2002;51:313-316.
  22. Uribarri J, Cai W, Sandu O, Peppa M, Goldberg T, Vlassara H. Diet-derived advanced glycation end products are major contributors to the body’s AGE pool and induce inflammation in healthy subjects. Ann NY Acad Sci. 2005;1043:461-466.
  23. van der Pols JC, Bain C, Gunnell D, Smith GD, Frobisher C, Martin RM. Childhood dairy intake and adult cancer risk: 65-y follow-up of the Boyd Orr cohort. Am J Clin Nutr. 2007;86(6)1722-1729.
  24. Steinmetz K, Potter J. Vegetables, fruit, and cancer, I. Epidemiology. Cancer Causes Control. 1991;2(suppl):325-357.
  25. Jacobs DR, Marquart L, Slavin J, et al. Whole-grain intake and cancer: an expanded review and meta-analysis. Nutr Cancer. 1998;30:85-96.
  26. Thorogood M, Mann J, Appleby P, McPherson K. Risk of death from cancer and ischaemic heart disease in meat and non-meat eaters. Br Med J. 1994;308:1667-1670.
  27. Key TJ, Appleby PN, Spencer EA, et al. Cancer incidence in British vegetarians. Br J Cancer. 2009;101:192-197.
  28. Nguyen JY, Major JM, Knott CJ, et al. Adoption of a plant-based diet by patients with recurrent prostate cancer. Integr Cancer Ther. 2006;5(3):214-223.
  29. Blackburn GL, Wang KA. Dietary fat reduction and breast cancer outcome: results from the Women’s Intervention Nutrition Study (WINS). Am J Clin Nutr. 2007;86(3):878S-881S.
.
 

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]]> http://www.nutrientrich.com/1/a-really-good-reason-to-eat-10-or-less-animal-products.html/feed 0 Cruciferous vegetables are anti-cancer foods http://www.nutrientrich.com/disease-proof/cruciferous-vegetables-are-anti-cancer-foods.html http://www.nutrientrich.com/disease-proof/cruciferous-vegetables-are-anti-cancer-foods.html#comments Wed, 27 Jul 2011 16:55:40 +0000 Nutrient Rich http://www.nutrientrich.com/?p=6853 One of the most powerful reasons why Nutrient Rich Nutrient Excellence is so effective, is because your body is actually getting the nutrients, specifically the micronutrients it needs to function and perform successfully and if it can function and perform well, it can stay healthy and free of lifestyle-induced diseases. Nutrition scientists have shown over [...]

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]]>

One of the most powerful reasons why Nutrient Rich Nutrient Excellence is so effective, is because your body is actually getting the nutrients, specifically the micronutrients it needs to function and perform successfully and if it can function and perform well, it can stay healthy and free of lifestyle-induced diseases.

Nutrition scientists have shown over and over that people who eat more natural plant foods – vegetables, fruits, legumes, etc. – 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 is named for their flowers, having four equally spaced petals in the shape of a cross, from the Latin word ‘crucifer’ meaning ‘cross-bearer’.  These are the 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

 All vegetables contain protective micronutrients and phytochemicals, but cruciferous vegetables are unique – they contain compounds called glucosinolates which are responsible for their pungent or bitter flavors.  When cell walls are broken by blending or chopping, a chemical reaction occurs that converts glucosinolates to isothiocyanates (ITCs) – compounds with proven anti-cancer activities. The many ITCs work synergistically to remove carcinogens, kill cancer cells, and prevent tumors from growing.1 Some ITC can even help the body excrete estrogen and other hormones, reducing the risk for hormonal cancers.2

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.3

Cruciferous vegetables are not only the most powerful anti-cancer foods in existence, they are also the most nutrient dense of all the vegetables.  Although the National Cancer Institute recommends 5-9 servings of fruits and vegetables per day for cancer prevention, but 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.  Remember: chopping, chewing, blending, or juicing cruciferous vegetables allows for production of ITCs.  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.  

For your next cruciferous vegetable dish, try one of these great recipes! 

 

Dr. Fuhrman is a New York Times best-selling author, nutritional researcher and board certified family physician specializing in nutritional medicine.  Learn more by visiting his informative website at DrFuhrman.com.

John Allen Mollenhauer is the founder of nutrientrich.com a Nutritional Education Trainer, and leading authority on Performance Lifestyle, which teaches people how to live a healthy lifestyle successfully and develop Your Lifestyle to better achieve your goals.

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