Eating well means enjoying your food and having plenty of variety.
Fruit and vegetables
Try to eat a variety of
fruit, vegetables and salads. They are full of vitamins, antioxidants, minerals
and fibre. The government recommendation is that you should eat five portions a
day but naturopaths recommend a much higher level than this. Suppliers of frozen
and tinned fruit and vegetables will try and convince you they are healthy but
naturopaths recommend you always eat fresh and fruit and vegetables, preferably
Juicing is a great way to
consume more fruit and vegetables
Many vegetables have been identified
with positive health benefits
Broccoli | Cauliflower | Brussel
Sprouts | Cabbage
Naturally occurring chemicals (glucosinolates
which are metabolized to cancer preventive isothiocyanates) found in certain
vegetables, like broccoli, cauliflower, brussel sprouts and cabbage, can
enhance DNA repair in cells, perhaps helping to stop them becoming cancerous,
according to a report published in the British Journal of Cancer in February 2006
However researchers at the University of Warwick (Thornalley et al 2007) found that the standard British cooking habit
of boiling vegetables severely damages the anticancer properties of many
Brassica vegetables such as broccoli, Brussel sprouts, cauliflower and green
cabbage. Steaming and stir fry cooking did not appear to have the same
detrimental effects. It should be noted that the researchers boiled the
vegetables for 30 minutes!
Separate studies have specifically linked broccoli
to reducing the link of prostrate cancer and bladder cancer.
Dark green vegetables | Spinach | Romaine
Lettuce | Swiss chard
Romaine lettuce and even
darker green leafy vegetables like spinach, Swiss chard, kale, collard greens,
mustard greens and turnip greens – contain beta-carotene as well as the
carotenoid cousins called lutein and zeaxanthin. Beta-carotene, lutein and
zeaxanthin are all powerful antioxidants that seem to play a role in blocking
early stages in the development of cancer.
High in folate
Some studies even link them with a lower risk of breast, lung and skin cancers.
In addition, lutein seems to help slow the development of age-related macular
degeneration (AMD), a cause of age-related blindness.
Ok they are not all green and are technically fruit but tests in mice showed that capsaicin
triggered 80% of prostrate cancer cells to start the process leading to cell
The US research in the Journal of Cancer Research (Cedars-SinaiMedicalCenter - March 2006) also found tumours treated with
capsaicin were smaller. However there is also some research to show that
prolonged heavy consumption of Chilli can increase the risk of stomach cancer.
Gerson Therapy uses diet to boost
the body's immune system to treat cancer, arthritis, heart disease, allergies,
and many other degenerative diseases
A typical Gerson therapy diet includes:
- Thirteen glasses of fresh, raw carrot/apple and
green-leaf juices prepared hourly from fresh, organic fruits and
- Three full vegetarian meals, freshly prepared
from organically grown fruits, vegetables and whole grains. A typical meal
will include salad, cooked vegetables, baked potatoes, vegetable soup and
- Fresh fruit and fresh fruit dessert available at
all hours for snacking, in addition to the regular diet.
Scientists have found that a molecule in vegetables such as broccoli and cabbage can inhibit the growth of breast cancer cells and could be used in conjunction with drugs to help fight the cancer. Their findings (October 2006) were published in Carcinogenesis and discussed at the National Cancer Research Institute Conference.
It has been known for some time that eating a balanced diet, including fresh fruit and vegetables, leads to a number of health benefits and
can help prevent some cancers, but more precise evidence is now emerging as to the benefits of specific substances present in our food.
One research centre is looking past the essential nutrients contained in plants, to the thousands of other biologically active molecules they hold. Indole-3-carbinol (I3C) is one such molecule which is increasingly being hailed as inhibiting cancer development in both animal models and humans.
Scientists funded by the Medical Research Council at the University
of Leicester decided to look at the impact of I3C on 4 different types of breast cancer cells. They found that the substance altered the receptors in three of the cell types. This change could make the cancer cells more vulnerable to anticancer drugs which also target these receptors, making the drugs more effective.