Some general information is shared on the pages and links on this website.
This information is meant for the purpose of general benefit for the public and is not meant to replace medical advice or personal coaching.
Below is some interesting research about how some foods have been found to help reduce the risk of Cancer,
Type 2 Diabetes, Heart Disease, Stroke, and/or Alzheimer's.
Check back later for updates!
Diet, Cancer and Whole Food with Dr. T. Colin Campbell
Sample Whole-Food Plant-Based Meal You Can Throw Together
Quickly And Easily
And Where You Can Get The Ingredients
Vegetables
Cucumber
The chemical profile of cucumbers is thought to give them a number of possible health benefits. As a member of the Cucurbitaceae family of plants, cucumbers contain high levels of nutrients known as cucurbitacins, which may prevent cancer by stopping cancer cells from proliferating and surviving.
In addition, cucumbers are great at preventing dehydration, contain vitamin K for bone strength, are great for cardiovascular health, control and prevent diabetes, and decrease inflammation, which is a hallmark of cancer.
https://www.juicebosshq.com/bossblog/
2019/10/17/
breast-cancer-prevention-cucumbers
-and-ginger-are-your-friend
Broccoli
In broccoli there is a high amount of a phytochemical called sulforaphane, which is a cancer-fighting plant compound that has been linked to reducing the risks of prostate cancer, breast cancer, colon cancer and oral cancers.
Sulforaphane is also found in other vegetables such as kale, cabbage, and garden cress.
It is also present in cauliflower.
https://www.uclahealth.org/news/broccoli-and-other-cruciferous
-veggies-can-significantly-lower-cancer-risks#:~:
text=%E2%80%9CWith%20broccoli%2C
%20specifically%2C%20there,
colon%20cancer%20and%20oral%20
cancers.%E2%80%9D
Mushrooms
A review of 17 cancer studies from 1966 to 2020 shows that eating just 18 grams of mushrooms (equal to about a 1/8-cup or two medium mushrooms) a day may lower your risk of cancer by as much as 45%.
Mushrooms are a powerful source of ergothioneine, an amino acid and antioxidant that prevents or slows cellular damage.
Researchers continue to study the effects of eating mushrooms on mild cognitive impairment (MCI). MCI causes memory and language difficulties and is often a precursor to Alzheimer's disease.
In a study in Singapore, participants who ate more than two cups of mushrooms a week had a 50% lower risk of developing MCI. Even those who ate only one cup saw some benefit. The mushrooms eaten by participants included golden, oyster, shiitake and white button mushrooms.
The microbiome in your gut is home to organisms and bacteria that play a large role in your health and mood. One way to keep your gut healthy is to stimulate the growth of healthy bacteria in that space with the use of prebiotics, such as mushrooms.
Research shows that mushroom polysaccharides, their most abundant carbohydrate, stimulate the growth of healthy bacteria. While many foods break down with stomach acid, the polysaccharides found in mushrooms pass through the stomach unchanged and can reach the colon to encourage bacteria growth there.
Mushrooms contain Selenium, which helps your body make antioxidant enzymes to prevent cell damage. Choose Cremini or Portabella mushrooms for the most benefit.
https://www.uclahealth.org/news/7-health
-benefits-of-mushrooms
*There is some research indicating that there may be some Carcinogenic Compounds
in Raw mushrooms that are deactivated by microwaving, so it may be best to eat
Only Microwaved mushrooms and Not raw or undercooked mushrooms.
Some research has found that cooking enhances the nutritional value of some vegetables by releasing Lycopene and other phytochemicals trapped in the cell wall until heated. These vegetables are tomatoes, broccoli, and carrots.
The same may apply to things like bell peppers, kale, berries, and spices. However, there is much research showing that heat destroys or reduces antioxidants and polyphenols, so it may be best to eat a combination of raw (to get the enzymes, polyphenols, antixoidants, vitamins and probiotics
reduced by heat) and cooked (to get the benefits of released
phytochemicals).
https://www.denverhealthmedicalplan.org/
blog/3-vegetables-are-healthier-when-cooked#:
~:text=Steaming%20or%20
boiling%20tomatoes%20is,
health%20and%20
enhances%20neurological%20response.
Sauer Kraut
Sauer Kraut is a fermented product that has Vitamin K2 and many probiotics in it, if it has not been
exposed to temperatures high enough to kill them. See the
link below for the many benefits of this.
https://www.healthline.com/nutrition/
benefits-of-sauerkraut#How-to-shop-for
-sauerkraut
Cabbage
Today's Superfood, Cabbage, by Dr. Michael Greger
Fruit
Lemons
Research Finding Lemons Kill Cancer Cells
Blueberries
Blueberries may help lower blood pressure, prevent heart disease, improve memory, aid in exercise recovery, and more.
The bioactive compounds in blueberries appear to outweigh any negative impact of the sugar when it comes to managing blood sugar.
Research suggests that anthocyanins in blueberries have beneficial effects on insulin sensitivity and glucose metabolism. These anti-diabetes effects have been observed with both fresh and freeze-dried berries.
https://www.healthline.com/nutrition/10-
proven-benefits-of-blueberries
A study found that tumor size decreased significantly in mice fed blueberry powder compared to similar mice that ate no blueberry. Molecular analysis showed that blueberry consumption altered expression of genes important to inflammation, cancer and metastasis (spread of cancer) in way that would lower cancer risk.
The second study compared cancer metastasis, or spread, among mice fed blueberry to metastasis in mice that ate no blueberry. Like the first study, the results showed a significant decrease in metastasis in mice that ate blueberry powder compared to those that did not.
https://www.cityofhope.org/research/
superfoods-research/superfoods
-blueberries#:~:text=Importantly
%2C%20molecular%20analysis
%20showed%20that,that%20
would%20lower%20cancer%20risk.
Apples
Apples are rich in soluble and insoluble fiber, and antioxidants, and eating them is linked to a lower risk of many chronic conditions, including diabetes, heart disease, and cancer.
Apples have Malic Acid in them, which helps metabolize other food eaten with them.
Fruit acids are also known as alpha-hydroxy acids (AHAs) and are added to many
beauty products.
Citric acid in citrus fruits are also known as AHAs. The next time you eat an apple, orange, or other citrus fruit, you may want to consider rubbing
it on your face, neck, and outside of your hands!
https://www.healthline.com/nutrition/
10-health-benefits
-of-apples#TOC_TITLE_HDR_12
Some Research shows esophageal cancer-fighting effect of Strawberries
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5081263/
Spices
Ginger
Ginger is a root that research indicates decreases inflammation and may prevent colon cancer.
https://www.juicebosshq.com/bossblog/
2019/10/17/
breast-cancer-prevention-cucumbers-and
-ginger-are-your-friend
Ginger may also help enhance Iron absorption
https://pubmed.ncbi.nlm.nih.gov/36234956/
#:~:text=Through%20in%20vivo%2C%20in%20vitro,
protects%20against%20excess%20free%20iron.
Turmeric
Turmeric is a yellow orange root that has been shown to possess anti-inflammatory properties that could limit the growth of breast cancer cells.
https://www.juicebosshq.com/bossblog/
2019/10/17/breast-cancer-prevention
-cucumbers-and-ginger-are-your-friend
Black pepper helps the body absorb the curcumin in turmeric.
https://www.healthline.com/
nutrition/turmeric-
and-black-pepper#health-benefits
*Please note that Research has found that in large amounts Turmeric can keep Iron from being absorbed by up to 90% and plan your meals accordingly.
https://www.ncbi.nlm.nih.gov/pmc/articles/
PMC6414192/#:
~:text=Turmeric%20is%20among%20the%20spices,
%2Ddependent%20manner%20%5B10%5D.
*The key to good health is moderation and variety. If you enjoy many foods and spices that interfere with
the absorption of Iron, make sure you eat some meals where you eat foods with known sources of Iron (such as
cashews, chia seeds, hemp seeds, kale, dried apricots, quinoa, lentils, chickpeas, chlorella, etc.), with no spices or foods known to interfere with iron absorption (such as dairy, soy, wheat, rice, coffee,
tea, almonds, walnuts, etc.).
It is possible to have normal blood tests for Iron even if your iron absorption is very low due to eating high
amounts of foods that inhibit Iron absorption. If you have symptoms of anemia, such as you fingernails
sloping or curving up, extreme fatigue, pale skin, etc., see if what you are eating a lot of is known for
inhibiting the absorption of Iron. Too much Iron in your system can be toxic, so do not take iron
supplements without seeing a health care practitioner who assesses you personally.
Some Research has found that citric acid enhances Iron absorption.
https://www.researchgate.net/publication/
273690063_Effects_of_Citric_
Acid_and_Lemon_Juice_on_Iron_
Absorption_and_Improvement
_of_Anemia_in_Iron-Deficient_
Rats#:~:text=Citric%20
acid%20improved%20iron%20
absorption,2.8%20mg%20in%
20product%20C.
Some Research has found that Magnesium can interfere with the absorption of Iron, if taken at the same time, so if you can concerned about
having low levels of Iron absorption and you take Magnesium supplements, you may want to take them a few
hours after eating. Some Research has also found that a Magnesium deficiency can cause poor Iron
absorption. --The key to Good Health is Balance.
There is much Research that shows that a whole-food plant-based diet may prevent and reverse Type 2 Diabetes
https://www.ncbi.nlm.nih.gov/pmc/
articles/PMC5466941/
Some Research has found that a whole-food plant-based diet may slow or reverse the progression of atherosclerosis, which is a risk factor for heart failure.
https://www.ncbi.nlm.nih.gov/pmc/
articles/PMC5466944/
Some Research shows that plant-based diets are better than ketogenic diets for cancer risk and long-term health.
https://www.mskcc.org/news/research-shows-plant-based-diets
-are-better-ketogenic-diets-cancer-risk-and-long-term-health
