What food & Drink have the Antioxiants based on research
There has been so much research in the benefits of Super foods. A book I strongly recommend for every household is "Eat well, look young, feel great: The power of super foods" by Tonia Reinhard.
It is extremely detailed on Vegetables, Fruits, Nuts, Oils, Herbs & Spices, Grains, Meat, Seafood, Dairy Products and Beverages.
This book sits on my kitchen counter, where I have easy access to it every day.
Surprisingly, the top 5 are Turmeric, Coffee, Broccoli, Ginger and Blueberries. Very interesting research below that just may get you eating foods you would not normally eat.
MANGO
A 2010 study published in the Journal of Agricultural and Food Chemistry reported on the antioxidants in mangoes. It reviewed numerous studies highlighting the anticancer properties of mango extracts in cancer cell lines, including prostate, lung and breast cancer cells. While all mango varieties demonstated anticancer effects, the "Haden" and "Ataulfo" possessed superios chemopreventive activity.
WATERMELON
A 2008 review in Cancer Letters reported on the various effects of lycopene that may combat cancer.
Numerous studies cited linked lycopene to protection against prostate cancer, mainly due to its antioxidant activity, although it also inhibits the growth of cells and induces apoptosis (cell death) in cancer cells but not normal cells.
POMEGRANATE
In a 2009 review article published in Nutrition and Cancer, the authors discussed the high level of antioxidant compounds in pomegranate juice. They summarised the results of studies showing that the juice extract inhibits the growth of prostate, breast cancer, lung cancer and colon cancer cells. A clinical trial examined the effects of the extract on prostate cancer patients and reported that it significantly slowed disease progression.
BITTER MELON OR GOYA
A 2001 study in Cancer Prevention Research found the extract significantly inhibited prostate cancer progression in mice, raising the possibility that it could be utilised " for prevention of prostate cancer.
LEMONS
A 2009 sutdy published in Journal of Carcinogenesis reported on another compound in lemons, limonene. The authors found that it enhanced the anticancer effect of a chemotherapy drug on prostate cancer cells, concluding that limnene could be combined with other treatments.
Why they are a super food? High in vitamin C and fiber, contain phytochemicals, such as limonin and limonene.
AVOCADO
In a study published in the Journal of Nutritional Biochemistry, avocado extract was shown to inhibit the development of prostate cancer cells.
The combination of caroteniods and vitamin E, and perhaps other nutrients, is thought to provide the anticancer benefit.
The healthy fatty acids also ensure that these fat-soluble compounds are readily absorbed.
OKRA
A 2009 analysis study in Food and Chemical Toxicology highlighted the antioxidant potential of okra seeds. They may likely aid in lowering the risk of prostate cancer, as evidenced by a study of the Southern-US dietary pattern that specifically included okra.
Why it's a super food? High in vitamins C and K and fibre, food source of vitamins A and B6, folate, niacin, riboflavin, manganese, calcium, magnesium, copper, potassium and antioxidants.
CHILI PEPPER
Studies published in Cancer Research reported that capsaicin is effective against cancer.
One particular study showed it caused apoptosis ( cell suicide) in prostate cancer cellers.
The authors of a 2011 study in Infectious Agents and Cancer suggested including foods such as chili peppers in a daily diet could effectively lower the risk of prostate cancer.
TOMATO
A 2008 review in Cancer Letters reported studies of various types, including epidemiological and in-vitro experminents, showing an inverse relationship leween lycopene intake and prostate cancer risk.
BANANA
A 2009 study published in the International Journal of Cancer reported on the comparative effects of various fruits and vegetables and breast cancer rish among Chinese women.
It found that banana's were one of eight specific fruits and vegetables associated with a lower risk of the disease..
BILBERRY
A 2010 study published in the Journal of Medicinal Foods, the researchers found that bilberry extract significantly inhibited breast cancer cell growth, they concluded that "bilberry extract as ingested by humans, not just the purified anthocyanins it contains, inhibits proliferation of and induces apoptosis in breast cancer cells at its lowest effective concentrations".
CASHEWS
A 2010 study in Food and Chemical Toxicology reported that squalene prevented oxidative DNA damage in breast cells, suggesting its potential role in breast cancer prevention.
TURNIPS
A 2009 study published in the Journal of Biochemical Pharmacology reported the DIM is a powerful modulator of the immune response that can protect against microbes, such as viruses and bacteria, as well as the development of cancer.
Sulforaphane was shown to arrest the development of ovarian cancer cells in a 2010 study published in the journal Molecular Cancer.
LIMES
A 2009 study published in the Journal of Agricultural and Food Chemistry reported that lime juice inhibited the growth of pancreatic cancer cells in two ways:
The limondoids, which include limonexic acid, isolimonexic acid, and limonin, inhibited the growth process of the cells, and the flavonoids, which include rutin, neohesperidin, hesperidin, acted as antioxidants to fight cancer, while also restricting cancer cell growth.
TURMERIC
A 2010 study in Cancer Research reported on the anticancer effects of turmeric, in which its main bioactive compound, curcumin, yielded the isolation of two key compounds, FLLL31 and FLLL32. These compounds inhibited cancer in pancreatic cells, leading the researches to conclude the data highlighted the "potential of these new compounds and their efficacy in targeting breast cancers". A 2012 study in Molecular Nutrition and Food Research showed that turmeric effectively blocked the proliferation of tumor cells.
WINTER SQUASH OR PUMPKIN
As potent antioxidants, carotenoids help prevent diseases in which oxidative damage plays a role, such as cardiovascular disease and cancer. A 2009 study published in Cancer Research reported that women with the highest blood levels of alpha-carotene, lutein, zeaxanthin, and beta-cryptoxanthin had as much as a 50 per cent reduction in breast cancer risk- especially those with high mammographic density, a major predictor of cancer risk.
PEACH
A 2009 study published in Journal of Agricultural and Food Chemistry found the peach extract was a potent inhibitor of human breast cancer cells.
Of the various phytochemicals present, the most potent was a type of anthocyanin, procyanidin.
PAPAYA
A 2009 study in International Journal of Food Sciences and Nutrition compared the effects of various plant foods commonly eastern in Mexico on the growth of breast cancer cells. Of 14 plant foods analyzed, only the papaya extract significantly inhibited cellular proliferation, an effect independant of the high antioxidant activity of phenols.
OLIVE OIL
A high concentration of antioxidants and phytosterols may also protect against cancer.
A 2008 study published in International Journal of Molecular Medicine reported olive oil suppressed an enzyme incolved in the development of breast cancer.
CORN
A 2009 study published in the American Journal of Clinical Nutrition reported on the relationship between dietary intake of caroteniods and breast cancer risk in post-menopausal women.
The researchers reported that their results add " to the evidence of an inverse assocation of specific carotenoids with breast cancer."
NONI
A 2010 study among smokers published in Nutrition and Cancer, drinking 4 fluid ounces (120ml) of noni juice daily for one month sugnificantly reduced a marker for lung cancer. Another study of smokers in Scientific World Journal reported improved cholesterol levels in those who drank 6 fluid ouves (188ml) of noni juice daily.
ASPARAGUS
A 2012 study in Current Oncology reported that compounds in asparagus extract suppressed the growth of liver cancer cells,
"suggesting that they may be a potent agent" for the treatment of liver cancer.
FENNEL
Fennel's unique combination of phytochemicals results in potent antioxidant activity. In several studies, anethole, the main component of fennel oil extract, was shown to have anticancer effects and reduce the inflammation that contributes to many diseases. A 2011 study published in Journal of Medicinal Food reported that fennel seed extract was highly effective in fighting free radicals, citing "remarkable anticancer potential against liver and breast cancer cell lines.Fennel's unique combination of phytochemicals results in potent antioxidant activity. In several studies, anethole, the main component of fennel oil extract, was shown to have anticancer effects and reduce the inflammation that contributes to many diseases.
WAGAME
Several studies have focused on special compounds in wakame.
One 2010 study in Food and Chemical toxicology pointed to fucoidan's anticoagulant, antithrombotic, and antiviral properties.
A study published in Chemico-Biological Interactiosn reported that fucoxanthin demonstrated a potent anticancer effect, particularly in liver cancer cells.
A 2012 review in Marine Drugs cited evidence for fucoxanthin's antioxidant ability and preventive effects against cancer.
SPIRULINA
A study in International Journal of Biological Sciences reported that Spirulina demonstrated antioxidant, anti-infammatory, and anticancer properties.
The researches found that the rates that received Spirulina were protected against induced liver cancer.
Another animal study, in 2012, in Journal of Clinical Biochemistry and Nutrition, confirmed that Spirulina possessed high anti-inflammatory and antioxidant effects.
COFFEE
Coffee protects against cancer, according to a 2010 study presented at the American Association for Cancer Research, which reported that men with the highest coffee intake were 60 percent less likely to develop prostate cancer.
A study on the 25th April 2008, by Lund and Malmo University shows depending on which variant of a certain gene a women has a coffee consumption rate of at least two-three cups a day can either reduce the total risk of developing breast cancer or delay the onset of cancer.
This is shown in new research from Lund University and Malmo University in Sweden. The effect of coffee is related to estrogens, female sex hormones. Certain metabolic products of these hormones are know to be carcinogenic, and various components of coffee can alter the metabolism so that a women acquires a better configuration of various oestrogen's. Whats more, Coffee contain caffeine, which also hampers the growth of cancer cells.
GRAVIOLA (SOURSOP)
Can Gravila (soursop) cure cancer? by Cancer Research UK.
Graviola (soursop) is a common drink in Africa, South America, and South East Asia. It comes from a tree in the rainforest. The active ingredient is thought to be a type of plant compound (phytochemical) called annonaceous acetogogenins.
Overall there is no evidence to show that Graviola works as a cure for cancer. In laboratory studies, graviola extracts can kill some types of liver and breast cancer cells that are resistant to particular chemotheraphy drugs. But there are not been any human studies. So we do not know whether or not it can work as a cancer treatment or not.
Many sites on the internet advertise and promote graviola capsules but none of them are supported by reputable scientific cancer organisations.
Researchers are concerned that particular chemicals present in graviola may cause nerve change and movement disorders similar to Parkinson's disease if taken in large amounts.
WALNUTS
A study in British Journal of Nutrition reported that walnuts lowered cholesterol levels and protected against prostate cancer.
FLAX SEED OR LINSEED
A 2008 study in Cancer Epidemiology, Biomarkers andPrevnetion found that flax comsuption in men caused changes indicative of proection aginst prostate cancer.
CHICKPEA OR GARBANZO
The journal Experimental and Toxicologic Pathology reported on an animal study showing that finer from chickpeas protected the liver from a powerful dietary carcinogen, N-nitrosodiethylamine (NDEA) Part of the protective effect may be related to antioxidants in the chickpeas, as the authors stated that the fiber "reduced the per oxidative ( cancer causing) damage done by NDEA.
SKINLESS CHICKEN
A 2013 study reported that a high intake of chicken in one's teenage years is associated with a lower risk of bowel cancer later in life.
Researchers at the Harvard University School of Public Health studied over 20,000 women enrolled into the Nurses Health study 2. Nurses who, as teens ate the highest amount of chicken had 20 percent and 50 per cent lower rates of bowel and rectal cancer,
ASIAN GREENS
The high levels of antioxidants make Asian greens powerhouses of protection against cancer. There is an added benefit beyond the antioxidant content, from the phytochemicals sulforaphane and isothiocyanates. A review published in the journal Nutrition and Cancer reported that a diet high in brassicas, which included bok choy, was associated with a lower risk of prostate cancer.
Why it's a super food? Outstanding source of vitamins A, C and K, high in vitamin B6, folate, pantothenic acid,calcium, iton, potassium, manganese, beta-carotene, sulforaphane and isothicyanates.
CHINESE MUSTARD
The high antioxidant content of Chinese mustard may help prevent in which oxidative damage plays a role, such as cardivascular disease and cancer. A large epidemiolgical study in 2007 showed modest support for the hypothesis that higher intakes of brassicas, including Chinese mustard, is linked to lower risk of prostate cancer. The research believe that the cancer protection arises from sulforaphane compounds, which portect DNA from damage.
CABBAGE
In a study of over 1,000 men at the Fred Hutchinson Cancer Research Centre, those who consumed three or more servings of cruciferous vegetables, such as cabbage, each week had a 44 percent lower prostate cancer risk.
Found in a 2012 study published in Nutrition and Cancer, in which extracts of the vegetable suppressed growth of breast cancer cells.
CRANBERRIES
A study published in Nutrition and Cancer reported that cranberry extract inhibited growth of cancer cells in the prostate.
NONI JUICE
In a 2010 study, in Tokyo, reported the extracts ability to inhibit the development of melanoma cells, a skin cancer that accounts for 75 per cent of skin cancer deaths.
BROCCOLI
A study from the journal of the National Cancer Institute showed that a high intake of broccoli greatly reduced the risk of aggressive prostate cancer.
A 2011 report from the Linus Pauling Institute may shed light of the cancer-fighting effect. It found sulforaphane cells, leaving healthy cells alone. in addition to preventing the disease, they suggested it may be useful as a treatment.
In addition to it's abundant supply of vitamins and minerals, broccoli contains several important phytochemcials. It is high in the flavonoid quercertina and sulforaphane, both of which protects against cancer.
A study of 66,940 women showed that those with the highest intake had a 25 percent reduced risk of ovarian cancer compared with those consuming the least.
A 2011 report from the Linus Pauling Institute may she light on the cancer-fighting effect, it found sulforaphane targets cancer cells and precancerous cells, leaving healthy cells alone. In addition to preventing the disease, they suggested it may be useful as a treatment.
BLUEBERRIES
Several phytochemicals found in blueberries may play a role in combating chronic disease. A 2010 study published in Journal of Agricultural and Food Chemistry compared the antioxidant content of several berry fruits and found that blueberries contain a "complex spectrum of anthocyanins" that is responsible for the fruit's high level of antioxidant activity.
A 2010 study published in Carcinogenesis reported on the high level of pterostilbene which is related to resveratrol ( found in grapes)- in blueberries, and its cancer prevention effects. In human colon cancer cells pterostilbene significantly suppressed tumor development, leading researches to conclude that this "suggest the potential use of pterostilbene for colon cancer prevention"
A large scale study published in the International Journal of Cancer reported that the highest level of intake of these compounds was associated with the lowest risk of ovarian cancer.
Blueberries also contain a high level of kaempferol, a powerful atioxidant flavonoid, which studies show may reduce lung cancer risk in smokers. A 2010 study published in Inflammation reported that flavoniods , many of which are are in blueberries, counter inlammatory responses. In combination, these flavonoids produce a greater effect than when present individually.Several phytochemicals found in bluberries may play a role in combating chronic disease.
A 2010 study published in Journal of Agricultural and Food Chemistry compared the antioxidant content of several berry fruits and found that blueberries contain a "complex spectrum of anthocyanins" that is responsible for the fruit's high level of antioxidant activity. Blueberries also contain a high level of kaempferol, a powerful atioxidant flavonoid, which studies show may reduce lung cancer risk in smokers.
GINGER ROOT
The British Journal of Nutrition published the results of an American study recently in which ginger extract (zinger official) actually killed human prostate cancer cells while healthy prostate cells did not die. The results occurred at a daily does of 100mg of ginger extract per kg of body weight. In eight weeks, the ginger extract slashed prorate tutor growth in half. The researches have estimated that 100 grams of fresh ginger eaten daily will offer the same results.
The potential health benefits of ginger include protection against cancer.
A 2010 review published in the journal Biofactors discussed on the main bioactive ingredients of ginger,6- ginger, which functions as an antioxidant and anti-inflammatory agent, and can inhibit tumors.
In 2009, a review published in the Journal of Gynecologic Oncology noted ginger's effectiveness in preventing nausea after chemotherapy in aviation cancer patients as one of nine "major clinical advances in gynaecology for 2009".
A 2010 study published in the Journal of Molecular Nutrition and Food Research reported on another potent compound in ginger, 6-dehydrogingerdione (DGE), Researchers are the Graduate Institute of Medicine in Taiwan used DDGE in breast cancer cells and found that it suppressed cell growth by inducing cancer cells to undergo apoptosis, or cell suicide.
In 2009, researches at Rutgers University in New Jersey reported on another group of compounds, called shoals, in ginger that may account for some of its numerous health benefits. These compounds were even more effective than generous at inhibiting