HEALTHY WAY TO LIVE TO PREVENT CANCER

Antioxidants and Cancer Prevention

We often hear the word antioxidant in magazines, in the news, and even on the labels of
ketchup bottles! What are antioxidants and can they effectively prevent or slow down
cancer?
Antioxidants are substances that prevent damage to cells caused by free radicals. Free
radicals are cells that have lost an electron, thus are unstable cells. These free radicals
basically steal electrons from other cells in effort to heal themselves, ultimately creating
new free radicals in the process. By stealing electrons, it can cause damage to DNA,
leading to the possible development of cancer. Antioxidants search for these free radicals
and lend them an electron. This stabilizes the molecule, thus preventing damage to other
cells. Antioxidants also turn free radicals into waste by products, and they eventually get
eliminated from the body. They also have the ability to repair previous damage to cells.
What Factors Cause Free Radicals to Form

Various factors constitutes for the formation of free radicals. Cigarette smoke, pollution,
exposure to sunlight all causes the formation of free radicals. Other factors include normal
daily processes like food digestion and breathing also play a vital role in the formation of
free radicals.

Where can I find Antioxidants?

Best Sources of High Antioxidants Foods
1.Fruits
Berries (Cherry, blackberry, strawberry, raspberry, crowberry, blueberry,
bilberry/wild blueberry, black currant), pomegranate, grape, orange, plum,
pineapple, kiwi fruit, grapefruit.
2.Vegetables
Kale, chili pepper, red cabbage, peppers, parsley, artichoke, Brussels sprouts,
spinach, lemon, ginger, red beets.
3.Dry Fruits high in antioxidants
Apricots, prunes, dates.
4.Legumes
Broad beans, pinto beans, soybeans.
5.Nuts and seeds
Pecans, walnuts, hazelnuts, ground nut, sunflower seeds.
6.Cereals
Barley, millet, oats, corn.
7.Spices
cloves, cinnamon, oregano

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List of 20 Best Foods High in Antioxidants
In the table below, the foods antioxidant power is given as per their serving sizes.

Total
antioxidant
Serving
Rank Type Food item capacity
size
per serving
size
Red Beans
1 Beans/Legumes Half cup 13727
(dried)
Wild
2 Fruit, Berry 1 cup 13427
blueberry
Red kidney
3 Beans/Legumes Half cup 13259
beans (dried)
4 Beans/Legumes Pinto beans Half cup 11864
5 Fruit, Berry Blueberry 1 cup 9019
1 cup
6 Fruit, Berry Cranberry 8983
(whole)
Artichoke 1 cup
7 Vegetable 7904
(cooked) (hearts)
8 Fruit, Berry Blackberry 1 cup 7701
9 Fruit Prune Half cup 7291
10 Fruit, Berry Raspberry 1 cup 6058
11 Fruit, Berry Strawberry 1 cup 5938
Red
12 Fruit Delicious One 5900
apple
Granny
13 Fruit One 5381
Smith apple
14 Nut Pecan 1 ounce 5095
15 Fruit, Berry Sweet cherry 1 cup 4873
16 Fruit Black plum One 4844
Russet potato
17 Vegetable One 4649
(cooked)
Black beans
18 Beans/Legumes Half cup 4181
(dried)
19 Fruit Plum One 4118
20 Fruit Gala apple One 3903

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Scientists at the USDA have developed a rating scale that measures the antioxidant
content of various natural plant foods. The scale is called ORAC, which stands for
Oxygen Radical Absorbance Capacity.

Fruits Antioxidant Vegetables Antioxidant

Value Value
ORAC units ORAC
per 100 units per
grams 100 grams
Prunes 5570 Kale 1770
Raisins 2830 Spinach 1260
Brussels
Blueberries 2400 980
sprouts
Alfalfa
Blackberries 2036 930
sprouts
Broccoli
Strawberries 1540 890
flowers
Raspberries 1220 Beets 840
Red bell
Plums 949 710
pepper
Oranges 750 Onion 450
Red grapes 739 Corn 400
Cherries 670 Eggplant 390
Kiwi fruit 602
Grapefruit 483

USDA recommends eating foods containing at least 3,000 ORAC units a day.
Moral: For natural antioxidants "Eat Fruits and Vegetables!"
Maintain your diet on vegetarian food and take non-vegetarian food once a week.
Man is a natural vegetarian. How do we confirm this?
"The intestinal length of carnivores (meat-eating animals) is three times the body
length to allow for quick removal of flesh wastes that putrefy in the intestines.
Man's intestine length, like other herbivores, is six times his body length and is
designed for digesting vegetables, grains, and fruits."

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Vegetarianism in the Bible: Book of Daniel shows that vegetarianism is good to keep good
health. Because of the taste, we want to eat meat. But there is nothing wrong in taking meat
once a week. The daily uptake of meat should be limited 85 grams and it should be lean meat.
The daily calories uptake should not exceed 2000 cal for women and for men 2500 to 3000 cal.
The daily calorie uptake should never go below 1200 cal. However the calorie requirement is
based on the following factors:

• age
• body size
• diet
• activity level
• lifestyle

The recommended amount of protein for a healthy adult is 0.8 grams of protein per pound of
bodyweight. Since a kilogram is roughly equal to 2.2 pounds, that translates into 1.76 grams of
protein per kilogram of bodyweight.

The Harris-Benedict Equation for calculating calorie needs.

Use the appropriate formula for men or women..

Men: BMR = 66 + (13.7 x W) + (5 x H) - (6.8 x Age) = Daily calories required

Women: BMR = 665 + (9.6 x W) + (1.8 x H) - (4.7 x Age) = Daily calories needs

Where:
W = weight in Kgs
H = Height in cms (1 foot = 12 inches, 1 inch = 2.54 cms)
Age = Years

An example for a 30 year old woman weighing 80 (176 pounds) Kgs and 5 foot 6 inches tall
would be.

665 + (9.6 x 80) + (1.8 x 168) - (4.7 x 30)

665 + 768 + 302 - 141 = 1594 calories per day!

The values in the above equation are based on averages within the population. Therefore the
problem with this equation is it doesn't take into account the amount of lean body weight a
person may have. For this reason people who are very muscular or those who are obese may not
obtain a very accurate calculation of BMR. Muscular individuals may need more calories than
the formula suggests and, very overweight people may need less than the calories needs from the
calculation.

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The above equation calculates calorie needs for the BMR; you still need to work out calorie
requirements for the day including any activities.

Multiply your BMR by an activity factor which more closely suits your lifestyle

• Sedentary - none or very little exercise = BMR X 1.2

• Light activity for average of 2 days/week = BMR X 1.375
• Moderate activity level exercising 4 days/week = BMR X 1.5
• High activity levels exercise & sports more than 6 days/week = BMR X 1.7
• Higher activity levels = up to 2 x BMR

Any extra calorie that we take are going to become a reserve fat in the body and while it
becomes a stored fat, we also without our knowledge store the bio-accumulated pollutants in the
body. Environmental factors play a major role for the cancer risk. The indiscriminate use of
pesticides also poses a threat. Clean fruits and vegetables thoroughly and boil them and cook
them properly. Being a vegetarian is advantageous in many ways. Many chronic illnesses like
Diabetes, Heart problems, obesity and cancer are controlled in people who stick on to vegetarian
diet.

Daniel 1:11-16

Daniel then said to the guard whom the chief official had appointed over him:

"Please test your servants for ten days: Give us nothing but vegetables to eat and water
to drink. Then compare our appearance with that of the young men who eat the royal
food, and treat your servants in accordance with what you see."

So he agreed to this and tested them for ten days. At the end of the ten days they looked healthier
and better nourished than any of the young men who ate the royal food. So the guard took away
their meat and the wine they were to drink and gave them vegetables instead.

I wish you to strictly follow the dietary requirement to keep us healthy.

Shanthi Christian

Digitally signed by Shanthi

DN: CN = Shanthi, C = IN, OU =

Shanthi Private Tutor - Health Science/Basic

Medical Sciences
Date: 2009.05.13 15:58:20 +04'00'