Protecting our Cells with Broccoli, Green Tea, Tomatoes and Berries

Cellular Protection

Find that dietary advice is sometimes contradictory or confusing? Well there's one message that experts from the American Heart Association to the National Cancer Institute consistently agree upon: eating 5 or more fruits and veggies daily is the way to go for better health. Getting the "produce habit" lowers our risk for many diseases, particularly cancer, which is now the leading cause of death in the US. While eating a wide variety of fruits and veggies is paramount, certain plant-based foods and beverages get especially high marks for their cell-protecting actions.

The Crucial Crucifers

Consuming cruciferous veggies such as broccoli, cabbage, cauliflower, radishes and turnips has been associated with a reduced risk of cancer of the lung, stomach and colon (1). Most recently, a Mayo Clinic study reports that people eating 1 cup daily of greens like spinach and � cup of crucifers like broccoli, got "particularly strong" cancer protection (2). Crucifers are chock-full of cancer-fighting compounds. One of them, sulforaphane, seems to trigger the body's own enzymes that detoxify many carcinogens. In the lab, sulforaphane has been shown to block the growth of many cancer cell lines (3), and even to protect the eye's retinal cells (4). Young broccoli sprouts have much more sulforaphane than mature broccoli, so include some sprouts among your crucifers.

A Tomato A Day

Back in 1995, a study reported that men eating 10 or more servings of tomato-based foods a week were 45% less likely to develop prostate cancer. Even lower amounts (4-7 weekly servings) reduced the risk by 20%. But prostate protection is not the tomato's only claim to fame. A recent study also suggests that a diet rich in tomatoes and tomato-based products with high lycopene content might help reduce the risk for pancreatic cancer (5). Tomatoes contain many active components, and the antioxidant lycopene is believed to be one of them. lycopene may help neutralize cell-damaging free radicals as well as inhibit abnormal cell growth (6). Remember the old adage an apple a day keeps the doctor away? Well, think tomatoes daily too.

Powerful Polyphenols in Green Tea

This beverage has been used traditionally in Asian countries for its health preserving effects. Modern science has shown that the polyphenols it contains operate in a variety of ways: halting the damage to cellular DNA, neutralizing enzymes needed for tumor growth, and deactivating cancer promoters. While much of this evidence comes from animal research (7) human studies suggest that frequent daily consumption of this beverage may lower the risk for several cancers, including prostate cancer (1). Even if coffee is your beverage of choice, consider brewing some green tea daily too. In addition, the absorption and antioxidant activity of tea polyphenols is enhanced when taken in capsules compared to drinking green tea (8)

Incredible Edible Berries

Findings from lab and animal research over the past decade have led nutritionists to hail the cell-protecting properties of compounds like the anthocyanins found in berries. Animal studies, for example, have found that blueberries have anti-aging effects (Staying Healthy, Feb, 2002) and that raspberries can reduce tumors in experimental cancer (9). Research also shows that certain blends of berries can increase antioxidant capacity and block blood vessel growth, a key event in tumor formation (10). Together, the evidence says that berries belong on our daily menus. Keep in mind that taking supplements of protective food components can enhance our overall intake. However they can't replace whole foods that contain other healthful compounds.

References

1. Heber D. Review: Vegetables, fruits and phytoestrogens in the prevention of disease. J of Postgrad Med 50:145-49, 2004.
2. Kelemen L, et al. Consuming fruits and vegetables lowers risk of non-Hodgkin lymphoma. American Association for Cancer Research, Seattle, Oct. 18, 2004.
3. Frydoonfar HR. Sulforaphane inhibits growth of a colon cancer cell line. Colorectal Dis 6:28-31, 2004.
4. Gao X and Talalay P. Induction of phase 2 genes by sulforaphane protects retinal pigment epithelial cells against photooxidative damage. PNAS 101:10446-51, 2004.
   
5. Nkondjock, A et al. Dietary intake of lycopene is associated with reduced pancreatic cancer risk. J Nutr 135:592-97, 2005.
6. Canene-Adams K et al. Review: The tomato as a functional food. J Nutr 134:1226-30, 2005.
7. Crespy V. A review of the health effects of green te catechins in in vivo animal models. J Nutr 134:3431-40, 2004.
8. Henning SM, et al. Bioavailability and antioxidant activity of tea flavanols after consumption of green tea, black tea or a green tea extract supplement. Am J Clin Nutr 80:1558-64, 2004.
9. Williamson G. Bioavailability and bioefficacy of polyphenols in humans. Review Am J Clin Nutr.81:243S-55S, 2005.
10. Bagchi D, et al, Anti-Angiogenic, Antioxidant and Anti-Carcinogenic Properties of a Novel Anthocyanin-Rich Berry Extract Formula, Biochemistry (Moscow), 69:75-80, 2004.