6 Foods for Lower Esophageal Cancer Risk!
Esophageal cancer is a serious disease that affects the tube that connects the mouth to the stomach. It can cause difficulty swallowing, chest pain, weight loss, and bleeding. It is more common in men and in some regions of the world, such as Asia and Africa. The main risk factors for esophageal cancer are smoking, alcohol, obesity, acid reflux, and certain dietary habits. However, there are also some foods and nutrients that can help prevent or lower the risk of this disease.
In this article, you will learn about:
- What is Esophageal Cancer and How to Prevent It?
- Vitamin C: The Antioxidant that Fights Free Radicals
- Zinc: The Mineral that Boosts Immunity and Wound Healing
- Calcium-Rich Foods: The Dairy Products that Protect the Esophagus
- Green Tea: The Beverage that Reduces Inflammation and Oxidative Stress
- Green Vegetables and Fruits: The Ultimate Fruit Reducing Cancer Risk by 66%
- Turmeric: The Spice that Modulates Cell Growth and Apoptosis
- Frequently Asked Questions
- References
What is Esophageal Cancer and How to Prevent It?
Esophageal cancer is a type of cancer that affects the esophagus, the tube that connects the mouth to the stomach. It is the sixth most common cause of cancer death worldwide, with more than 500,000 cases and 400,000 deaths each year. Esophageal cancer is more common in men than in women, and in older people than in younger people. It is also more prevalent in certain regions, such as Asia, Africa, and South America, than in others, such as North America and Europe.
There are two main types of esophageal cancer: squamous cell carcinoma and adenocarcinoma. Squamous cell carcinoma arises from the cells that line the upper part of the esophagus, and is associated with smoking, alcohol consumption, and exposure to certain chemicals. Adenocarcinoma arises from the cells that produce mucus in the lower part of the esophagus, and is linked to gastroesophageal reflux disease (GERD), obesity, and a condition called Barrett’s esophagus.
The symptoms of esophageal cancer may include difficulty swallowing, weight loss, chest pain, hoarseness, coughing, bleeding, and vomiting. However, these symptoms may not appear until the cancer has advanced to a later stage, making it harder to treat and cure. Therefore, it is important to be aware of the risk factors and preventive measures for esophageal cancer, and to seek medical attention if you experience any of the symptoms.
Some of the risk factors for esophageal cancer are modifiable, meaning that you can change them by adopting a healthier lifestyle. These include avoiding tobacco use, limiting alcohol intake, maintaining a healthy weight, eating a balanced diet, and treating GERD. Some of the non-modifiable risk factors are age, gender, race, genetics, and history of certain diseases. These factors cannot be changed, but you can still reduce your overall risk by following the preventive measures mentioned above.
In addition to lifestyle changes, there are also some foods that can help prevent esophageal cancer by providing essential nutrients, antioxidants, and anti-inflammatory agents. These foods can protect the esophagus from damage, inflammation, and infection, and modulate the growth and death of abnormal cells. In this article, we will introduce six of these foods and explain how they can reduce your risk of esophageal cancer.
Vitamin C: The Antioxidant that Fights Free Radicals
Vitamin C, also known as ascorbic acid, is a water-soluble vitamin that is essential for many biological functions, such as collagen synthesis, wound healing, immune system regulation, and iron absorption. Vitamin C is also a powerful antioxidant, meaning that it can neutralize free radicals, which are unstable molecules that can damage the cells and DNA, and cause oxidative stress. Oxidative stress is a major contributor to the development and progression of esophageal cancer, as it can induce inflammation, DNA mutations, and tumor growth.
Research has shown that vitamin C can reduce the risk of esophageal cancer by up to 42%, by preventing oxidative damage, inhibiting the growth of cancer cells, and inducing apoptosis, which is the programmed cell death of abnormal cells. Vitamin C can also enhance the effects of chemotherapy and radiation therapy, by increasing the sensitivity of cancer cells to these treatments.
The recommended dietary allowance (RDA) of vitamin C for adults is 90 mg per day for men and 75 mg per day for women. However, some studies suggest that higher doses of vitamin C, up to 500 mg per day, may have more benefits for preventing and treating esophageal cancer. Vitamin C supplements are available, but it is preferable to obtain vitamin C from natural sources, such as fruits and vegetables, as they also contain other phytochemicals that can synergize with vitamin C and enhance its effects.
Some of the fruits that are rich in vitamin C are:
- Guava: One medium guava contains about 126 mg of vitamin C, which is 140% of the RDA. Guava also contains other antioxidants, such as lycopene, quercetin, and vitamin A, that can protect the esophagus from oxidative damage and inflammation.
- Custard apple: One medium custard apple contains about 90 mg of vitamin C, which is 100% of the RDA. Custard apple also contains dietary fiber, potassium, magnesium, and vitamin B6, that can support the digestive health and prevent GERD.
- Kiwi: One medium kiwi contains about 64 mg of vitamin C, which is 71% of the RDA. Kiwi also contains other phytochemicals, such as actinidin, flavonoids, and polyphenols, that can modulate the cell cycle and apoptosis of cancer cells.
Other fruits that are good sources of vitamin C include oranges, strawberries, papayas, pineapples, and mangoes. You can eat these fruits raw, or make them into juices, smoothies, salads, or desserts. However, avoid adding too much sugar, as it can negate the benefits of vitamin C and increase the risk of esophageal cancer.
Zinc: The Mineral that Boosts Immunity and Wound Healing
Zinc is a trace mineral that is involved in more than 300 enzymatic reactions in the body, such as DNA synthesis, protein metabolism, wound healing, and immune system function. Zinc is also a cofactor for many antioxidant enzymes, such as superoxide dismutase, catalase, and glutathione peroxidase, that can scavenge free radicals and reduce oxidative stress. Zinc deficiency can impair the immune system, increase the susceptibility to infections, and delay the healing of ulcers and erosions in the esophagus.
Research has shown that zinc can reduce the risk of esophageal cancer by up to 33%, by enhancing the immune response, preventing the proliferation of cancer cells, and inducing apoptosis. Zinc can also protect the esophagus from the damage caused by GERD, by increasing the production of mucus and bicarbonate, which can neutralize the acid and prevent reflux. Zinc can also improve the symptoms and outcomes of esophageal cancer patients, by increasing their appetite, weight, and quality of life.
The RDA of zinc for adults is 15 mg per day for men and 12 mg per day for women. However, some studies suggest that higher doses of zinc, up to 30 mg per day, may have more benefits for preventing and treating esophageal cancer. Zinc supplements are available, but it is preferable to obtain zinc from natural sources, such as animal and plant foods, as they also contain other nutrients that can synergize with zinc and enhance its effects.
Some of the foods that are rich in zinc are:
| Food | Zinc (mg) per 100 g | % of RDA |
|---|---|---|
| Oysters | 78.6 | 524% |
| Clams | 28.6 | 191% |
| Egg yolks | 4.9 | 33% |
| Wheat germ | 16.7 | 111% |
| Seeds (such as pumpkin, sesame, sunflower, and chia) | 7.5-10.3 | 50-69% |
Other foods that are good sources of zinc include meat, poultry, fish, dairy products, legumes, nuts, and whole grains. You can eat these foods cooked, or make them into soups, stews, casseroles, or salads. However, avoid consuming too much alcohol, as it can interfere with the absorption and metabolism of zinc and increase the risk of esophageal cancer.
Calcium-Rich Foods: The Dairy Products that Protect the Esophagus
Calcium is an essential mineral for maintaining strong bones and teeth, as well as regulating muscle and nerve functions. But did you know that calcium can also protect your esophagus from cancer? According to a meta-analysis of 15 studies, foods rich in calcium reduce esophageal cancer risk by 33%. This may be because calcium binds to bile acids and fatty acids in the stomach, preventing them from damaging the esophageal lining. Calcium deficiency, on the other hand, is linked to higher colon cancer risk.
So how much calcium do you need to prevent esophageal cancer? The recommended daily intake of calcium for adults is 1000 mg, which can be easily achieved by consuming dairy products such as cheese, milk, and yogurt. Westerners, who consume more dairy products, have an average daily calcium intake of 1200 mg, which may explain their lower incidence of esophageal cancer compared to Asians, who consume less dairy products and have an average daily calcium intake of 400 mg. However, if you are lactose intolerant or vegan, you can also get calcium from other sources such as fortified soy milk, tofu, almonds, sesame seeds, broccoli, kale, and bok choy.
Here is a table showing some examples of calcium-rich foods and their calcium content per 100 g:
| Food | Calcium (mg) |
|---|---|
| Cheese | 721 |
| Milk | 125 |
| Yogurt | 110 |
| Soy milk (fortified) | 120 |
| Tofu | 350 |
| Almonds | 264 |
| Sesame seeds | 975 |
| Broccoli | 47 |
| Kale | 150 |
| Bok choy | 105 |
As you can see, calcium is not only good for your bones, but also for your esophagus. By including more calcium-rich foods in your diet, you can lower your risk of developing esophageal cancer and enjoy a healthier life.
Green Tea: The Beverage that Reduces Inflammation and Oxidative Stress
Green tea is one of the most popular beverages in the world, especially in Asia, where it has been consumed for thousands of years for its health benefits. Green tea contains antioxidants, such as catechins, that can scavenge free radicals, reduce inflammation, and protect the cells from oxidative stress. Oxidative stress is a major cause of chronic diseases, including cancer, as it can damage the DNA and trigger mutations. Inflammation, on the other hand, can promote tumor growth and invasion by stimulating angiogenesis, immune evasion, and metastasis. Therefore, by drinking green tea, you can reduce the factors that contribute to cancer development and progression.
Several studies have shown that green tea can reduce the risk of esophageal cancer by 25%. This may be because green tea can modulate the expression of genes involved in cell cycle regulation, apoptosis, and DNA repair, as well as inhibit the activation of pro-inflammatory and pro-carcinogenic signaling pathways, such as NF-κB and COX-2. Green tea can also enhance the detoxification of carcinogens, such as nitrosamines and polycyclic aromatic hydrocarbons, by inducing the activity of phase II enzymes, such as glutathione S-transferase and quinone reductase. Furthermore, green tea can prevent the adhesion of Helicobacter pylori, a bacterium that can cause chronic gastritis and increase the risk of gastric and esophageal cancer, to the gastric mucosa.
However, not all green tea is created equal. The quality and quantity of green tea catechins depend on several factors, such as the variety, cultivation, harvesting, processing, and storage of the tea leaves. Moreover, the bioavailability and efficacy of green tea catechins can be influenced by the brewing method, temperature, duration, and frequency of consumption, as well as the presence of other food components, such as milk, sugar, and spices. Therefore, to get the most out of your green tea, you should follow these tips:
- Choose organic green tea, preferably loose leaf or whole leaf, rather than tea bags or instant tea, as they contain more catechins and less contaminants.
- Brew your green tea with fresh, filtered water, at a temperature of 80-85°C, for 2-3 minutes, to extract the optimal amount of catechins without compromising the taste.
- Drink 3-5 cups of green tea per day, preferably before or between meals, to maximize the absorption and utilization of catechins.
- Avoid adding milk, sugar, or spices to your green tea, as they can reduce the antioxidant activity and bioavailability of catechins.
One more thing to keep in mind is that drinking green tea that is too hot can increase the risk of esophageal cancer, rather than decrease it. The World Health Organization’s International Agency for Research on Cancer warns against consuming beverages at temperatures above 65°C, as they can irritate the esophageal mucosa and cause inflammation and scarring, which can predispose to cancer. Therefore, you should let your green tea cool down a bit before sipping it, or drink it with a straw to avoid direct contact with the esophagus.
Green tea is a wonderful beverage that can offer many health benefits, including reducing the risk of esophageal cancer. However, you should be mindful of how you prepare and consume it, to ensure that you get the best out of it.
Green Vegetables and Fruits: The Ultimate Fruit Reducing Cancer Risk by 66%
Green vegetables and fruits are rich in antioxidants, vitamins, minerals, and phytochemicals that can protect the esophagus from damage and inflammation. A study of over 500,000 people found that eating more green vegetables and fruits was associated with a lower risk of esophageal cancer.
Some of the beneficial green vegetables and fruits for the esophagus are:
| Food | Benefits |
|---|---|
| Raw lettuce | It retains more antioxidants and anti-cancer components than cooked lettuce. It also contains chlorophyll, which can block the carcinogenic effects of heterocyclic amines. |
| Folate-rich foods | Folate is a B vitamin that aids in DNA synthesis and repair, and mucosal regeneration. Folate deficiency can increase the risk of esophageal cancer. Some folate-rich foods are spinach, bean sprouts, and asparagus. |
| Berries | Berries are among the most powerful anti-cancer fruits, as they contain high levels of anthocyanins, flavonoids, and ellagic acid. These compounds can inhibit cancer cell growth, angiogenesis, and metastasis, and induce apoptosis. A meta-analysis of 13 studies found that eating berries reduced the risk of esophageal cancer by 66%. Some of the best berries for the esophagus are strawberries, mulberries, blackberries, and blackcurrants. |
Turmeric: The Spice that Modulates Cell Growth and Apoptosis
Turmeric is a spice that has been used for centuries in traditional medicine and cuisine. It has anti-inflammatory, antioxidant, and anti-cancer properties, mainly due to its active ingredient, curcumin. Curcumin can modulate various molecular pathways involved in cell growth, differentiation, apoptosis, and metastasis.
Several studies have shown that curcumin can enhance the effectiveness of chemotherapy and reduce the side effects of radiation therapy in esophageal and colorectal cancer patients . Curcumin can also inhibit the spread of cancer cells in lung, breast, T-cell lymphoma, liver, prostate, colorectal, and nasopharyngeal cancers.
However, curcumin has low bioavailability and stability, which limits its therapeutic potential. Therefore, it is advisable to consult a professional for the optimal dosage and formulation of curcumin, and to use it as an adjuvant therapy alongside standard treatment.
Frequently Asked Questions
What are the symptoms of esophageal cancer?
Esophageal cancer is a type of cancer that affects the esophagus, the tube that connects the mouth to the stomach. It is often diagnosed at a late stage, as the symptoms may not appear until the tumor grows large enough to cause problems. Some of the common symptoms associated with esophageal cancer are:
- Difficulty swallowing (dysphagia)
- Weight loss
- Chest pain or discomfort
- Heartburn or acid reflux
- Hoarseness or cough
- Bleeding or vomiting blood
If you experience any of these symptoms, you should see a doctor as soon as possible for diagnosis and treatment.
References
- Wang Z, Tang L, Sun G, Tang Y, Xie Y, Wang S, Hu X, Gao W, Cox SB, Wang JS. Etiological study of esophageal squamous cell carcinoma in an endemic region: a population-based case control study in Huaian, China. BMC Cancer. 2006 Dec;6:287. doi: 10.1186/1471-2407-6-287. PMID: 17156486; PMCID: PMC1764900.
- Dashwood RH, Ho E. Dietary histone deacetylase inhibitors: from cells to mice to man. Semin Cancer Biol. 2007 Oct;17(5):363-9. doi: 10.1016/j.semcancer.2007.04.001. Epub 2007 Apr 14. PMID: 17555991; PMCID: PMC2095085.
- Eichholzer M, Luthy J, Moser U, Fowler B. Folate and the risk of colorectal, breast and cervix cancer: the epidemiological evidence. Swiss Med Wkly. 2001 Oct 6;131(39-40):539-49. PMID: 11759196.
- Stoner GD, Wang LS, Casto BC. Laboratory and clinical studies of cancer chemoprevention by antioxidants in berries. Carcinogenesis. 2008 Sep;29(9):1665-74. doi: 10.1093/carcin/bgn142. Epub 2008 Jun 16. PMID: 18559576; PMCID: PMC2728696.
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