How The Mediterranean Diet May Help To Prevent Cancer
Stopping cancer in time.
Understanding the timeline for cancer is crucial in suggesting methods for its prevention. Most cancers have a ten - or twenty - year interval between their carcinogenic stimulus and the appearance of a thriving tumour. The importance of diet cannot be stressed enough.
There are properties in whole fresh foods which can slow, interrupt, or even reverse the source of cancer. Many of these agents in foods have been shown to stop normal cells from becoming rebel cancer cells, and some can even reverse cancer cells back into normal cells.
There are two good ways to defend yourself against cancer.
- Eat foods which have cancer fighting and cancer preventative compounds
- Avoid cancer inducing substances as much as possible. e.g. environment, air, water, food, herbicides, pesticides, toxins in personal care products
It is becoming clear that dietary factors other than vitamins and minerals play an even more crucial role than traditionally acclaimed vitamins. Antioxidants 300 times more powerful than vitamin E have been found in beans, soy beans and seed oils. Another major cancer combatant is chlorophyll, the green pigment found in dark green plants.
Fill your diet with cancer busting Mediterranean foods. It is best to eat whole organic foods rather than quick-cooking processed foods. Fresh food is better than frozen, and frozen is better than canned.
Cancer Fighting Foods Consumed In The Mediterranean Diet
|
Powerfood |
Phytochemicals |
Benefits |
Red, yellow, orange & purple fruits |
Carotenoids, terpenes, flavonoids, coumarins, vitamin C, boron, fiber |
Antioxidants, protect vision, prevent degenerative disease (such as arthritis, heart disease, diabetes) |
Red, yellow, orange & purple vegetables |
Carotenoids, flavonoids, capaicin, vitamin C, vitamin E, fiber. |
Antioxidants, protect vision, prevent degenerative disease (such as arthritis, heart disease, diabetes) |
Cruciferous and leafy green vegetables |
Indoles, carotenoids, isothiocyanates, vitamin C, vitamin E, magnesium, calcium, iron, fiber |
Neutralize free radicals, stimulate anticancer enzymes, useful in asthma, knock harmful hormones off track. |
Mushrooms |
Lentinan, B Vitamins, copper, fiber |
Strengthen immune system, antiviral, antitumor, prevent abnormal clotting |
Sea Vegetables |
Carotenoids, vitamin C, calcium, iodine, fiber |
Promote strong bones, boost metabolism, minimize heavy metal toxicity. |
Garlic and Onions
|
Organosulfur compounds, allicin, quercetin, selenium, phosphorus, iron, potassium, fiber. |
Lower LDL cholesterol, fight infections, fight cancer, boost heart health, anti-inflammatory. |
Whole grains |
Lignans, phenolic acids, phytosterols, B vitamins, vitamin E, magnesium, chromium, fiber |
Lower cholesterol, help prevent colon cancer, aid in elimination, improve insulin sensitivity, energy source. |
Beans and other legumes |
Phytosterols, isoflavones, protease inhibitors, saponins, B vitamins, calcium, fiber |
Lower heart disease risk, fight cancer (especially hormone-related cancers in prostate, breast, and ovaries), useful in diabetes, may reduce menopause symptoms. |
Nuts and Seeds |
Lignans, B vitamins, vitamin E, copper, selenium, calcium, essential fatty acids, fiber. |
Boost immune system, lower cholesterol, aid elimination, anti-inflammatory, stimulate enzymes that detoxify carcinogens. |
Olives |
hydroxytyrosol and oleuropein. |
Inhibits hyperglycemia and oxidative stress induced by diabetes. Anti-tumor effects. |
Goat’s and Sheep’s milk Products |
Vitamins A, B, and E, calcium, phosphorus, potassium, and magnesium. Short- and medium-chain fatty acids. Conjugated linoleic acid (CLA). |
Higher proportion of short – and medium –chain fatty acids. They have little effect on cholesterol levels. They also make milk easier to digest. Conjugated linolenic acid (CLA) is a cancer-fighting fat-reducing fat. The fat globules in sheep and goat’s milk are smaller than fat globules in cow’s milk, making it easier to digest. |
Bee’s Products - Honey, Propolis, Pollen and Royal Jelly |
Vitamin B1, B2, B3, B5, B6, B12, C, H, inositol, folic acid, amino acids, phosphorous, sulphur. In trace amounts, iron, manganese, nickel, cobalt, silicon, chromium, gold and bismuth. |
Strengthens immune system, |
Herbs and Spices |
Spices and herbs maximize nutrient density. Antioxidants, minerals and multivitamins. |
Medicinal, culinary uses and cancer fighting properties, especially, turmeric, ginger, licorice, basil, cinnamon, rosemary, sage |
Seafood and Fish |
B-complex vitamins, calcium, potassium, iodine, zinc, copper, phosphorous and selenium, choline, omega 3 fatty acids, aminos acids. |
Brain food, lowers heart disease, cholesterol, controls blood pressure, strengthens immune system. |
Wild Edible Plants |
Wild edible plants maximize nutrients density. Antioxidants, minerals and multivitamins. |
Medicinal, culinary uses. Anti-cancer properties |
Carob |
Phosphorous, calcium, magnesium, potassium, vitamin B2, Vitamin A, folate, choline, selenium |
Analgesic, anti -allergic, anti-bacterial, antioxidant, antiviral, antiseptic, laxative, lowers cholesterol, combats osteoporosis, prevents lung cancer. |
To fend off a polluted world, humans must adopt a cancer-busting regimen. The Mediterranean Diet can help you do this. The traditional Mediterranean diet consists of fruit and vegetables, pulses, fish, virgin olive oil, eat red meat once a week, cut out all refined sugar and refined grain products such as white bread, cakes, cookies, limited consumption of red meat, saturated fat and processed foods high in sugar and refined grained products such as cakes and cookies.
Barbara is a qualified nutritionist and health and wellness expert offering one to one nutritional counseling in person or online. See Barbara's healthy lifestyle course with tips and support for a healthier lifestyle.
'The Mediterranean Lifestyle Program' is a 12 week course developed to create healthy lifestyle habits and attitudes.
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