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Nutrition and Cancer Prevention

 

Nutrition Basics

Differences in the genetic make-up of children are known to contribute to only a limited number of childhood cancers. The influence of genes and childhood cancer varies considerably depending on the type of cancer and much of this interaction is still unknown. Variations in genetic make-up are responsible for approximately 45% of retinoblastomas in children whereas genetic factors play less of a role in the occurrence of brain tumors (approximately 1-3%). Scientific studies have unveiled a host of other factors that contribute to increased risk of adult cancers, although these are less firmly established in childhood cancers. Many of these risk factors are within the control of the individual and are therefore modifiable. The relationship of these risk factors for children in remission may play a more contributory role in the prevention of secondary cancers or relapse, but this has yet to be extensively studied in pediatric and adolescent populations.

An individual's risk of cancer is the result of a complex interaction of variables, including genetics, diet, lifestyle, and environment. The influence of each of these variables varies with the type of cancer. Increased risk of lung cancer is strongly associated with lifestyle choices (cigarette smoke); whereas, various dietary habits have been correlated with decreased risk of cancer at a number of sites (breast, colon). Most of these dietary risk factors can be modified or easily adapted into healthier dietary choices (Table 1). Although the level of dietary exposure required for decreased risk of cancer is not conclusive, it has been estimated that a minimum of 4-6 servings of fruits and 4-6 servings of vegetables each day can lower risk of cancer by approximately 35%. When dietary changes are combined with a healthy lifestyle and minimal exposure to environmental carcinogens, risk of cancer has been estimated to decrease by about 70%.

 

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Table 1.

Risk Factor Dietary Sources Healthier Substitutions Dietary Sources
Saturated Fat Red Meat, Fried foods, Dairy Products "Healthy Fats", Omega 3 & 6 Fish (Mackeral, Herring, Salmon, Tuna), Walnuts, ground flaxseeds or flaxseed oil. Avoid frying, bake or broil foods
Low Fruit/Vegetable Intake Any fruit or vegetable Incorporate into daily diet. Try a new fruit or vegetable each week. Any fruit or vegetable
Lack of Dietary Fiber Refined Grain Products (white flour products) Low fruit/vegetable intake Dietary Fiber Quinoa, 100% whole-wheat breads, brown rice, bananas, strawberries, broccoli, brussels sprouts, peas How do I pick a whole grain?
Excessive Red Meat Intake Beef, lamb Poultry or fish Chicken, duck, fish
Alcohol Beer or wine Limit to holidays. 1 glass of red wine/day may be heart healthy.  
Nitrates Dried fruit, sausage, bacon Nitrate-free varieties Read labels. Buy varieties that specify nitrate-free.
Charred Meat Barbecue Don't have weekly, Limit to special occasions or summer picnics. Experiment with other cooking methods such as broiling or baking  

In general, a plant-based diet high in whole-foods, fruits and vegetables, low in saturated fats, and with an adequate intake of the "healthy" fats and protein is the prevailing view for decreased risk of cancer. In addition to following the Dietary Guidelines set forth by the USDA, we have developed some basic strategies focused towards improving the quality of children's diets. Teaching and exposing your children early in life to a healthy diet will help them adopt and maintain healthy eating habits through adulthood and minimize their risk of chronic disease. Studies have found that mere exposure to new foods on a continual basis can alter the dietary habits of children. It is important to recognize that you must be a role model for your children.

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Guidelines for Cancer Prevention

 

* Drink plenty of water each day. Requirements are 1.5-1.8 fluid ounces/kg for children (>1 year of age). For a 50 lb child, you should try and reach approximately 4 glasses of water each day. A great way to get kids to drink water is by having their personal water bottles readily available. Bring along a water bottle on trips to the store or have them within in reach of your child in the refrigerator. You can also feed your children foods high in water: celery, collards, raw cabbage, watermelon, boiled broccoli, milk, spinach, oranges. Although other food sources may be higher in water content (iceberg lettuce, cucumbers), they are relatively void of any other nutrition. If you need to increase the water in your child's diet, focus on foods that also have a lot of nutrition as well! To calculate your child's water needs:

Child's weight in pounds
divide by 2.2
=
Weight in kilograms
multiply by 1.5
=
Number of ounces per day
Example: 45 lb child
45
divide by 2.2
=
20.5 kg
multiply by 1.5
=
31 ounces/day approximately 4 glasses water each day (31 ounces divided by 8 = the number of 8 ounce glasses each day)

 

  • * Eat whole foods: The whole is better than the parts. Examples; oranges better than orange juice, brown rice better than white rice, whole grains better than processed grains (100% whole wheat flour compared to white flour, honey better than table sugar). Foods in their original state and whole form contain more nutrients and fiber.

 

  • * Increase the fiber in your diet by adding whole grains. Surveys have found that whole grains are the #1 contributor of fiber in a child's diet. By switching to whole grains from refined, you can help your child achieve their daily fiber goal. The fiber requirement for children is "age plus 5"; maximum intake should be "age plus 10". After age 18, the adult recommendations of 25-30 grams/day should be followed. (For information on the fiber content of specific foods: http://www.cfsan.fda.gov/~dms/foodlab.html

 

  • * Reduce intake of processed foods. Shop the perimeter of the grocery store where the fruits, vegetables and meats are displayed. Attempt to try a new fruit or vegetable every few weeks.

 

  • * Eat at least 2-4 servings of fruit and 3-5 servings of vegetables a day. It is best to vary your selection so, try and eat many different colored fruits and vegetables, so offer your child a rainbow of colors.

 

  • * Avoid "fake fats". Those foods high in hydrogenated trans-fatty acids; such as, margarine, candy, chips, and other junk foods. Use extra virgin olive oil or cold-pressed Canola oil. Use flaxseed oil in salad dressing. Flax seed oil is the oil with the highest content of the "essential healthy fats", although it cannot be used in cooking. Grind flax seeds or buy ground flax seeds and top your child's breakfast cereals with flax.

 

  • * Limit or avoid intake of "fake sugars": e.g. aspartame, nutrasweet, saccharine

 

  • * Exercise regularly.

 

  • * Choose organic when possible. Those foods particularly high in pesticide residues, especially for children are; celery, tomatoes, lettuce, carrots, peaches, winter squash, apples, green beans, spinach, and grapes (Source: Consumer Reports, March 1999).

 

  • * Limit coffee. Replace with herbal and green teas. Add honey or maple syrup rather than sugar as a sweetener for the extra nutrients. Do not feed honey to children under 18 months. Honey may contain a toxin that small children are unable to fight until their immune system develops.

 

  • * Replace processed high-sugar snack foods with healthier substitutes. Substitute cocoa chocolate and carob in place of candy bars; home-made cookies made with fresh fruits and whole grain flours in place of processed cookies; fruit crisps in place of cakes and cookies; and frozen 100% fruit juice pops for high-sugar Popsicles.

 

  • * Don't completely avoid all types of fats. Choose foods high in healthy fats. Snacks high in the healthy fats are; Seeds, Avocados, Nuts (Macadamia, Pistachio, Hazelnuts, Brazil, Walnuts, Cashews, Pecans, Almonds)
  • Get a great whole-foods based cookbook and choose to cook at home rather than going out. Involving your children in the choices and preparation is a great way of getting them educated when they are young. Experiment with new recipes and ingredients at least once each week. (Recommended books)
  • For recommendations for specific nutritional supplements or herbs consult a healthcare practitioner who is familiar with herbal remedies. Some supplements or herbs and medications may interact in a harmful way.

 

Simple Ideas to Introduce healthy foods into your child's diet

One of the most difficult aspects of adopting healthier nutrition is incorporating it into your child's dietary habits. This is probably one of the most challenging aspects of parenting. A good place to start is with your child's favorites foods and begin incorporating something new with something old. For example, if mashed potatoes are your child's favorite food, add garlic into them. By adding some basic ingredients to foods or mildly altering preparations of foods, you can dramatically alter the nutrient content and increase the nutrient density of foods. In basic terms, your child will get more nutrition in each bite of food.

HERE'S HOW YOU CAN MAKE YOUR CHILD'S FAVORITE FOODS MORE NUTRITIOUS:
Old Preparation Favorite Foods
New Preparation Just Add/Modify
Old Nutrient Content Nutrient Count
New Nutrient Content Modified Nutrient Count
Popsicle
100% Juice (1 cup) *See Recipe Page
kcal 42.5 Vitamin A 0.00 Vitamin C 0.00 Calcium 0.00 Folate 0.00 Potassium 2.4 mg
kcal 248 Vitamin A 54 IU Vitamin C 59 mg Calcium 22 mg Folate 13 µg Potassium 326 mg
Mashed Potatoes
Add 1-3 cloves fresh garlic Substitute sweet potatoes for white potatoes Substitute soy milk fortified with calcium for cow's milk. *See Recipe Page
Vitamin A 237 IU Vitamin C 8 mg Folate 11 µg Fiber 2.8 g Vitamin E 0mg b-carotene 0 µg
Addition Allyl Sulfides Vitamin 38246 IU Vitamin C 46 mg Folate 36 µg Fiber 3.7 g Vitamin E .9 mg b-carotene 19541 µg + A complete range of B vitamins Isoflavones Lignans
Macaroni & Cheese
Substitute whole wheat Macaroni (1 cup)
Fiber 1g
Fiber 3.9 g Phytonutrients
Milk Shakes
Fruit Smoothies *See Recipe Page
Potassium 149 mg Vitamin A 171 IU Vitamin C .7 mg Calcium 200 mg Vitamin E 0.0 mg Folate 0.00 Magnesium 0.00 Fiber 0.00 B-Vitamins 0
Potassium 1164 mg Vitamin A 677 IU Vitamin C 109 mg Calcium 280 mg Vitamin E 1.2 mg Folate 82 µg Magnesium 89 mg Fiber 10 g + Full range of B vitamins
Med. French Fries (McDonalds)
Baked Potato Fries *See Recipe Page Baked Sweet Potato w/sesame seeds *See Recipe Page
Fat 22g* Vitamin A 0 Vitamin C 0 Vitamin E 0mg Potassium 0mg Calcium 20mg *Fat is from unhealthy fat
Fat 14g** Vitamin A 383 IU Vitamin C 21mg Vitamin E 1.7mg Potassium 426 mg Calcium 20 mg Fat 15 g** Vitamin A 24870 IU Vitamin C 28mg Vitamin E 2mg Potassium 411 mg Calcium 62mg **Fat is from "healthy fat"
Sugared Cereal (Frosted Flakes)
Add 1/2 cup strawberries Add 2 TBSP wheat germ Soy milk
Vitamin A 750 IU Vitamin C 15 mg Calcium 0 mg Dietary Fiber 1 g Potassium 20 mg
Vitamin A 789 IU Vitamin C 97 mg Calcium 20 mg Fiber 3 g Potassium 59 mg Vitamin A 805 IU Vitamin C 97 mg Calcium 28 mg Fiber 3.7 mg Vitamin E 3.7 mg Potassium 221 mg Isoflavones
Pancakes
Substitute whole-wheat flour for white flour
Vitamin A 12 IU Potassium 67 mg Calcium 48 mg Vitamin E 0.0 IU Folate 3.4 µg Fiber .5 g Zinc .1mg
Vitamin A 240 IU Potassium 299 mg Calcium 248 mg Vitamin E 4 IU Folate 21 µg Fiber 4.7 g Zinc 1.6 mg +phytonutrients
Syrup (Log Cabin)
Substitute Maple Syrup for processed syrup
Potassium 1.7 mg Calcium 13.4 mg
Potassium 163 mg Calcium 54 mg
White Rice (1cup)
Substitute Quinoa (1/2 cup)
Fiber .6 g B1 .26 g B2 .02 g Niacin 2.3 NE B6 .15 mg Folate 5 µg Pantothenic Acid .62 mg
Fiber 5 g B1 .27 mg B2 .34 g Niacin 2.5 NE B6 .19 mg B12 0 Folate 42 µg Pantothenic Acid .89 mg
White Bread
100% Whole wheat bread
Fiber 1 g
Fiber 3-4 g + phyonutrients

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Books for Reference

Child of Mine: Feeding with Love & Good Sense. Author: Ellyn Satter

The Book of Whole Meals : A Seasonal Guide to Assembling Balanced Vegetarian Breakfasts, Lunches and Dinners. Author: Anne Marie Colbin

Healing with Whole Foods: Oriental Traditions and Modern Nutrition. Author: Paul Pitchford

The Modern Vegetarian Kitchen. Author: Brian Berkely

Healthy Life Kitchen. Author: Marilu Henner

The Yale Guide to Children's Nutrition. Author: William V. Tamborlane

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What are Phytonutrients?

Phytonutrients are nutrients that are found in plants. Phytonutrients are found in a range of fruit, vegetable, and whole grain foods; yet many nutrients found in these food sources have yet to be thoroughly studied and/or discovered (Table 2). The importance of incorporating foods high in phytonutrients into daily diets is based on the knowledge that many of these phytonutrients have an effect on the daily functions and life cycle of a human cell. Everyday cells are challenged by free radicals and foreign molecules from outside sources, as well as, those molecules that are byproducts of intracellular activities. A cell vigorously works to eliminate these molecules by neutralizing free radicals or exporting the molecules outside of the cell via detoxification systems. Although the transformation of a healthy cell to a cancerous cell is multifactorial, a lowered or absence of function in these protective systems has been linked to increased risk of certain cancers. Phytonutrients may help cells under these circumstances. It has been found that phytonutrients can impact these precise cell functions, thus possibly prevent the cancerous process from being initiated. Conversely, other phytonutrients have been shown to alter cellular communication or directly destroy a mutated cell. All of these functions contribute to decreased risk of cancer. This is may be of increased interest for a person with an elevated risk of cancer.

There are an abundant number of phytonutrients that science has unveiled and it is likely that many more will be discovered as the field of nutrition and cancer research matures and progresses. It is too early to determine the precise quantity of these foods that must be consumed to yield a protective effect. Human studies have found as little as 300g (10.5 oz) of Brussels sprouts is adequate to stimulate cellular production of detoxification enzymes. Other human studies have found a minimum of 294g (10.3 oz) of spinach will elevate the antioxidant capacity of human blood. The observed increase in antioxidant status is not solely due to the vitamins found in spinach, thus other known and unknown factors are responsible for its effect on antioxidant status.

Since most of these phytonutrients are not available in pill form the best way to ensure your child is getting an array of healthful nutrients is to follow a diet that is full of color. The UCLA Food Guide Pyramid lays out dietary guidelines which help incorporate an array of color. The majority of healthful nutrients are found in fruits, vegetables, whole grain products, seeds, and soy. Foods high in these nutrients are listed below (Table 2).

Table 2 *

Source Nutrient Possible Effects
Garlic, onions, leeks, chives, watercress Allyl Sulfides Stimulates detoxification processes
Flaxseed, soy, purslane, walnuts Alpha-linolenic acid Stimulates the immune system
Red, yellow, orange, green, fruits and vegetables Carotenoids Potent antioxidants Inhibit cancer growth Helps cells communicate
Green and black teas, berries Catechins Inhibit initiation, promotion and progression of cancer cells
Chili peppers Capsaicin Inhibits tumor promotion
Broccoli, carrots, cabbage, eggplant, tomatoes, squash, yams, parsley, peppers, berries, citrus fruits Flavonoids Block receptor sites involved in tumor promotion and cell proliferation
Soy and soy products Genestein, daidzen (isoflavones) Inhibit cancer growth, angiogenesis, and alters hormone levels
Broccoli, Brussels sprouts, cabbage, cauliflower, kale, kohlrabi, spinach, turnips Indoles Stimulate enzymes that deactivate susceptible hormone-related cells
Cruciferous vegetables (broccoli, cabbage, cauliflower, brussel and broccoli sprouts) Isothiocyanates Modulate protective enzymes that metabolize drugs
Same as flavanoids, mint, basil, caraway, coriander, thyme Monoterpenes Antioxidants that stimulate anticarcinogenic enzymes
Cruciferous vegetables, eggplant, flaxseed, peppers, celery, berries, licorice root, citrus fruit Phenolic acids Inhibit nitrosamine formation affect anticancer enzyme activity
Oranges, tangerines, dill weed oil, caraway oil Limonene Induce phase I and II detoxification enzymes

*Adapted from The American Institute for Cancer Research

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Vitamin Supplements and Prevention

A substance is classified as a vitamin if it cannot be made within the body yet is needed for everyday function. The only sources of vitamins are either through food or supplements. Contrary to much of the dogma in the media, outright deficiencies in vitamins are relatively infrequent in healthy children who live in developed countries. Yet, in many 3rd world countries clinical manifestations of vitamin deficiency, particularly with Vitamin A are common. Although deficiencies are rare in this country, adequate vitamin consumption is particularly essential for children who require these essential nutrients to support growth and development. Nationwide surveys have found that less than half of children receive the RDA (the minimum amount needed to prevent deficiencies) requirement for many nutrients. Vitamin E and folate are the most frequently missed nutrients. The government has addressed the critical need for folate by passing legislature that requires manufacturers to fortify grain products with folate. Folate fortification is designed to provide less than 1 mg of folic acid to diets. Children and adolescents require 65-100 mg FE everyday, thus choosing the right foods to provide adequate intake is critical. For more information on folate fortification visit the FDA's website at http://www.cfsan.fda.gov.

Supplementing with vitamins has been widely touted as being cancer-preventive. In order to understand why vitamin supplements are so ubiquitously recommended for cancer prevention, one needs a quick primer on the critical roles these nutrients play in the body. Carcinogenesis is the biologic process that occurs when a healthy cell changes into a cancerous cell. The carcinogenesis process is divided into three steps: 1) Initiation- This is the first step in the cancer process in which cellular DNA interacts with a damaging compound (e.g. compounds found in charred meat); 2) Progression- At this point, the pre-cancerous cell begins to divide to form a discrete tumor; 3) Proliferation/Malignancy- This stage is characterized by rapid growth of cancer cells manifesting itself typically with specific symptoms depending on the location of the cell mutation. Decades of research in laboratories, animals, and humans have shown that vitamins, minerals, and special enzymes known as detoxification enzymes can help prevent this process from being started or prevent progression. Vitamins with strong antioxidants properties can influence factors that impact the life of a cell thereby preventing early death, protect cells from damage (quenching/neutralizing of damaging molecules), and support the activity of protective enzymes. Vitamins can prevent the formation of damaging molecules, thus protecting the cell from damage. Certain vitamins can directly kill tumor cells thereby preventing growth. Thus, it has been postulated that supporting the body with additional quantities of these important nutrients that may exceed the RDA may help prevent the carcinogenic process from starting and growing. Additionally, the minimum requirement may be higher in some people, possibly due to differences in our genetic makeup.

Research supporting the hypothesis that vitamin supplements are cancer preventive has yielded mixed results. Large, population-based studies have found that those persons who frequently consume higher quantities of fruits and vegetables have lower incidences of cancer. Follow-up studies to these findings has led scientists to isolate the foods components (Phytonutrients and/or vitamins) found in high quantities in fruits and vegetables in order to determine if these individual nutrients are responsible for the protective effect observed and if it could be enhanced if subjects took a daily supplement (e.g. Selenium, Vitamin E, Isoflavones). Those nutrients potentially offering a protective effect against cancer are: selenium (lung), selenium and vitamin C (gastric), phytoestrogens (breast), selenium, vitamin E (colorectal), lycopene (prostate), and selenium (liver). Some results have also found to be deleterious. Research has found that b-carotene may increase a former smokers risk of lung cancer rather than decreasing it.

Whether vitamin supplementation in children can prevent childhood cancer has yet to be determined and/or extensively studied. It has been suggested that mothers taking perinatal vitamins throughout pregnancy may prevent brain tumors in children under the age of 5, but these results are still preliminary. Therefore, any suggestion for cancer prevention in children must be extrapolated from adults. According to the American Institute for Cancer Research (AICR), it is still too soon to recommend that supplements can prevent cancer in adults.

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Antioxidants

There has been considerable interest in vitamins and phytonutrients that have antioxidant properties. An antioxidant is a substance that prevents free radicals from reacting. Many of the essential vitamins (A, C, E, carotenoids) and phytonutrients (isoflavones, flavonoids, garlic, onion, ubiquinones) have been shown to exert antioxidant properties. A pictorial below demonstrates how Vitamin C can prevent the formation of oxygen radicals. Without antioxidants, these processes would continue and ultimately result in DNA damage leading to a mutated cell or cell death.

Many factors contribute to higher levels of damaging free radicals. Environmental factors such as asbestos exposure, pesticides, and air pollution; lifestyle choices such as cigarette smoking, lack of exercise; and diet such as diets high in saturated fats, low fruit/vegetable consumption and BBQ foods. Other factors affecting oxidative stress are individual differences in our genes. It is becoming increasingly clear that individuals can impact the level of stress inside their cells simply thru focusing on a healthier lifestyle and/or incorporating nutrient dense foods into their diet.

Increasing the antioxidant ability of your cells can be attained through diet. Studies have found that specific foods have an increased ability to raise the level of antioxidants in human blood. By incorporating these foods high in antioxidants, it is possible to increase the antioxidant capacity of your blood. Current recommendations are that individuals should target 4-6 servings of fruits and 4-6 servings of vegetables each day. Below is a list of foods that are high in total antioxidant capacity. Try to incorporate these foods into your daily regimen.

High Antioxidant Foods

Fruits Vegetables Nuts
Prunes Kale Brazil Nuts
Blueberries Beets Almonds
Blackberries Red Bell Peppers Sesame Seeds
Strawberries Brussels Sprouts  
Raisins Corn  
Raspberries Spinach  
Oranges Onions  
Plums Broccoli Florets  
Red Grapes Eggplant  
Cherries    

Here are a few suggestions on how to incorporate these antioxidant-rich foods into your daily diet:

  1. Add Brazil nuts, almonds to trail mix
  2. Top brown rice with gomasio (you also get the added benefit of Calcium-rich sesame seeds)
  3. Top pancakes/waffles with berries or enhance the nutrient value of your child's favorite cereal with added berries
  4. Fruit smoothies
  5. Spinach/orange salad
  6. Sides of kale, beets, and/or broccoli florets to dinner

See Recipe Page for above recipes and more!


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Recommended Daily Reference Values for Children

Based on the current state of knowledge, there is insufficient evidence to recommend or deter consumers from taking supplements with the hopes of decreasing the risk of cancer. Whether children should be supplemented with vitamins is even less known, as no information on its safety or adverse effects are available. Recommended levels of vitamin supplements are targeted to cover 97-98% of the population, thus a small percentage of us may need an additional supplement for optimal functioning. Yet, supplementing with individual vitamins may throw off the synchronized balance of activities in the body.

Although the issue of supplementation is uncertain, it is still imperative that your child meet at least the minimum requirements set forth by the Standing Committee on the Scientific Evaluation of Dietary Reference Intakes of the Food and Nutrition Board, Institute of Medicine, and The National Academies. This consortium is a government agency that is dedicated to reviewing the latest evidence supporting vitamin and mineral requirements. Recently they have developed the Daily Reference Intakes (DRI's), which are different from the old RDA's in that they are set levels that are comprised of four values for each nutrient and they take into account prevention of disease rather than prevention of deficiency. The old RDAs can be found on any boxed or packaged food item (How to read a label). The RDAs were designed to prevent deficiency of nutrients rather than prevention of disease. The DRIs are composed of four different values:

Adequate Intakes (AI)- A recommended intake value based on observed or experimentally determined approximations or estimates of nutrient intake by a group (or groups) of healthy people that are assumed to be adequate-used when an RDA cannot be determined.

Estimated average requirement (EAR)- A nutrient intake value that is estimated to meet the requirement of half the healthy individuals in a life stage and gender group.

Recommended dietary allowance (RDA)- These values replace and update the former RDAs, although they are also referred to as RDA. This is the dietary level that is sufficient to meet the nutrient requirements of nearly all (97-98%) of healthy individuals in a particular life stage and gender group.

Tolerable upper intake level (UL)- The highest level of nutrient intake that is likely to pose no risk of adverse health effects for almost all individuals in the general population. As intake increases above the UL, the risk of adverse effects increases.

In order to ensure that your child receives the DRI, a diet high in fruits and vegetables in the proper quantities will ensure that your child is meeting his/her needs. By focusing your child's diet on fruits and vegetables will enable him/her not only to get the recommended levels of fruits/vegetables, but also to benefit from the abundant quantity of phytonutrients found in these foods.

Listed below are two values from the DRI's, the RDA and the UL. You may use this as a guide in order to ensure your child is getting enough of a nutrient, yet not so much that it could be potentially harmful.

Vitamin Age RDA UL Top Sources to get the RDA
Vitamin A 0-6 months 400 µg 600 µg 1 small, baked, sweet potato, 2487 µg
  7-12 months 500 µg 600 µg 1 raw carrot, 2025 µg
  1-3 years 300 µg 600 µg 1/2 cup cooked spinach, 737 µg
  4-8 years 400 µg 900 µg 1/2 cup butternut squash 714 µg
  9-13 years 600 µg 1,700 µg 1 cup cantaloupe 515 µg
  14-18 years (boys) 900 µg 2,800 µg 10 dried apricot halves, 253 µg
  14-18 years (girls) 700 µg 2,800 µg  
Vitamin E 1 0-6 months 2 4 mg   1 TBSP, wheat germ oil, 26.94 mg*
  7-12 months 2 5 mg   1/4 cup sunflower seeds, 18 mg
  1-3 years 6 mg 200 mg 1 TBSP, Mayonaise, 11.0 mg
  4-8 years 7 mg 300 mg 1 oz, dried almonds, 6.72 mg
  9-13 years 11 mg 600 mg 1 TBSP, sunflower oil, 6.3 mg
  14-18 years 15 mg 800 mg 1/4 cup, wheat germ, 4.1 mg
        1 medium broccoli stalk, 3.0 mg
        1 TBSP, olive oil, 1.7mg
        1 cup spinach, 1.7 mg
        1 cup collards, 1.7 mg
Vitamin C 0-6 months 2 40 mg   1 large, sweet yellow pepper, 341 mg
  7-12 months 2 40 mg   1 medium papaya, 188 mg
  1-3 years 13 mg 400 mg 1/2 cup fresh broccoli, 158 mg
  4-8 years 25 mg 650 mg 1 cup fresh orange juice, 124 mg
  9-13 years (boys) 45 mg 1200 mg 1 cup sliced strawberries, 94 mg
  9-13 years (girls) 45 mg 1200 mg 1 kiwi, 74mg
  14-18 years (boys) 75 mg 1800 mg 1 cup cantaloupe, 68 mg
  14-18 years (girls) 65 mg 1800 mg 1 mango, 57 mg
Vitamin D 0-6 months 3 5 µg 25 µg 1 oz salmon, 142 µg
  7-12 months 3 5 µg 25 µg 1 cup milk, 100 µg
  1-3 years 3 5 µg 25 µg 1 oz canned sardines, 85 µg
  4-8 years 3 5 µg 25 µg  
  9-13 years 3 5 µg 25 µg  
  14-18 years 3 5 µg 25 µg  
B6 0-6 months 3 .1 mg 3.5 oz liver, beef, .91 mg
  7-12 months 3 .3 mg   1 packet oatmeal, .74 mg
  1-3 years .5 mg 30 mg pyridoxine 1 banana, .66 mg
  4-8 years .6 mg 40 mg pyridoxine 1 piece wheat bread, .5 mg
  9-13 years 1.0 mg 60 mg pyridoxine 1 avocado, .48 mg
  14-18 years (boys) 1.3 mg 80 mg pyridoxine 1 cup mashed potatoes, .48 mg
  14-18 years (girls) 1.2 mg 80 mg pyridoxine 3 oz, white meat chicken, .45 mg
Biotin 2,3 0-6 months 5 µg   3.5 oz, walnuts 38 µg
  7-12 months 6 µg   3.5 oz roasted peanuts 34 mg
  1-3 years 8 µg   3.5 oz oatmeal (22-31 µg )
  4-8 years 12 µg   3.5 oz wheat bran 22-33 µg
  9-13 years 20 µg    
  14-18 years 25 µg    
B12 2 0-6 months 3 .4 µg   3 oz canned clams, 85 µg
  7-12 months 3 .5 µg   3 oz cooked blue crab, 6.2 µg
  1-3 years .9 µg   3 oz cooked salmon, 4.9 µg
  4-8 years 1.2 µg    
  9-13 years 1.8 µg    
  14-18 years 2.4 µg    
Calcium 3 0-6 months 2 210 mg   1 cup frozen yogurt, 400 mg
  7-12 months 2 270 mg   1 cup skim milk 302 mg
  1-3 years 500 mg 2500 mg 1 oz toasted Sesame seeds 280 mg
  4-8 years 800 mg 2500 mg 1/2 cup Firm tofu, 258 mg
  9-13 years 1300 mg 2500 mg 1 cup boiled, collard greens 226 mg
  14-18 years 1300 mg 2500 mg 1 oz cheddar cheese, 204 mg
        1/2 cooked rhubarb, 174 mg
        1 cup mustard greens 104 mg
Choline 3 0-6 months 2 125 mg Cucumber, 218 µmol/kg
  7-12 months 2 150 mg   100% whole wheat bread, 968 µmol/kg
  1-3 years 200 mg 1 g Cauliflower, 1306 µmol/kg
  4-8 years 250 mg 1 g Kale
  9-13 years 375 mg 2 g Cabbage
  14-18 years (boys) 550 mg 3 g Bananas, 240 µmol/kg
  14-18 years (girls) 400 mg 3 g Iceberg lettuce, 2930 µmol/kg
        Peanut butter, 3895 µmol/kg
        Grape juice, 475 µmol/kg
Folate 0-6 months 2,3 65 µg FE   3/4 cup Product 19, 400 µg
  7-12 months2,3 80 µg FE   1 cup blackeyed peas, 210 µg
  1-3 years 150 µg FE 300 µg 1/2 cup wht boiled wht beans, 144 µg
  4-8 years 200 µg FE 400 µg 1/2 cup cooked asparagus, 132 µg
  9-13 years 300 µg FE 600 µg 1/2 cup cooked spinach, 131 µg
  14-18 years 400 µg FE 800 µg 1/2 cup cooked black beans, 128 µg
        1 cup cooked broccoli, 78 µg
        1 cup romaine lettuce, 76 µg
Magnesium 0-6 months2,3 30 mg   1/2 cup firm tofu, 118 mg
  7-12 months2,3 75 mg   1 cup chili with beans, 115 mg
  1-3 years 80 mg 65 mg 1/4 cup toasted wheat germ, 90 mg
  4-8 years 130 mg 110 mg 1/4 cup roasted cashews, 89 mg
  9-13 years 240 mg 350 mg 1/2 cup sunflower seeds, 83 mg
  14-18 years (boys) 410 mg 350 mg 3 oz baked halibut, 78 mg
  14-18 years (girls) 360 mg 350 mg 1 medium artichoke, 77 mg
        1/2 cup cooked chard, 75 mg
        1/4 cup roasted peanuts, 67 mg
Niacin 0-6 months 2 mg 2,4   3 oz canned tuna in water, 11.8 mg
  7-12 months 4 mg NE 2   1 cup corn grits, 7.4 mg
  1-3 years 6 mg NE 10 mg NE 1 cup Cheerios, 5.0 mg
  4-8 years 8 mg NE 15 mg NE 3/4 cup Bran Flakes, 5 mg
  9-13 years 12 mg NE 20 mg NE 1 cup Corn Flakes, 4.7 mg
  14-18 years (boys) 16 mg NE 30 mg NE 3.5 oz beef, braised, 4.1 mg
  14-18 years (girls) 14 mg NE 30 mg NE 1 chicken breast, no skin, roasted, 3.9 mg
        1 oz, dried, seaweed, spirulina, 3.7 mg
        1 baked potato w/skin, 3.3 mg
Pantothenic Acid 2,3 0-6 months 1.7 mg   3.5 oz white meat chicken .97 mg
  7-12 months 1.8 mg   1 cup soft serve, .78 mg
  1-3 years 2 mg   1/2 cup raw mushrooms, .77 mg
  4-8 years 3 mg   3 oz baked salmon, .74 mg
  9-13 years 4 mg    
  14-18 years 5 mg    
Thiamin 2 0-6 months .2 mg   1 oz Brewers Yeast, 4.43 mg
  7-12 months .3 mg   3.5 oz lean Pork Chop, .82 mg
  1-3 years .5 mg   3.5 oz lean Ham, .75 mg
  4-8 years .6 mg   1 cup soy milk, .39 mg
  9-13 years .9 mg   1 oz sunflower seeds, .59 mg
  14-18 years (boys) 1.2 mg   1 1/4 cup Rice Krispies, .43 mg
  14-18 years (girls) 1.0 mg    
Riboflavin 2 0-6 months 3 .3 mg   3.5 oz liver, beef, 4.10 mg
  7-12 months 3 .4 mg   Kelloggs Bran Flakes, .44 mg
  1-3 years .5 mg   1 cup milk,1%, .40 mg
  4-8 years .6 mg   1 cup yogurt, .37 mg
  9-13 years .9 mg   1 large, hard boiled egg, .26 mg
  14-18 years (boys) 1.3 mg   1/2 cup cooked spinach, .22 mg
  14-18 years (girls) 1.0 mg    
Selenium 0-6 months 3 15 µg 45 µg 1/4 cup brazil nuts, 380 µg
  7-12 months 3 20 µg 60 µg 3 oz baked snapper, 148 µg
  1-3 years 20 µg 90 µg 3 oz baked halibut, 113 µg
  4-8 years 30 µg 150 µg 3 oz baked salmon, 70 µg
  9-13 years 40 µg 280 µg 3 oz steamed scallops, 70 µg
  14-18 years 55 µg 400 µg 1/4 cup sunflower seeds, 25 µg
        1 cup granola, 23 µg
Zinc 0-6 months 3 2 mg 4 mg 1/4 cup toasted wheat germ, 4.7 mg
  7-12 months 3 mg 5 mg 1/4 cup pecans, 1.6 mg
  1-3 years 3 mg 7 mg 1/2 cup part-skim, ricotta cheese, 1.7 mg
  4-8 years 5 mg 12 mg 3/4 cup Kellogs bran flakes, 1.5 mg
  9-13 years 8 mg 23 mg 1 cup medium grain brown rice, 1.2 mg
  14-18 years (boys) 14 mg 34 mg 1/4 cup peanuts, 1.4 mg
  14-18 years (girls) 9 mg 34 mg  

1 Units expressed as a-tocopherol 2 No tolerable upper limits set 3 AIs not RDAs 4 Units expressed as preformed Niacin

Sources: USDA Nutrient Data Laboratory, Bowes & Churches Food Values of Portions Commonly Used, 17th ed

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Food Fighters

Food Fighters Active Ingredients
FRUIT
Apples Contains pectin, a water soluble fiber.
Avocados High in monosaturated fats.
Bananas Increases cell mucus in stomach, shielding stomach from acids. Can alleviate diarrhea and constipation.
Berries Good source of fiber. Blueberries are especially rich in antioxidants and a number of phytonutrients. The active ingredient in blueberries, anthocyanin, is also found in cherries, plums, and other blue/red fruits.
Cantaloupe High in levels of beta-carotene.
Cranberries Have the ability to block bacteria from attaching to the surface cells of the bladder; Beneficial to help protect against urinary tract infections.
Grapes Contain flavanoids, most notably resveratrol (red grapes only) which has been found to be a potent anticancer agent.
Oranges & Lemons Contains limonene, which boosts levels of detoxification enzymes and stimulates glucarase, which inactivates carcinogens and speeds them out of the body.
Prunes High in fiber and contains sorbitol, a sugar the body cannot digest, causing the body to excrete it.
VEGETABLES  
Artichokes High in fiber, up to 6 grams/serving.
Beets Contains betacyanin, an antioxidant, and folate. Great to support platelets.
Broccoli/ Cabbage/ Cauliflower/ Brussel Sprouts All contain sulforaphane, which stimulates the body to produce detoxification enzymes that diffuse carcinogens, and indoles, which affect the metabolism of estrogen. Indoles prompt the body to make benign forms of estrogen, not promoting breast cancer.
Carrots & Sweet Potatoes High levels of beta-carotene.
Celery Contains 3-n-butyl phthalide, which keeps blood pressure in check and lowers levels of stress hormones.
Garlic & Onions Contains organosulfurs, which boost levels of natural enzymes thereby detoxifying potential carcinogens, and may block carcinogens. Contain quercitin, an antioxidant that can survive cooking, is found in yellow and red varieties of onions, which can be eaten raw or cooked. Sulfur compounds and quercitin relieve hay fever and lessen swelling, redness, and allergic reactions.
Green Tea Contains polyphenols, including catechins, which prevent cancer cells from multiplying and may kill unhealthy cells while leaving healthy cells unharmed. Note that milk can bind with polyphenols and null their benefit, so use light milk.
Hot Peppers Contains capsaicin, a strong analgesic. Capsaicin can also exert a cancer-preventative effect.
Leafy Greens Contains chlorophyll, a potent antioxidant an antitumor agent. Also rich in indole-3, effective against breast and endometrial cancers.
Mushrooms Contains letinan, a complex molecule that stimulates the immune system. Increases levels of T-cells.
Squash Contains cartenoids. Most abundant in beta-cartenoid. Types of squash include butternut, hubbard, pumpkin, and turban.
Tomatoes Contains lycopene which is a strong anticancer agent.
OTHER  
Beans High in fiber, higher than most fruits or vegetables.
Chocolate (dark) 1/3 of saturated fat in cocoa butter is stearic, which does not raise cholesterol levels.
Fish Contains omega 3 fatty acids, which help prevent joint inflammation and damage, fight off arterial blockages, relax narrowed arteries, reduce blood levels of LDL, and assist in healing artery walls. May also help with cancer cachexia.
Ginger Studies have shown it to be effective in alleviating nausea.
Olives & Olive Oil Supplies polyunsaturated and monounsaturated fats. These reduce total cholesterol without reducing HDL levels.
Oysters Zinc-crucial to the production antibodies and the growth of disease-fighting T-cells
Pasta Boosts levels of amino acid, tryptophan, which in turn raises levels of serotonin to alleviate depression.
Rice Has indigestable starch which studies have shown can relieve diarrhea.
Soybeans Contains genistein, which closes the receptors of estrogen and helps reduce breast cancer. Its effects on hormone-dependent cancers is unknown.
Yogurt Live yogurt can destroy E.coli bacteria.
Walnuts Contain alph-linolenic acid, which the body converts into omega 3 fatty acids.
Whole grains Higher in fiber than processed grains.
Wheat germ/bran Contain endosperm. Good source of folate and vitamin E.

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Last updated: October 13, 2009