“Synergy” In Your Diet

CAN IT LOWER YOUR CANCER RISK?

BY CHERRI STRAUS

SEARCHING FOR THE HEALTHIEST WAY TO EAT? Mom was right about eating your fruits and vegetables, but now there is a new twist to that old advice. Ongoing research about foods and their nutrients has given rise to a new dietary concept called synergy, which suggests that the key to good health and cancer prevention may not be what you eat, but how you eat.

Scientists at the American Institute of Cancer Research believe that synergistic interactions among the chemicals found in vegetables, fruits, nuts, whole grains, and other healthy foods—rather than the nutrients found in single foods—may have the most positive impact on lowering your risk of cancer.

What is Food Synergy?

Food synergy simply means that eating food combinations that chemically balance each other may offer increased protection from cancer and other diseases. Everyone knows that vitamins and minerals are essential for good health. Now we’re finding that phytochemicals, cancer-fighting chemicals (antioxidants) found in plant foods, are also necessary for a healthy, well-balanced diet. Certain vitamins and minerals in combination with phytochemicals allow food nutrients to be used more efficiently by the body and protect against disease.

Many studies have shown that there are specific minerals, vitamins, and phyochemicals in many plant foods that work with each other to decrease the development of cancer cells. No single food can prevent disease, but the right combination of foods in a predominantly plant-based diet may offer some degree of protection against cancer and other health conditions.

Examples of Food Synergy

Here are just a few specific examples of food synergy:

- Eat apples and grapes together. Each of these fruits contains chemicals that combine to improve heart health by reducing the risk of clogged arteries.

- Peanut butter and whole wheat bread together enables the body to get the right sequence of amino acids for increased protein production.

- Eating broccoli and cooked tomatoes together offers increased protection against prostate cancer.

- Putting a little bit of fat in a salad (adding cheese, nuts, avocados, or using low-fat instead of non-fat dress•ing) helps the absorption of lutein—a plant compound that is important for eye health.

- Your body will absorb plant-based iron better if you pair iron-rich foods, such as spinach or chickpeas (garbanzo beans) with vitamin C-rich foods, such as orange juice or tomatoes.

Eating a Wide Variety of Foods Promotes Synergy

The best way to take advantage of food synergies is to eat a wide variety of foods every day, especially fresh fruits and vegetables, legumes, nuts, and whole grains.

Although there are up to 200,000 edible plants on the earth, most Americans only eat three plant-based foods each day. The U.S. Department of Agriculture recommends 5-9 servings of fruits and vegetables daily.

Try to get nutrients from whole foods instead of supplements, whenever possible. Only whole foods can provide synergistic interactions in your body. At least two-thirds of your plate should be filled with colorful (deeper colors indicate more nutrients) fruits and vegetables, and whole grains.

Here is a list of foods containing healthy biochemicals that have been shown to offer protection against many types of cancers:

- Beans(legumes, such as lentils, soybeans, and peas)

- Berries

- Cruciferous vegetables ((broccoli, cauliflower, cab•bage, Brussels sprouts, bok choy, and kale)

- Dark green leafy vegetables (spinach, romaine and leafy lettuces, mustard and collard greens, chicory, Swiss chard, and kale)

- Flaxseed (flaxseed flour, oil, and meal)

- Garlic

- Grapes and grape juice

- Green tea

- Soy and soy food products

- Tomatoes

- Whole grain foods (brown rice, bread, pasta, cereals, and other products made from whole-grain wheat)

Tips for Healthy Eating

The National Institutes of Health offers the following recommendations for a healthy diet:

- Eat at least 5-9 servings of fruits and vegetables daily.

- Choose whole grains over white flour.

- Fill your plate with fruits and vegetables in a rainbow of colors. Variety is the key!

- When possible, choose fresh produce over processed or preserved foods.

- Keep produce visible and accessible—a fruit basket on the table, a bowl of celery and carrot sticks in the fridge.

- Microwave vegetables for a quick, healthy dinner.

- Make fruit part of your daily breakfast and snacks.

Try This Sample Recipe: Spinach Salad with Nectarines & Raspberries Ingredients: Orange Juice Dressing: 1 tablespoon olive oil 1/4 cup raspberry vinegar 1/2 tablespoon lemon juice 1/2 cup orange juice Salt and black pepper, to taste Salad: 4 cups fresh spinach, washed, with stems removed 5 nectarines, pitted and sliced 1/4 red onion, sliced 1 pint raspberries Directions: In a small bowl, whisk together all ingredients for the dressing. Divide the spinach among 4 salad plates, and lay nectarine slices, red onion slices, and raspberries on top. Drizzle dressing over salads, and serve. Serves: 4 people Nutrition: 175 calories 5 grams fat 0 milligrams cholesterol 46 milligrams sodium 9 grams fiber This recipe includes the fruits and vegetables listed below: Leafy Greens Nectarines Red Onions Raspberries For more yummy recipes that include lots of healthy plant-based foods, and additional food tips, visit this website: www.fruitsandveggiesmatter.gov

Sources Centers for Disease Control and Prevention www.cdc.gov
National Institutes of Health www.nih.gov
www.5aday.gov
American Dietetic Association www.eatright.org
www.WebMD.com
American Institute for Cancer Research www.aicr.org
American Journal of Clinical Nutrition: “Vitamins, Minerals, and Phytochemicals”, August 2004 www.ajcn.org
Berkeley Wellness Newsletter, Nutrition 2005 www.berkeleywellness.com University of California (Davis)
Safe and Toxic Plants www.ucdavis.edu