FACTS ON

PREVENTING CANCER
The Cancer Fighters
in Your Food
E36-CY
Scientists are nding more and more evidence
that the food we eat affects our risk of
developing cancer. AICR estimates that up to
one-third of the most common cancers could be
prevented if Americans ate a healthy diet, got
at least 30 minutes daily of moderate physical
activity and maintained a healthy weight.
AICRs expert reportan analysis of more
than 7,000 studies on diet, physical activity,
weight and cancerrecommends eating a
mostly plant-based diet, limiting red meat and
avoiding processed meat for lower cancer risk.
Thats because nature gives us a treasure trove
of health protectors in vegetables, fruits, whole
grains, beans and other plant foods.
Plant foods contain many kinds of edible
cancer-ghters: vitamins, minerals, ber and
phytochemicals.
What are phytochemicals?
The word phytochemical means a naturally
occurring plant (phyto, in Greek) chemical.
Phytochemicals provide a plant with color,
aroma and avor as well as protection from
infection and predators.
The colors, fragrances and taste of the plant
hint at the phytochemicals it contains.
The Facts about
the Cancer Fighters
in Your Food
The American Institute for Cancer Research (AICR)
is the cancer charity that fosters research on the
relationship of nutrition, physical activity and weight
management to cancer risk, interprets the scientic
literature and educates the public about the results. It
has contributed more than $96 million for innovative
research conducted at universities, hospitals and
research centers across the country. AICR has published
two landmark reports that interpret the accumulated
research in the eld and is committed to a process of
continuous review. AICR also provides a wide range
of educational programs to help millions of Americans
learn to make dietary changes for lower cancer risk.
Its award-winning New American Plate program is
presented in brochures, seminars and on its website,
www.aicr.org. AICR is part of the World Cancer
Research Fund global network.
Edi tori al Revi ew Commi ttee
Elisa V. Bandera, MD, PhD, The Cancer Institute
of New Jersey UMDNJRobert Wood Johnson
Medical School; Karen Collins, MS, RD, AICR
Nutrition Consultant; Jennifer Eng-Wong, MD, MPH,
Georgetown University; John W. Erdman, Jr., PhD,
University of Illinois; Jan Kasofsky, PhD, RD, Capital
Area Human Services District, Louisiana; Kimberly
Kline, PhD, University of Texas at Austin; Barbara
Pence, PhD, Texas Tech University Health Sciences
Center; Richard Rivlin, MD, New York, NY; AICR
executive staff.
Copyright 2011 American Institute for Cancer Research
Latest update, June 2013
In the human diet, phytochemicals work
together to fend off cancer and other
diseases. Phytochemicals have the potential
to stimulate the immune system, slow the
growth rate of cancer cells and prevent
DNA damage that can lead to cancer.
Many phytochemicals are antioxidants.
Antioxidants are compounds that protect
the bodys cells from oxidative damage.
Preventing this type of damage might protect
us from cancer and other diseases.
Some antioxidants are vitamins like vitamin
C. Most are phytochemicals such as
lycopene and lutein.
To understand how antioxidants work, observe
what happens when you leave a cut apple
on the kitchen counter. The apple becomes
discolored because oxygen from the air reacts
with compounds in its esh.
An antioxidant like vitamin
C in citrus juice, protects
the apple from turning
brown when it is sprinkled
over the cut fruit.
Antioxidants in the body
react much the same way, protecting cells from
oxidative damage caused by factors associated
with aging, smoking and pollution. We need a
steady supply of antioxidants from our food
to provide protection because of the bodys
continuous production of oxidative damage.
Just a few of the phytochemicals in plant
foods and their possible effects are listed in the
following chart. Scientists are still discovering
phytochemicals, and so far thousands have
been identied.
www.aicr.org
P h y t o c h e m i c a l s W o r k T o g e t h e r t o B o o s t H e a l t h
N o s i n g l e p h y t o c h e m i c a l o r f o o d c a n p r o t e c t
y o u f r o m c a n c e r o r a n y o t h e r d i s e a s e . B u t e a t i n g
a v a r i e d d i e t w i t h l o t s o f f r u i t s , v e g e t a b l e s ,
b e a n s a n d w h o l e g r a i n s d o e s s e e m t o o f f e r t h e
m o s t p r o t e c t i o n , b a s e d o n e x i s t i n g e v i d e n c e .
S c i e n t i s t s h a v e f o u n d t h a t t h e v i t a m i n s , m i n e r a l s
a n d p h y t o c h e m i c a l s f r o m p l a n t f o o d s w o r k
t o g e t h e r t o g h t d i s e a s e .
A c c o r d i n g t o t h e U . S . D i e t a r y G u i d e l i n e s f o r
A m e r i c a n s , m o s t a d u l t s s h o u l d e a t t h e f o l l o w i n g
a m o u n t s f o r g o o d h e a l t h . ( T h e a m o u n t y o u n e e d
t o e a t d e p e n d s o n y o u r a g e , g e n d e r a n d l e v e l o f
p h y s i c a l a c t i v i t y . )
F r u i t s : 1 2 c u p s d a i l y ( 3 4 s e r v i n g s )
V e g e t a b l e s : 1 3 c u p s d a i l y ( 3 7
s e r v i n g s )
W h o l e g r a i n s : a t l e a s t 3 s e r v i n g s d a i l y
( a s e r v i n g e q u a l s 1 s l i c e o f b r e a d o r a
h a l f - c u p o f p a s t a , r i c e o r c o o k e d c e r e a l )
L e g u m e s ( b e a n s a n d p e a s ) : 1 2 c u p s
p e r w e e k ( 2 5 s e r v i n g s )
F o r t h e m o s t h e a l t h p r o t e c t i o n , e a t a w i d e
v a r i e t y o f f o o d s w i t h i n e a c h g r o u p . F o r
e x a m p l e , i n s t e a d o f e a t i n g j u s t a p p l e s a n d
b a n a n a s f r o m t h e f r u i t g r o u p , m i x i t u p b y
e n j o y i n g m a n y o p t i o n s l i k e c a n t a l o u p e , k i w i -
f r u i t , c h e r r i e s , b e r r i e s , c i t r u s , g r a p e s , p e a c h e s
a n d m o r e . Y o u l l d i s c o v e r a t r e m e n d o u s v a r i e t y
o f v e g e t a b l e s , f r u i t s , w h o l e g r a i n s a n d b e a n s .
A M o d e l f o r H e a l t h y M e a l s
T o h e l p y o u p l a n n u t r i t i o u s m e a l s f o r c a n c e r
p r e v e n t i o n , A I C R r e c o m m e n d s u s i n g a s i m p l e m o d e l
c a l l e d t h e N e w A m e r i c a n P l a t e : F i l l a t l e a s t 2 / 3 o f
y o u r p l a t e w i t h f r u i t s , v e g e t a b l e s , b e a n s a n d w h o l e
g r a i n s a n d n o m o r e t h a n 1 / 3 o f y o u r p l a t e w i t h l e a n
m e a t , p o u l t r y , s h a n d l o w - f a t d a i r y f o o d s .
F o l l o w i n g t h e N e w A m e r i c a n P l a t e m o d e l c a n
h e l p y o u c o n t r o l y o u r w e i g h t t o o . E x t r a b o d y f a t
i n c r e a s e s t h e r i s k f o r c e r t a i n c a n c e r s a n d o t h e r
c h r o n i c d i s e a s e s l i k e d i a b e t e s a n d h e a r t d i s e a s e .
B y e a t i n g l o t s o f f r u i t s , v e g e t a b l e s , b e a n s a n d w h o l e
g r a i n s , y o u l l f e e l m o r e f u l l w i t h f e w e r c a l o r i e s .
T h e s e a r e l o w - c a l o r i e f o o d s . T h a t m e a n s t h e y h a v e
f e w e r c a l o r i e s a n d m o r e n u t r i e n t s p e r b i t e .
A n a p p l e o r a h a l f - c u p o f b l a c k b e a n s h a s f e w e r
c a l o r i e s c o m p a r e d t o a h a l f - c u p o f F r e n c h f r i e s o r
c a k e . B y f e e l i n g m o r e f u l l f r o m f o o d s t h a t h a v e
f e w e r c a l o r i e s , y o u l l b e a b l e t o l o s e w e i g h t o r
m a i n t a i n y o u r w e i g h t m o r e e a s i l y .
P u t t i n g I t T o g e t h e r
H e r e s a n e x a m p l e o f h o w f o o d s r i c h i n
p h y t o c h e m i c a l s a n d a n t i o x i d a n t s c a n t i n t o
y o u r d a y . Y o u w o u l d a d d o t h e r f o o d s t o r o u n d
o u t y o u r m e a l s w i t h e n o u g h l o w - f a t p r o t e i n a n d
o t h e r e s s e n t i a l n u t r i e n t s .
B r e a k f a s t : W h o l e - g r a i n w h e a t o r o a t c e r e a l w i t h
b l u e b e r r i e s
S n a c k : G r a p e s
L u n c h : V e g e t a b l e - b e a n s o u p ( m i n e s t r o n e )
A p p l e
S n a c k : E d a m a m e b e a n s ( g r e e n s o y b e a n s )
D i n n e r : S a l a d w i t h m i x e d l e t t u c e , h e r b s , t o m a t o e s ,
o n i o n , c a r r o t s a n d b e l l p e p p e r s , s p r i n k l e d
w i t h a t a b l e s p o o n o f n u t s
S t e a m e d b r o c c o l i
A I C R G u i d e l i n e s f o r C a n c e r P r e v e n t i o n
T h e c h o i c e s y o u m a k e a b o u t f o o d , p h y s i c a l
a c t i v i t y a n d w e i g h t m a n a g e m e n t c a n r e d u c e
y o u r c h a n c e s o f d e v e l o p i n g c a n c e r .
C h o o s e m o s t l y p l a n t f o o d s , l i m i t r e d m e a t
a n d a v o i d p r o c e s s e d m e a t .
B e p h y s i c a l l y a c t i v e e v e r y d a y i n a n y w a y
f o r 3 0 m i n u t e s o r m o r e .
A i m t o b e a h e a l t h y w e i g h t t h r o u g h o u t l i f e .
A n d a l w a y s r e m e m b e r d o n o t s m o k e o r c h e w
t o b a c c o .
Y o u c a n s u p p o r t A I C R s l i f e - s a v i n g r e s e a r c h
a n d e d u c a t i o n e f f o r t s i n a v a r i e t y o f w a y s :
m a k e a d o n a t i o n o n l i n e a t w w w . a i c r . o r g ;
w r i t e t o A I C R , 1 7 5 9 R S t r e e t , N W ,
P . O . B o x 9 7 1 6 7 , W a s h i n g t o n , D C
2 0 0 9 0 - 7 1 6 7 ; o r
i n c l u d e a b e q u e s t i n y o u r w i l l .
F o r m o r e i n f o r m a t i o n , c o n t a c t o u r G i f t
P l a n n i n g D e p a r t m e n t a t 1 - 8 0 0 - 8 4 3 - 8 1 1 4 .
A W o r d a b o u t S u p p l e m e n t s
A I C R r e c o m m e n d s t h a t p e o p l e g e t t h e i r n u t r i e n t s
t h r o u g h f o o d a n d n o t r e l y o n s u p p l e m e n t s i n c l u d i n g
a n t i o x i d a n t a n d p h y t o c h e m i c a l s u p p l e m e n t s t o
r e d u c e c a n c e r r i s k .
R e s e a r c h s u g g e s t s t h a t s o m e a r e p o o r l y a b s o r b e d
w h e n i s o l a t e d i n p i l l f o r m .
P h y t o c h e m i c a l s w o r k b e t t e r t o g e t h e r a n d w i t h
o t h e r n u t r i e n t s .
I t s p o s s i b l e t o g e t t o o m u c h o f o n e n u t r i e n t o r
p h y t o c h e m i c a l w h e n y o u t a k e s u p p l e m e n t s .
S o m e s t u d i e s h a v e f o u n d t h a t a f e w a n t i o x i d a n t o r
p h y t o c h e m i c a l s u p p l e m e n t s m a y b e h a r m f u l , b u t
e a t i n g t h e f o o d s t h a t t h e y c o m e f r o m i s b e n e c i a l .
W h e n y o u g e t a p h y t o c h e m i c a l f r o m f o o d , y o u a r e
a l s o g e t t i n g a w i d e v a r i e t y o f o t h e r c o m p o u n d s
r a t h e r t h a n j u s t t h e o n e o r f e w i n a s u p p l e m e n t .
I n t h e U n i t e d S t a t e s , s u p p l e m e n t s a r e n o t r e g u l a t e d
a s s t r i c t l y a s o t h e r f o o d a n d d r u g p r o d u c t s .
T h e m a n u f a c t u r e r o f a d i e t a r y s u p p l e m e n t i s
r e s p o n s i b l e f o r e n s u r i n g t h e p r o d u c t s s a f e t y b e f o r e
i t i s m a r k e t e d . T h e F o o d a n d D r u g A d m i n i s t r a t i o n
( F D A ) i s r e s p o n s i b l e f o r t a k i n g a c t i o n a g a i n s t a n y
u n s a f e d i e t a r y s u p p l e m e n t p r o d u c t a f t e r i t r e a c h e s
t h e m a r k e t . ( S o u r c e : h t t p : / / w w w . f d a . g o v / F o o d /
D i e t a r y S u p p l e m e n t s / d e f a u l t . h t m )
L o o k i n s i d e
t o l e a r n m o r e !
N e e d M o r e H e l p ?
V i s i t w w w . a i c r . o r g / f o o d s - t h a t - f i g h t - c a n c e r f o r
m o r e i n f o r m a t i o n . T o o r d e r o u r f r e e b r o c h u r e s a b o u t
d i e t , p h y s i c a l a c t i v i t y a n d w e i g h t m a n a g e m e n t f o r
l o w e r c a n c e r r i s k , e m a i l i n f o @ a i c r . o r g o r w r i t e t o :
A m e r i c a n I n s t i t u t e f o r C a n c e r R e s e a r c h
1 7 5 9 R S t r e e t , N W , P . O . B o x 9 7 1 6 7
W a s h i n g t o n , D C 2 0 0 9 0 - 7 1 6 7
o r c a l l : 1 - 8 0 0 - 8 4 3 - 8 1 1 4 o r 2 0 2 - 3 2 8 - 7 7 4 4
A I C R F O P C C a n c e r F i g h t e r s _ B r o c h u r e _ F I N A L . i n d d 1 6 / 2 7 / 1 3 9 : 2 6 A M
F A C T S O N
P R E V E N T I N G C A N C E R
T h e C a n c e r F i g h t e r s
i n Y o u r F o o d
E 3 6 - C Y
S c i e n t i s t s a r e n d i n g m o r e a n d m o r e e v i d e n c e
t h a t t h e f o o d w e e a t a f f e c t s o u r r i s k o f
d e v e l o p i n g c a n c e r . A I C R e s t i m a t e s t h a t u p t o
o n e - t h i r d o f t h e m o s t c o m m o n c a n c e r s c o u l d b e
p r e v e n t e d i f A m e r i c a n s a t e a h e a l t h y d i e t , g o t
a t l e a s t 3 0 m i n u t e s d a i l y o f m o d e r a t e p h y s i c a l
a c t i v i t y a n d m a i n t a i n e d a h e a l t h y w e i g h t .
A I C R s e x p e r t r e p o r t a n a n a l y s i s o f m o r e
t h a n 7 , 0 0 0 s t u d i e s o n d i e t , p h y s i c a l a c t i v i t y ,
w e i g h t a n d c a n c e r r e c o m m e n d s e a t i n g a
m o s t l y p l a n t - b a s e d d i e t , l i m i t i n g r e d m e a t a n d
a v o i d i n g p r o c e s s e d m e a t f o r l o w e r c a n c e r r i s k .
T h a t s b e c a u s e n a t u r e g i v e s u s a t r e a s u r e t r o v e
o f h e a l t h p r o t e c t o r s i n v e g e t a b l e s , f r u i t s , w h o l e
g r a i n s , b e a n s a n d o t h e r p l a n t f o o d s .
P l a n t f o o d s c o n t a i n m a n y k i n d s o f e d i b l e
c a n c e r - g h t e r s : v i t a m i n s , m i n e r a l s , b e r a n d
p h y t o c h e m i c a l s .
W h a t a r e p h y t o c h e m i c a l s ?
T h e w o r d p h y t o c h e m i c a l m e a n s a n a t u r a l l y
o c c u r r i n g p l a n t ( p h y t o , i n G r e e k ) c h e m i c a l .
P h y t o c h e m i c a l s p r o v i d e a p l a n t w i t h c o l o r ,
a r o m a a n d a v o r a s w e l l a s p r o t e c t i o n f r o m
i n f e c t i o n a n d p r e d a t o r s .
T h e c o l o r s , f r a g r a n c e s a n d t a s t e o f t h e p l a n t
h i n t a t t h e p h y t o c h e m i c a l s i t c o n t a i n s .
T h e F a c t s a b o u t
t h e C a n c e r F i g h t e r s
i n Y o u r F o o d
T h e A m e r i c a n I n s t i t u t e f o r C a n c e r R e s e a r c h ( A I C R )
i s t h e c a n c e r c h a r i t y t h a t f o s t e r s r e s e a r c h o n t h e
r e l a t i o n s h i p o f n u t r i t i o n , p h y s i c a l a c t i v i t y a n d w e i g h t
m a n a g e m e n t t o c a n c e r r i s k , i n t e r p r e t s t h e s c i e n t i c
l i t e r a t u r e a n d e d u c a t e s t h e p u b l i c a b o u t t h e r e s u l t s . I t
h a s c o n t r i b u t e d m o r e t h a n $ 9 6 m i l l i o n f o r i n n o v a t i v e
r e s e a r c h c o n d u c t e d a t u n i v e r s i t i e s , h o s p i t a l s a n d
r e s e a r c h c e n t e r s a c r o s s t h e c o u n t r y . A I C R h a s p u b l i s h e d
t w o l a n d m a r k r e p o r t s t h a t i n t e r p r e t t h e a c c u m u l a t e d
r e s e a r c h i n t h e e l d a n d i s c o m m i t t e d t o a p r o c e s s o f
c o n t i n u o u s r e v i e w . A I C R a l s o p r o v i d e s a w i d e r a n g e
o f e d u c a t i o n a l p r o g r a m s t o h e l p m i l l i o n s o f A m e r i c a n s
l e a r n t o m a k e d i e t a r y c h a n g e s f o r l o w e r c a n c e r r i s k .
I t s a w a r d - w i n n i n g N e w A m e r i c a n P l a t e p r o g r a m i s
p r e s e n t e d i n b r o c h u r e s , s e m i n a r s a n d o n i t s w e b s i t e ,
w w w . a i c r . o r g . A I C R i s p a r t o f t h e W o r l d C a n c e r
R e s e a r c h F u n d g l o b a l n e t w o r k .
E d i t o r i a l R e v i e w C o m m i t t e e
E l i s a V . B a n d e r a , M D , P h D , T h e C a n c e r I n s t i t u t e
o f N e w J e r s e y U M D N J R o b e r t W o o d J o h n s o n
M e d i c a l S c h o o l ; K a r e n C o l l i n s , M S , R D , A I C R
N u t r i t i o n C o n s u l t a n t ; J e n n i f e r E n g - W o n g , M D , M P H ,
G e o r g e t o w n U n i v e r s i t y ; J o h n W . E r d m a n , J r . , P h D ,
U n i v e r s i t y o f I l l i n o i s ; J a n K a s o f s k y , P h D , R D , C a p i t a l
A r e a H u m a n S e r v i c e s D i s t r i c t , L o u i s i a n a ; K i m b e r l y
K l i n e , P h D , U n i v e r s i t y o f T e x a s a t A u s t i n ; B a r b a r a
P e n c e , P h D , T e x a s T e c h U n i v e r s i t y H e a l t h S c i e n c e s
C e n t e r ; R i c h a r d R i v l i n , M D , N e w Y o r k , N Y ; A I C R
e x e c u t i v e s t a f f .
C o p y r i g h t 2 0 1 1 A m e r i c a n I n s t i t u t e f o r C a n c e r R e s e a r c h
L a t e s t u p d a t e , J u n e 2 0 1 3
I n t h e h u m a n d i e t , p h y t o c h e m i c a l s w o r k
t o g e t h e r t o f e n d o f f c a n c e r a n d o t h e r
d i s e a s e s . P h y t o c h e m i c a l s h a v e t h e p o t e n t i a l
t o s t i m u l a t e t h e i m m u n e s y s t e m , s l o w t h e
g r o w t h r a t e o f c a n c e r c e l l s a n d p r e v e n t
D N A d a m a g e t h a t c a n l e a d t o c a n c e r .
M a n y p h y t o c h e m i c a l s a r e a n t i o x i d a n t s .
A n t i o x i d a n t s a r e c o m p o u n d s t h a t p r o t e c t
t h e b o d y s c e l l s f r o m o x i d a t i v e d a m a g e .
P r e v e n t i n g t h i s t y p e o f d a m a g e m i g h t p r o t e c t
u s f r o m c a n c e r a n d o t h e r d i s e a s e s .
S o m e a n t i o x i d a n t s a r e v i t a m i n s l i k e v i t a m i n
C . M o s t a r e p h y t o c h e m i c a l s s u c h a s
l y c o p e n e a n d l u t e i n .
T o u n d e r s t a n d h o w a n t i o x i d a n t s w o r k , o b s e r v e
w h a t h a p p e n s w h e n y o u l e a v e a c u t a p p l e
o n t h e k i t c h e n c o u n t e r . T h e a p p l e b e c o m e s
d i s c o l o r e d b e c a u s e o x y g e n f r o m t h e a i r r e a c t s
w i t h c o m p o u n d s i n i t s e s h .
A n a n t i o x i d a n t l i k e v i t a m i n
C i n c i t r u s j u i c e , p r o t e c t s
t h e a p p l e f r o m t u r n i n g
b r o w n w h e n i t i s s p r i n k l e d
o v e r t h e c u t f r u i t .
A n t i o x i d a n t s i n t h e b o d y
r e a c t m u c h t h e s a m e w a y , p r o t e c t i n g c e l l s f r o m
o x i d a t i v e d a m a g e c a u s e d b y f a c t o r s a s s o c i a t e d
w i t h a g i n g , s m o k i n g a n d p o l l u t i o n . W e n e e d a
s t e a d y s u p p l y o f a n t i o x i d a n t s f r o m o u r f o o d
t o p r o v i d e p r o t e c t i o n b e c a u s e o f t h e b o d y s
c o n t i n u o u s p r o d u c t i o n o f o x i d a t i v e d a m a g e .
J u s t a f e w o f t h e p h y t o c h e m i c a l s i n p l a n t
f o o d s a n d t h e i r p o s s i b l e e f f e c t s a r e l i s t e d i n t h e
f o l l o w i n g c h a r t . S c i e n t i s t s a r e s t i l l d i s c o v e r i n g
p h y t o c h e m i c a l s , a n d s o f a r t h o u s a n d s h a v e
b e e n i d e n t i e d .
w w w . a i c r . o r g
Phytochemicals Work Together to Boost Health
No single phytochemical or food can protect
you from cancer or any other disease. But eating
a varied diet with lots of fruits, vegetables,
beans and whole grains does seem to offer the
most protection, based on existing evidence.
Scientists have found that the vitamins, minerals
and phytochemicals from plant foods work
together to ght disease.
According to the U.S. Dietary Guidelines for
Americans, most adults should eat the following
amounts for good health. (The amount you need
to eat depends on your age, gender and level of
physical activity.)
Fruits: 1 2 cups daily (3 4 servings)
Vegetables: 1 3 cups daily (3 7
servings)
Whole grains: at least 3 servings daily
(a serving equals 1 slice of bread or a
half-cup of pasta, rice or cooked cereal)
Legumes (beans and peas): 1 2 cups
per week (2 5 servings)
For the most health protection, eat a wide
variety of foods within each group. For
example, instead of eating just apples and
bananas from the fruit group, mix it up by
enjoying many options like cantaloupe, kiwi-
fruit, cherries, berries, citrus, grapes, peaches
and more. Youll discover a tremendous variety
of vegetables, fruits, whole grains and beans.
A Model for Healthy Meals
To help you plan nutritious meals for cancer
prevention, AICR recommends using a simple model
called the New American Plate: Fill at least 2/3 of
your plate with fruits, vegetables, beans and whole
grains and no more than 1/3 of your plate with lean
meat, poultry, sh and low-fat dairy foods.
Following the New American Plate model can
help you control your weight too. Extra body fat
increases the risk for certain cancers and other
chronic diseases like diabetes and heart disease.
By eating lots of fruits, vegetables, beans and whole
grains, youll feel more full with fewer calories.
These are low-calorie foods. That means they have
fewer calories and more nutrients per bite.
An apple or a half-cup of black beans has fewer
calories compared to a half-cup of French fries or
cake. By feeling more full from foods that have
fewer calories, youll be able to lose weight or
maintain your weight more easily.
Putting It Together
Heres an example of how foods rich in
phytochemicals and antioxidants can t into
your day. You would add other foods to round
out your meals with enough low-fat protein and
other essential nutrients.
Breakfast: Whole-grain wheat or oat cereal with
blueberries
Snack: Grapes
Lunch: Vegetable-bean soup (minestrone)
Apple
Snack: Edamame beans (green soybeans)
Dinner: Salad with mixed lettuce, herbs, tomatoes,
onion, carrots and bell peppers, sprinkled
with a tablespoon of nuts
Steamed broccoli
AICR Guidelines for Cancer Prevention
The choices you make about food, physical
activity and weight management can reduce
your chances of developing cancer.
Choose mostly plant foods, limit red meat
and avoid processed meat.
Be physically active every day in any way
for 30 minutes or more.
Aim to be a healthy weight throughout life.
And always rememberdo not smoke or chew
tobacco.
You can support AICRs life-saving research
and education efforts in a variety of ways:
make a donation online at www.aicr.org;
write to AICR, 1759 R Street, NW,
P.O. Box 97167, Washington, DC
20090-7167; or
include a bequest in your will.
For more information, contact our Gift
Planning Department at 1-800-843-8114.
A Word about Supplements
AICR recommends that people get their nutrients
through food and not rely on supplementsincluding
antioxidant and phytochemical supplementsto
reduce cancer risk.
Research suggests that some are poorly absorbed
when isolated in pill form.
Phytochemicals work better together and with
other nutrients.
Its possible to get too much of one nutrient or
phytochemical when you take supplements.
Some studies have found that a few antioxidant or
phytochemical supplements may be harmful, but
eating the foods that they come from is benecial.
When you get a phytochemical from food, you are
also getting a wide variety of other compounds
rather than just the one or few in a supplement.
In the United States, supplements are not regulated
as strictly as other food and drug products.
The manufacturer of a dietary supplement is
responsible for ensuring the products safety before
it is marketed. The Food and Drug Administration
(FDA) is responsible for taking action against any
unsafe dietary supplement product after it reaches
the market. (Source: http://www.fda.gov/Food/
DietarySupplements/default.htm)
Look inside
to learn more!
Need More Help?
Visit www.aicr.org/foods-that-fight-cancer for
more information. To order our free brochures about
diet, physical activity and weight management for
lower cancer risk, email info@aicr.org or write to:
American Institute for Cancer Research
1759 R Street, NW, P.O. Box 97167
Washington, DC 20090-7167
or call: 1-800-843-8114 or 202-328-7744
AICR FOPC Cancer Fighters_Brochure_FINAL.indd 1 6/27/13 9:26 AM
Fitoqumicos na dieta (LISTA PARCIAL)
FAMLIA DE FITOQUMICOS ALGUMAS FONTES DE ALIMENTOS POSSVEIS EFEITOS E BENEFCIOS
Compostos Allium
Alicina
Alina
Alil sulfidos
Cebolinho, alho, alho-francs, cebola, chalota desacelera ou pra o crescimento de tumores
Alimentos da famlia Allium provavelmente protegem contra o cancro do estmago.
O alho provavelmente diminui o risco de cancro col-retal.
Estudos de laboratrio sugerem que os compostos de allium podero tambm proteger contra a leucemia
e cancros da prstata, bexiga, pele e pulmo.
Dica: Cortar ou esmagar o alho pelo menos 10 minutos antes de cozinhar ativa os fitoqumicos.
Carotenides
Alfa-caroteno
Beta-caroteno
Beta-criptoxantina
Lutena
Licopeno
Zeaxantina
Vermelhos, cor-de-laranja, amarelos e alguns verdes-escuro
Frutos: Damascos, meloa, citrinos, nectarinas, papaias,
pssegos, melancia
Vegetais: Pak choi, brcolos, cenouras, milho, verdes (couve-
galega, couve frisada, alface, espinafre), abbora, pimentos,
batata-doce, tomates
ao antioxidante
inibe o crescimento das clulas de cancro
melhora a resposta imunolgica
Alimentos ricos em carotenides provavelmente protegem contra os cancros da boca, faringe e laringe.
Os carotenides nos vegetais de folha escura podero inibir o crescimento dos cancros da pele, pulmo,
estmago e alguns tipos de clulas de cancro da mama.
O licopeno nos tomates e produtos de tomate poder reduzir o risco do cancro da prstata.
Flavonides (grupo dos Polifenis)
Antocianidinas (cianidina, delfinidina,
malvidina, pelargonidina, peonidina)
Flavan-3-is (catequina, epicatequina,
epicatequina galate, epigalocatequina,
epigalocatequina galate, teaflavinas)
Flavanonas (hesperetina e naringenina)
Flavonas (apigenina e luteolina)
Flavonis (kaempferol, miricetina) e
Flavonides (quercetina)
Isoflavonas (ver categoria separada, abaixo)
Frutos: Mas, bagas, cerejas, citrinos, arandos, groselhas, uvas,
peras, ameixas
Vegetais: Beterrabas, pimentes, brcolos, aipo, acelgas,
beringela, couve frisada, alface, cebolas, couve vermelha,
rabanetes
Feijes: Feijo preto, feijo vermelho, feijo catarino
Aromticas: Salsa, alecrim, tomilho
Outros: Cacau em p, chocolate preto, caf, ch
ao antioxidante
aumenta as enzimas que protegem o organismo de substncias cancergenas
estimula a auto-destruio de clulas anormais
inibe a inflamao que d suporte ao crescimento do cancro
inibe o crescimento do tumor
estimla a funo imunolgica
Alguns flavonides podem ajudar a prevenir o cancro colo-retal.
Em estudos de laboratrio, fitoqumicos presentes nas mas reduziram o crescimento de
clulas de cancro do pulmo.
Indis
Indol-3-carbinol
Vegetais Crucferos: Brcolos, couves de Bruxelas, repolho,
couve-flor, rbano, folhas de mostarda, nabo, agrio
ao antioxidante
aumenta as enzimas que protegem o organismo de substncias cancergenas
ajuda na reparao do ADN
bloqueia a atividade de hormonas que influenciam o desenvolvimento de alguns cancros (mama e colo do tero)
causa a morte das clulas de cancro
diminui o poder do estrognio de promover alguns cancros (mama e colo do tero)
Estudos de laboratrio sugerem que as crucferas protegem contra os cancros da mama, endomtrio,
pulmo, clon e colo do tero.
Inositol
cido ftico (hexafosfato de inositol)
ou IP6)
Cereais Integrais: Farelo do milho, aveia, arroz, centeio e trigo
Oleaginosas
Leguminosas: Feijes de soja e feijes
ao antioxidante
desacelera o crescimento dos tumores
causa a morte das clulas de cancro
Estudos de laboratrio sugerem que o cido ftico pode evitar a formao de tumores no clon, pulmo, prstata e pele.
Isoflavonas (grupo dos Flavonides)
Daidzena
Genistena
Glicitena
Soja: Feijes e produtos de soja (edamame, leite de soja, tofu, etc.) ao antioxidante
diminui a produo de algumas hormonas
inibe o crescimento dos tumores
Isotiocianatos
Isotiocianato de alila
Benzil isotiocianato
Crambene
Feniletil isotiocianato
Sulforafano
3-fenil propil isotiocianato
Vegetais Crucferos: Rcula, brcolos, pak choi, couves de
Bruxelas, repolho, couve-flor, couve galega, rbano, couve
frisada, folha de mostarda, rabanetes, rutabaga, nabo, agrio
ao antioxidante
bloqueia o crescimento dos tumores
causa a morte das clulas de cancro
inibe a inflamao que d suporte ao crescimento do cancro
aumenta as enzimas que protegem o organismo de substncias cancergenas
Estudos de laboratrio e epidemiolgicos sugerem que as crucfeas protegem contra os cancros da
bexiga, mama, endomtrio, esfago, pulmo, clon, fgado, prstata e colo do tero.
Os isotiocianatos formam-se quando os glucosinolatos nas crucferas so quebrados por uma enzima que se
liberta quando esses vegetais so mastigados ou cortados.
Polifnois (alm dos Flavonides e
Terpenos)
Cumarinas
Cucurbitacina
Curcumina
cidos Fenlicos (cido cafico, cido ferlico,
cido elgico, cido glico)
Estilbenos (pterostilbeno, resveratrol)
Taninos (tal como o cido elgico)
Frutos: Mas, amoras, framboesas, mirtilos, cerejas, uvas pretas,
peras, roms, morangos
Outros: Castanhas, amendoins, lentilhas, nozes-pecs, aafro das
ndias, nozes
ao antioxidante
inibe a inflamao que d suporte ao crescimento do cancro
evita a formao de cancros
causa a morte de clulas anormais antes de se tornarem cancerosas
Culturas de clulas e estudos em animais sugerem que o pterostilbeno poder prevenir o cancro do clon, pulmo,
pele, estmago, pncreas e mama inibindo o crescimento e estimulando a destruio de clulas anormais.
Em laboratrio e estudos em animais, o resveratrol inibiu ou diminui o crescimento dos cancros do fgado,
prstata, estmago e mama. O resveratrol causou a morte de clulas de cancro da leucemia e do clon.
Em estudos de laboratrio, o cido elgico inibiu o desenvolvimento dos cancros do clon, esfago, fgado,
pulmo e pele. No laborario, a curcumina diminuiu a formao e crescimento de clulas de cancro da mama, clon e
estmago.
Inibidores da Protease Leguminosas: Feijes, lentilhas, ervilhas, feijo e produtos
de soja (tais como edamame, leite de soja, tofu)
inibe o crescimento das clulas de cancro
evita que os tumores libertem compostos que possam destruir clulas saudveis circundantes
Esteris
Beta-sitosterol
Campesterol
Ergosterol
Estigmasterol
induz a morte das clulas de cancro
diminui a inflamao que d suporte ao crecimento do cancro
Terpenos (grupo dos Polifenis)
Carnosol
Curcubitacina
Limoneno
lcool perlico
Vegetais: Espargos, beterrabas, couves de Bruxelas
Leguminosas
Oleaginosas
Sementes: Linhaa, abbora, ssamo e girassol
A maioria dos leos vegetais: Colza, milho, azeite, ssamo
Cereais integrais
Frutos: Mas, cerejas, citrinos, peras, ameixas
Aromticas: louro, endro, oregos, salsa, alecrim, salva, tomilho
Outros alimentos: Sementes de abbora
ao antioxidante
desacelera o crescimento das clulas de cancro
estimula a funo imunolgica
inibe a inflamao que d suporte ao crescimento do cancro
Estudos de laboratrio sugerem que o carnosol (salva e alecrim) pode diminuir a sensibilidade das clulas
s hormonas reprodutivas que promovem o cancro da prstata.
Fonte:
www.aicr.org/foodsthatfightcancer
AICR FOPC Cancer Fighters_Brochure_FINAL.indd 2 6/27/13 9:26 AM