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FACTS ON

PREVENTING CANCER

The Cancer Fighters

in Your Food

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Scientists are finding 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 ediblecancer-fighters: vitamins, minerals, fiber 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 flavor as well as protection from

infection and predators.

The colors, fragrances and taste of the plant

hint at the phytochemicals it contains.

The Facts aboutthe Cancer Fightersin 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 scientific

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 field 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.

Editoria l Review Committee

Elisa V. Bandera, MD, PhD, The Cancer Instituteof New Jersey UMDNJRobert Wood JohnsonMedical School; Karen Collins, MS, RD, AICRNutrition Consultant; Jennifer Eng-Wong, MD, MPH,Georgetown University; John W. Erdman, Jr., PhD,University of Illinois; Jan Kasofsky, PhD, RD, CapitalArea Human Services District, Louisiana; KimberlyKline, PhD, University of Texas at Austin; BarbaraPence, PhD, Texas Tech University Health SciencesCenter; Richard Rivlin, MD, New York, NY; AICRexecutive staff.

Copyright 2011 American Institute for Cancer ResearchLatest 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 protectus 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 flesh.

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 identified. www.aicr.org

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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 fight disease.

According to the U.S. Dietary Guidelines forAmericans,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, fish 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 otherchronic 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 inphytochemicals and antioxidants can fit 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 withblueberries

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, sprinkledwith a tablespoon of nuts

Steamed broccoli

AICR Guidelines for Cancer PreventionThe 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 orphytochemical 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 beneficial.

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 insideto learn more!

Need More Help?

Visit www.aicr.org/foods-that-fight-cancerformore information. To order our free brochures about

diet, physical activity and weight management for

lower cancer risk, email info@aicr.orgor write to:

American Institute for Cancer Research

1759 R Street, NW, P.O. Box 97167

Washington, DC 20090-7167or call: 1-800-843-8114 or 202-328-7744

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Fitoqumicos na dieta LISTA PARCIAL)

F MLI DE FITOQUMICOS

LGUM S FONTES DE LIMENTOS

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,

rabanetesFeijes: 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 deBruxelas, repolho, couve-flor, couve galega, rbano, couvefrisada, 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 dabexiga, 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 seliberta quando esses vegetais so mastigados ou cortados.

Polifnois (alm dos Flavonides eTerpenos) 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, morangosOutros: Castanhas, amendoins, lentilhas, nozes-pecs, aafro dasndias, 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 produtosde 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, tomilhoOutros 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 d iminuir a sensibilidade das clulass hormonas reprodutivas que promovem o cancro da prstata.

Fonte:www.aicr.org/foodsthatfightcancer