Latest news with #phytochemicals
Globe and Mail
2 days ago
- Health
- Globe and Mail
Eat a ‘flavodiet' to stay physically and mentally strong when older, new study suggests
A diet focused on whole plant foods is a critical determinant of healthy aging. Among the countless bioactive compounds in plants, flavonoids have received considerable attention in recent years for their influence on health. Research suggests, for example, that a high intake of these protective phytochemicals can guard against cardiovascular disease, Type 2 diabetes, certain cancers, cognitive decline and dementia. Now, new study findings add to mounting evidence for flavonoids' healthy-aging benefits. The findings suggest that a high flavonoid diet – and a regular intake of specific flavonoid-rich foods – can lower the risks of developing frailty, impaired physical function and poor mental health in our 70s and beyond. What are flavonoids? Flavonoids are a large family of more than 5,000 phytochemicals in fruits, vegetables and other plant foods. Dietary flavonoids are categorized into six subclasses, each one residing in certain foods and having specific health properties. The subclasses are anthocyanins (berries, red grapes, plums, red cabbage), flavan-3-ols (green and black tea, cocoa), flavonols (onions, kale, arugula, watercress), flavanones (citrus fruit), flavones (parsley, thyme, celery) and isoflavones (soybeans, lentils, chickpeas). About the latest research The study, published last month in the American Journal of Clinical Nutrition, investigated the relationship between intake of flavonoids and flavonoid-rich foods and frailty, impaired physical function and poor mental health, indicators of unhealthy aging. The research team analyzed data from two U.S. studies: the Nurses' Health Study (females) and the Health Professionals Follow-up Study (males). A total of 62,743 women and 23,687 men, ages 60 and older, were followed for 24 and 12 years, respectively. Information on age, body measurements, lifestyle behaviours, medication use, family medical history and recent personal health diagnoses was collected every two years. Participants provided detailed dietary information at baseline and every four years thereafter. A 'flavodiet' score was calculated for each participant by adding up intakes (servings/day) of key food contributors to total flavonoid intake. Key flavonoid-rich foods included blueberries, strawberries, grapes, raisins, apples, oranges, orange juice, grapefruit, grapefruit juice, tea, red wine, onion and sweet bell peppers. Frailty, measured every four years, was defined as having at least three of five criteria: fatigue, poor strength, reduced aerobic capacity, at least five chronic illnesses and a weight loss of five per cent or more. Participants reported perceived physical limitations in basic mobility, daily living tasks and performing various moderate and vigorous activities. They were also asked about symptoms of depression, anxiety and overall well-being. High flavodiet scores protective Among participants in the Nurses' Health Study, those with the highest flavodiet scores had a 15 per cent lower risk of developing frailty, a 12 per cent lower risk of developing impaired physical function and a 12 per cent lower risk of developing poor mental health during the study period compared to women with the lowest flavodiet scores. The highest intakes of tea, red wine, apples, blueberries, strawberries, oranges and orange juice – and increased intakes of these foods over the study period – were associated with a lower risk of all three outcomes in women. Surprisingly, fewer protective effects were seen in men. Participants in Health Professionals Follow-up Study with the highest (versus lowest) flavodiet scores were 18 per cent less likely to have poor mental health scores. Higher intakes of tea and blueberries were tied to a lower risk of poor mental health. Intakes of key flavonoid-rich foods were not associated with risk of frailty or impaired physical function. It's unclear if there are differences in diet-related risks factors for health in aging between males and females. The findings in men may also have been influenced by the shorter follow-up of 12 years, resulting in fewer outcomes being reported. The researchers also found that a daily increase of three servings of flavonoid-rich foods and beverages during the study translated to a 6 to 11 per cent lower risk across all three outcomes in females and a 15 per cent lower risk of poor mental health in males. To arrive at their findings, the researchers accounted for other influential factors including age, smoking status, family health history, personal health, physical activity, body mass index and calorie intake. How flavonoids safeguard healthy aging The new findings are in keeping with previous studies linking high intakes of flavonoids or flavonoid-rich foods to a lower risk of frailty, impaired physical function and depression. Flavonoids' strong antioxidant and anti-inflammatory effects are thought to protect cells from damage caused by oxidative stress and inflammation, factors that accumulate during aging. Elevated levels of inflammation can lead to loss of muscle mass and strength. Inflammatory immune compounds can also communicate with the brain, affecting mood and energy levels. Takeaway The findings suggest a modest, yet doable, dietary adjustment – increasing your daily intake of flavonoid-rich foods by three servings – can optimize healthy aging and quality of life. One serving is equivalent to one half-cup of blueberries, strawberries or grapes, one ounce of raisins, one whole orange or apple, one half of a grapefruit, five ounces of citrus fruit juice, eight ounces of tea, one slice of raw onion or one half-cup cooked or one-quarter of a small bell pepper. Leslie Beck, a Toronto-based private practice dietitian, is director of food and nutrition at Medcan. Follow her on X @LeslieBeckRD
CNET
6 days ago
- Health
- CNET
5 Everyday Foods That May Help Protect Against Cancer
A balanced diet plays a major role in ensuring that you stay healthy. But did you know that there is evidence to suggest that certain foods may even reduce your risk of developing cancer? That's right. While there's no miracle food out there, studies show that certain ingredients may offer some protective benefits. We asked doctors and experts which foods have been shown to potentially decrease cancer risk. 1. Berries Berries are rich in antioxidants and flavonoids like anthocyanins, which are anti-inflammatory and can reduce oxidative stress. "These two factors are major drivers of cancer, and berries pack a punch when it comes to reducing those risks," board-certified oncology dietician and cancer survivor Alison Tierney says. A 2005 study in the European Journal of Cancer found that brightly-colored fruits with high anthocyanin levels may be chemopreventive, and could potentially reduce your risk of developing cancer. The phytochemicals in berries alter the gut microbiome to target immune cells to suppress tumor growth that could develop into cancer. In vivo, polyphenols in raspberries and strawberries have been shown to inhibit colon and prostate cancer cell growth in a 2011 review. Antioxidant-rich strawberries also may inhibit cancer cell growth in the liver, regardless of cultivar type and antioxidant level, in a 2003 test-tube study. Black raspberries have been found to slow colorectal cancer tissue growth in 2011 and 2012 cancer research studies. One 2012 rat study found both blueberries and black raspberries may also inhibit estrogen-driven breast cancer tumors. The chemopreventive effects in black raspberry anthocyanins may also prevent esophageal tumors from developing, according to a 2009 cancer prevention research study on rats. The American Institute of Cancer Research recommends a diet filled with a variety of fruits, vegetables, grains and plant-based foods — including blueberries, cranberries, raspberries and strawberries — to help lower cancer risk, as seen in laboratory studies. 2. Soybeans"Soy often gets a bad reputation, but research suggests it is a cancer-fighting powerhouse," Tierney says. Previously, soy plant estrogens (isoflavones) were believed to disrupt hormones, raising breast cancer risk in women. But soy-based foods like tofu, tempeh, edamame and soy milk do not contain enough isoflavones to increase your breast cancer chances, according to the Mayo Clinic. That said, taking concentrated isoflavone supplements could raise your risk if you have a personal or family history of thyroid issues or breast cancer. The American Cancer Society suggests that rat studies in which rats were exposed to high doses of isoflavones from soy may be linked to breast cancer. However, rats don't process soy the same way people do. Human studies, on the other hand, have revealed that soy's estrogen effects either have no effect or reduce breast cancer risk. A 2021 technical review of 417 reports concluded that soyfoods and isoflavones should not be classified as endocrine disruptors. In a 2024 study, participants eating 54 grams of soy products daily had an 11% reduction in cancer risk, while drinking 23 grams of soymilk daily showed a 28% lesser cancer risk. A 2021 meta-analysis of 300,000 Chinese women who enrolled in a study from 2004 to 2008 and had a follow-up in 2016 found that a 10 mg/day soy intake reduced breast cancer risk by 3%. 3. Tomatoes Lycopene is a potent antioxidant found abundantly in tomatoes that could lower one's risk of developing lung, breast and stomach cancers, according to MD Anderson Cancer Center. A 2022 systematic review of 72 animal and human studies found that lycopene regulates inflammatory and oxidative stress processes, influences cell death and suppresses cell division, tumor growth and formation. In a 23-year longitudinal study of men published in 2016, researchers found that men who consumed two or more servings of tomato sauce weekly had a 30% lower risk of developing prostate cancer than those who ate one serving or less per month. These results are similar to a 2022 epidemiologic study review suggesting that increasing tomato-based product intake may reduce the risk of prostate cancer. Lycopene's ability to suppress tumor progression and boost the immune system while reducing inflammation has also shown promise in reducing the risk of lung cancer. Despite being carotenoids, beta-carotene and lycopene differ chemically, with beta-carotene potentially increasing lung cancer risk. Though tomatoes have a high level of lycopene, it's also found in other red, yellow and orange foods like watermelon, peppers, grapefruit, papaya and guava. 4. Green teaIncluding green tea in your diet may also reduce your risk of developing cancer. "Green tea contains bioactives called catechins, specifically EGCG (epigallocatechin-3-gallate), that starve cancer by cutting off their blood supply," Dr. William Li, scientist and author of Eat to Beat Disease, says. "This activity, known as anti-angiogenesis, has been extensively researched." Angiogenesis is a normal and necessary blood vessel formation process during pre- and postnatal growth stages that helps oxygen reach your organs and tissues. But if your cells malfunction and create tumors, angiogenesis can feed the tumors, creating cancer and helping it spread throughout your body. EGCG has powerful anti-inflammatory and antioxidant effects, which "brings promising results in the prevention of breast, lung, prostate, stomach and pancreatic cancers. A 2012 Nutrients study found EGCG to be the most effective chemopreventive polyphenol in green tea. Over a 30-year study, EGCG in green tea has been shown to delay the onset of cancer and reduce your chances of getting a cancer diagnosis. According to AICR, studies where green tea has been shown to reduce the risk of cancer typically involve a large amount of tea consumption daily, from three to six cups. A 2018 analysis found that drinking more than 10 cups may lower your risk of the following cancers: colorectal, liver, lung and stomach. 5. Cruciferous vegetables Cruciferous vegetables such as broccoli, Brussels sprouts, cauliflower, kale, bok choy and cabbage contain a powerful antioxidant, sulforaphane, that has anti-inflammatory properties and fights against oxidative stress, a factor that can lead to cancer. "Sulforaphane has been shown to not only stop the growth of particular cancer cells but also encourage apoptosis (programmed cell death)," Dr. Courtney Scott, medical director of Momentous Recovery Group in Los Angeles, says. "Its functionality lies in activating specific enzymes that neutralize toxins in the human body, thus reducing the probability of DNA impairment that may stimulate cancer. These have been noted for breast, prostate and colon cancers specifically." A 2000 case-control study found that men who ate a large amount of cruciferous vegetables had a lower risk of prostate cancer. Premenopausal women in a 2008 epidemiological study who consumed cruciferous vegetables (broccoli in particular) regularly were found to have a marginally lower risk of breast cancer. A more recent 2022 study found another compound in cruciferous vegetables, indole-3-carbinol (I3C), frees tumor-suppressing genes to allow them to attack tumor cells and kill them off before they can grow into cancer and spread throughout the body. However, the study was done on lab mice, with humans needing to eat an equivalent amount of over six pounds of broccoli per day to get the same effects. The bottom line Eating a diet rich in fruits, vegetables, green tea and other vitamin-packed foods can nourish your body, allowing you to live a healthy and active life. It may also build your immune response so your body is ready to fight off cancer cells before they can grow and develop into diagnosable cancer. Making foods such as berries, soybeans, tomatoes, cruciferous vegetables and drinks like green tea a regular part of your diet has been shown to potentially provide your body with the right chemicals to reduce your risk of cancer.
