Anti-cancer superfoods

Wholegrain cereals
Effective against: colon and breast cancers.
Works because: The fibre in whole grains, from cereals and wholemeal bread, are important for gut and hormonal health. The fibre gives the colon something `to work with' and also promotes good bowel bacteria. Fibre is also important in eliminating excess oestrogens. Fibre-rich cereals include bran flakes, porridge oats and muesli, though it is best to choose low-salt and low-sugar versions.

Tomato puree
Effective against: prostate and breast cancers
Works because: the active compound in tomatoes is lycopene, one of the most potent free-radical scavengers, and seems to affect the activity of free-radicals created by tumours. Interestingly, the significant effects found against prostate and breast cancers are observed in cooked and processed tomato products, rather than raw tomatoes. This is because lycopene is made more absorbable by processing and so tomato juice, puree and canned tomatoes are most effective. It is even better to include a little olive oil when cooking with or consuming these because the oil increases absorption further.

Live yoghurt
Effective against: colon and breast cancers
Works because: the beneficial bacteria found in live yoghurt promotes gut health and improves the performance of the immune system. Regular yoghurt intake has been shown to increase levels of immune anti-cancer compounds such as interferon and natural killer cells. Because elimination of oestrogens happens in the colon, the health of the colon directly affects the development of breast cancer.

Oranges and carrots
Effective against: lung cancer particularly, and most cancers in general Works because: they are rich, respectively, in vitamin C and beta-carotene. All fruits and vegetables are rich in antioxidants and many are rich in these two compounds. These water-soluble antioxidants are important at protecting lung tissue, which is a very water-rich environment. High blood levels of these antioxidants are linked to much-reduced levels of lung, and other, cancers. However taking beta-carotene in supplement form may be ill-advised for smokers as trials have shown higher mortality levels, probably as smokers' lungs already have advanced damage. A diet high in fruits and vegetables is highly protective against lung cancer and even in countries where smoking is more prevalent, such as Greece and Spain, fruits and vegetables seem to be protective.

Linseeds (also called flax seeds)
Effective against: breast and colon cancers
Works because: the lignans they contain are gelatinous fibres which are highly protective against hormonal cancers. They convert in the bowel, in the presence of beneficial bacteria (see yoghurt above) to even more potent compounds which block the effects of oestrogen. Additionally, like all fibres, they have a positive effect on bowel health - indeed one of the most effective remedies against constipation is to take one or two teaspoons of linseeds pre-soaked for 30 minutes in water or fruit juice. They are also particularly rich in omega-3 fatty acids.

Suzannah Olivier is a nutritionist and the author of many books including The Breast Cancer Prevention and Recovery Diet (Penguin £9.99). Her latest book is Food Medicine (Robinson £9.99) Visit Suzannah's website www.healthandnutrition.co.uk

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