*New book reveals positive effects of soy,
broccoli, beetroot, sage, sesame seeds
IT is believed to protect against heart disease,
Alzheimer’s and depression and is hailed as
the secret to a long, healthy life.
Now, researchers have found a Mediterranean
diet can help breast cancer at bay.
A new study found eating the diet
supplemented with extra virgin olive oil was
associated with a ‘relatively lower’ risk of
breast cancer.
Spanish women who followed the diet reduced
their risk of the disease by 68 per cent,
compared to women told to follow a low-fat
diet.
The Mediterranean consists of plant-based
foods such as vegetables, legumes, fruit, nuts,
seeds and olives, lots of extra virgin olive oil,
fish, and moderate red wine intake.
It also involves a low consumption of
processed food, processed carbohydrates,
sweets, chocolate and red meat.
The researchers recruited 4,282 women, aged
60 to 80 who were at a high risk of developing
a cardiovascular disease including heart
disease or a stroke.
They were randomly assigned to the
Mediterranean diet supplemented with extra
virgin olive oil, the Mediterranean diet
supplemented with nuts, or the control diet in
which they were advised to reduce their intake
of fat.
Those following the Mediterranean diet were
given one litre per week of their extra virgin
olive oil for themselves and their families or
30 grams of mixed nuts, made up of 15 grams
of walnuts, 7.5 grams of hazelnuts and 7.5
grams of almonds.
The researchers found that women eating a
Mediterranean diet supplemented with extra
virgin olive oil showed a 68 per cent relatively
lower risk of malignant breast cancer than
those allocated to the low-fat diet.
Women eating a Mediterranean diet
supplemented with nuts showed a reduction in
their risk that was not significant compared
with women in the group told to reduce their
fat intake.
The researchers noted a number of limitations
in their study, including that breast cancer
was not the only disease suffered by the
women recruited for the study.
They said the study cannot establish whether
the beneficial effect they observed could be
attributed mainly to olive oil or its
consumption within the context of the
Mediterranean diet.
But lead author Dr. Miguel Martinez-Gonzalez,
of the University of Navarra, Spain, added:
‘The results suggest a beneficial effect of a
Mediterranean diet supplemented with extra
virgin olive oil in the primary prevention of
breast cancer. Preventative strategies
represent the most sensible approach against
cancer.”
The intervention studied in the trial –
following a Mediterranean diet with olive oil –
provides a ‘useful scenario’ for preventing
breast cancer because it can be carried out in
primary health care centres and offers a range
of beneficial effects on different health
outcomes, he continued.
He added: “Nevertheless, these results need
confirmation by long-term studies with a
higher number of incident cases.”
Dr. Mitchell Katz, a deputy editor of JAMA
Internal Medicine, where the study was
published, said of the findings: “Of course, no
study is perfect. This one has a small number
of outcomes – only 35 incident cases of breast
cancer, the women were not all screened for
breast cancer with mammography, they were
not blinded to the type of diet they were
receiving, and all were white, postmenopausal
and at high risk for cardiovascular disease.
“Still, consumption of a Mediterranean diet,
which is based on plant foods, fish and extra
virgin olive oil, is known to reduce the risk of
cardiovascular disease and is safe. It may also
prevent breast cancer. We hope to see more
emphasis on Mediterranean diet to reduce
cancer and cardiovascular disease and
improve health and well-being.”
Also, scientists have discovered how a
compound found in chilli peppers can kill
prostate cancer cells.
A study found capsaicin – the compound that
gives the peppers their heat – binds to the
cells’ membranes – it’s protective outer shell.
In a high enough doses, the capsaicin pulls the
membrane apart, triggering the cell to ‘commit
suicide’, they found.
Finding out how the compound works could
help experts harness it’s power and transform
it into an effective pill or injection to treat
prostate cancer.The news follows a study
published last year, which found eating chilli
could also reduce the risk of developing bowel
cancer.
Researchers gave capsaicin to mice genetically
prone to developing multiple tumours in their
gastrointestinal tract. It triggered a pain
receptor in the cells lining their intestines,
setting off a reaction that reduced the risk of
growing colorectal tumours.
Scientists publishing their work in the Journal
of Clinical Investigation found the treatment
extended the lifespan of the mice by more
than 30 per cent.
Meanwhile, scientists have revealed the latest
weapon in the fight against cancer – flower
power.
Also, a new book by one of Britain’s leading
cancer surgeons has revealed what to eat to
cut your risk of breast cancer. Dietary
recommendations include eating soy, broccoli,
beetroot, sage, and sesame seeds.
As consultant breast cancer surgeon at
London’s Royal Free Hospital, I know first-
hand the impact of this illness on women and
their families. But avoiding it isn’t just about
luck.
Working with nutritionist Dr. Claire Robertson
and biochemist Dr. Miriam Dwek, from the
University of Westminster’s Against Breast
Cancer Unit, we have come up with a simple
set of dietary recommendations that will
improve your health – and might just save
your life.
WHAT TO EAT MORE OF
Aim to eat at least five portions (400g/1 lb) of
vegetables and fruit per day. Here’s why:
Vegetables and fruit are rich in antioxidants
which prevent a process called oxidation
(where oxygen molecules join with other
chemicals to create gene damage in cells)
which can lead to cancer development.
They are an excellent source of dietary fibre
which, studies suggest, can reduce the risk of
developing breast cancer.
Plants such as soy contain phyto- estrogens,
which mimic the oestrogen found in your
body. These may modulate the body’s own
production of the hormone in a way that
prevents cancer cell growth.
Cruciferous vegetables such as broccoli,
Brussels sprouts, cauliflower, kale and
cabbage are a particularly excellent source of
plant nutrients which have been shown to
prevent the formation of cancer cells and stop
the spread of cancer.
Beans and pulses are a great source of fibre,
vegetable protein – which can help your body
repair any damage imposed by cancer
treatments – calcium, iron and B vitamins.
Increase your consumption by adding canned
pulses to soups, stews and salads or blitz them
to make dips.
Dark leafy vegetables such as spinach and kale
and beetroot are loaded with a B vitamin,
which can strengthen your DNA and so reduce
cancer risk.
WHAT TO EAT LESS OF
Red meat. Saturated fat is associated with the
risk of developing post- menopausal breast
cancer and poorer survival after breast cancer
diagnosis.
Eat less than 70 to 90g per day and try to
avoid overcooking meat. Be careful not to char
your food on a grill or barbecue as this can
produce carcinogenic chemicals.
Cakes, biscuits and pastries. Watch out for the
‘hidden fats’ in treats and avoid trans fatty
acids (hydrogenated fat), which increase total
cholesterol and lower the ‘good’ (HDL)
cholesterol.
Sugar. Refined sugar raises blood glucose
levels and elevates insulin concentrations – a
known risk factor for breast cancer
development.
Processed meats. Some preservatives that are
used in the production of processed meats
(bacon, ham and hot dogs, for example) are
thought (but not proven) to be carcinogenic.
TIME TO LOSE THE BOOZE
Alcohol consumption has been linked to an
increase in both the risk of developing breast
cancer and the likelihood of breast cancer
recurrence, even in light drinkers.
SIX CANCER-FIGHTING SUPERSTARS
SESAME SEEDS: Packed with healthy
unsaturated fats, all seeds are an excellent
source of omega-3s and omega-6s. They also
provide soluble fibre, phytochemicals and
plant sterols, which can protect against many
diseases, including cancer.
KEEP FIT AND STAY SLIM : About five per cent
of breast cancer cases could be avoided by
simply maintaining a healthy body weight.
Several studies confirm exercise’s link to
reduced risk, possibly as it lowers oestrogen
levels, modifying ways we store and process
what we eat.
EDAMAME BEANS: These bright green soy
beans are a good source of vitamins, minerals,
fibre and phytoestrogens, thought to inhibit
the growth of cancer cells), and the only
vegetable regarded as a complete protein food
because they contain all nine essential amino
acids.
BEETROOT: Beetroot is delicious eaten raw,
finely shredded, roasted, or cooked and
pickled. The purple colour comes from
betacyanin, a compound shown in studies to
have anti-carcinogenic properties. Leaves can
be eaten like spinach and are packed with
iron, calcium, and vitamins A, C and E.
SAGE: This common herb is rich in
phytochemicals and a good source of vital
nutrients, including vitamins A, C and K and
several B vitamins, as well as important
minerals.
TOMATOES: A powerful source of the
antioxidant lycopene, which has the potential
to inhibit breast cancer by stopping cancer cell
growth. Lycopene becomes more potent after
cooking and processing, so try our recipes
below.
SALMON
Oily fish such as salmon, sardines and
mackerel – which are rich in omega-3 – help to
decrease inflammation (and blood pressure),
and provide a source of vitamin D to promote
calcium uptake by the bones. Salmon may also
contain natural chemopreventative agents that
can inhibit or impede cancer.
Aim to eat oily fish once or twice a week.
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