This document discusses plant-based nutrition for cancer wellness and specific nutrients. It outlines various phytonutrients and antioxidants found in plants like flavonoids, carotenoids, polysaccharides, and polyphenols that may inhibit tumor growth and inflammation. Examples of nutrients discussed include isoflavones, terpenes, lignans, glucosinolates, and omega-3 fatty acids. The document concludes with an example analysis of a plant-based diet using an online nutrition tracker.

1. Plant Based Nutrition
for Cancer Wellness
Part 2 of 3 (Nutrients)
Ashwani Garg, MD
Family Medicine, Lifestyle Medicine
Northshore University Health System

3. Goals
Discuss:
• “wholistic” and synergistic properties of nutrients
• Specific phytonutrients/antioxidants
• Analyzing your own nutrient intake

4. Nutrition…
(according toT. Colin Campbell)
• The biologically “wholistic” process by which elements of food and
water are used by the body to optimize health
• The highly integrated reactions and events of countless food chemicals
working together, as in a symphony

5. Factors Affecting Nutrient
Variation
And More…
nutritionstudies.org
Absorption (gut health, chewing)

6. Protein requirements
A balanced plant-based diet with adequate calories will always contain enough protein.
For a 150 lb. person, minimum is about 1/3 of the weight or 50 gm.
50 gm = 200 calories worth
Even a “low protein” diet of 10% will give enough if 2000 kCal/day

7. Plant proteins are the best fuel for the body
• Nutrient-dense
• Anti-inflammatory, anti-oxidative stress
• Increased energy
• Optimized athletic performance
• Reduction and treatment of cancer
• Prevention AND reversal of heart disease
• Only plant foods have dietary fiber

8. Phytochemicals
• Phytochemicals are compounds only in plants that promote health
• There is no daily reference intake for phytochemicals
• New research shows they may very well be essential to life, and for
prevention of cardiovascular diseases and cancer
• ONLY about 1/5 of Americans meet the minimum intake

10. Flavonoids
• Pigments in foods found in pigmented foods such as leafy greens, citrus, tea,
berries, chocolate, soy, and other fruits
• May inhibit tumor growth/inflammation and enhance immunity
• Over 5000 natural occurring flavonoids have been isolated
• Antioxidant, anti-inflammatory, anticancer, antiplatelet, antibacterial

11. Carotenoids
• Alpha/beta carotene, lutein, lycopene, zeaxanthin
• Found in Carrots, fruits, vegetables, tomatoes (red, orange, green)
• Reduce muscle fatigue, neutralize free radicals, reduce risk of
prostate cancer (antioxidant, immune enhancers)
• Inhibit cancer cell growth, modulate gene expression
• Carotenoids also regulate body fat and modulate obesity

12. Nonstarchy polysaccharides
• fucoidan, beta glucan
• Mushrooms, barley, oats, brown seaweed, wheat bran
• Apoptosis of cancer cells, brain development,
antithrombotic, blood pressure, reduced risk of
breast/colon cancer, improved cholesterol and
reduced CVD

13. Phytic Acid
• Storage of phosphorous by grains/seeds/legumes
• Husk of grains (oats, wheat, rye, rice, corn, nuts, soy)
• Falsely avoided by some as an “anti-nutrient”
• Foods higher in phytic acid seem to enhance the activity of natural killer cells
and inhibit tumor growth. Reduce side effects of chemotherapy
• Those who consume more phytic acid are less likely to succumb to breast and
prostate cancer and colon cancer.

14. Polyphenols
• EGCG / Resveratrol / anthocyanidins
• Green tea / matcha, Grapes, berries, citrus
• reduce tumor growth
• Regulate epigenetics
• Reduce inflammation, antioxidants

16. Isoflavones (soy)
• Isoflavones (genistein and dadzein) act as agonist/antagonist for estrogen receptor
• Isoflavones were thought to be harmful based on ANIMAL studies
• HUMAN research supports benefit of soy foods
• Lower type 2 diabetes risk
• Lower menopause symptoms
• Lower breast and gynecologic cancers
• Lower prostate cancer
• Antioxidant, inhibition of tumor growth

17. Terpenes
• More than 40 000 individual terpenoids are known to exist in nature with
new compounds being discovered every year. A large number of terpenoids
exhibit cytotoxicity against a variety of tumor cells and cancer preventive as
well as anticancer efficacy
• Lycopene (tomato)
• Limonene (lemon peel)
• Antioxidant, slowing of cancer development/growth, antimicrobial

19. Lignans
• Outer coat of seeds, woody parts of plants, provide building blocks
• 100 times higher in flax than other foods
• Lowering of blood pressure
• Hormone regulation (phytoestrogen)
• Protective against heart disease and breast cancer
• flaxseed has the potential to reduce the growth of tumors in patients with
breast cancer, mainly postmenopausal women, and decrease the risk
• Flaxseed is highly studied in breast cancer even with tamoxifen

20. Glucosinolates
• Sulfur containing compounds found in brassica (cruciferous
vegetables)
• Indole-3-carbinol (I3C) formed from metabolism
• Denatured by high heat (boiling) and activated by chewing
• Antibiotics will inactivate the absorption
• Anti-cancer, anti-CVD, immune regulation; may prevent
tumor growth, detoxification of carcinogens
• Isothiocyanates formed from the metabolism

21. Omega-3 fatty acids
• ALA is an essential fatty acid, converted to DHA/EPA
• Omega-6 found in oils will “compete” with the conversion and interfere
• DHA can be obtained in algae form (for example Vegetology)
• Turmeric can increase absorption of DHA
• Role in heart health, brain health, anti-inflammatory

22. These foods do not have labels

23. Plant foods naturally contain
antioxidants, phytonutrients, and
fiber which can reduce
inflammation, scavenge free radicals,
optimize immune function and
angiogenesis, improve overall
wellness

24. Example analysis (plant-based)
Cronometer.COM
(1) breakfast smoothie, soy milk, spinach, banana, pineapple, kiwi, hemp
(2) lunch chickpeas, broccoli, bulgur
(3) apple/PB snack
(4) dinner bean/veg/kale curry with swt potato, tahini + 4 brazil nuts
(5) 10 almonds for a snack w/soymilk