AICR的抗癌食物2-藍莓

藍 莓

AICR的抗癌食物

健康and漂亮 II 緣味萌芽taste bud

人體恰當的營養可以激發自身的自愈和修復能力

藍莓（Blueberry），含有大量的花青素，一種具有強大力量的植物化學物質，花青素賦予這些漿果於藍色。

藍莓是維生素C、維生素K、錳和膳食纖維的極好來源。藍莓是抗氧化能力最高的水果之一，主要歸功於它們的許多植物化學物質：

膳食纖維

減少細胞暴露於致癌物質，健康的腸道細菌產生保護結腸細胞的短鏈脂肪酸

增加飽腹感

具有抗癌作用的植物化學物

維生素C通過消除自由基和抑制致癌物的形成來保護細胞的DNA

花青素、兒茶素、槲皮素、山奈酚和其他類黃酮以及鞣花丹寧和鞣花酸，增加血液中的抗氧化活性，減少可導致癌症的DNA的自由基損傷，減少口腔，乳房，結腸和前列腺癌細胞的生長並刺激他們自我毀滅。

動物研究中，藍莓可減少炎性細胞因子，阻止食管癌和結腸癌前期變化，減少雌激素誘導的乳腺癌和DNA損傷。

紫檀芪和白藜蘆醇可增加肺癌，胃癌，胰腺癌和乳腺癌細胞的自我破壞，減少了結腸息肉的形成和炎症標誌物的減少。

藍莓油炸玉米餅配藍莓醬

（4份）

280g藍莓

1/2個紅蘋果，去皮，去核，切碎

1/4杯（250ml＝1杯）糖

1/2茶匙肉桂粉

4湯匙藍莓果醬

4（8英寸）全麥玉米餅

56g部分脫脂牛奶馬蘇里拉乳酪，切絲

224g部分脫脂乳義大利乳清乾酪

1個檸檬皮碎

2湯匙藍莓干

在平底鍋中放入漿果，蘋果，糖和肉桂，蓋上鍋蓋，中火加熱煮沸，煨至水果軟，約10分鐘。

在玉米餅中間塗抹藍莓醬，留下1/2英寸的邊界。

將馬蘇里拉乳酪和義大利乳清乾酪融合在一起，塗在玉米餅上。

撒上藍莓干。

將玉米餅摺疊，用中火加熱直到底部酥脆，淺褐色，約3分鐘。翻面繼續2-3分鐘。

將剩餘的藍莓醬撒在餅上。

每份： 400卡路里，9克總脂肪（5克飽和脂肪），67克碳水化合物，15克蛋白質，6克膳食纖維，420毫克鈉。

參考文獻：

U.S. Department of Agriculture, A.R.S., Oxygen Radical Absorbance Capacity (ORAC) of Selected Foods, Release 2. 2010.

Wolfe, K.L., et al., Cellular antioxidant activity of common fruits. Journal of agricultural and food chemistry, 2008. 56(18): p. 8418-26.

Borges, G., et al., Identification of flavonoid and phenolic antioxidants in black currants, blueberries, raspberries, red currants, and cranberries. Journal of agricultural and food chemistry, 2010. 58(7): p. 3901-9.

World Cancer Research Fund / American Institute for Cancer Research, Food, Nutrition, Physical Activity and the Prevention of Cancer: a Global Perspective, 2007: Washington, DC. p. 82-113.

Adams, L.S., et al., Blueberry phytochemicals inhibit growth and metastatic potential of MDA-MB-231 breast cancer cells through modulation of the phosphatidylinositol 3-kinase pathway. Cancer research, 2010. 70(9): p. 3594-605.

Faria, A., et al., Blueberry anthocyanins and pyruvic acid adducts: anticancer properties in breast cancer cell lines.Phytotherapy research : PTR, 2010. 24(12): p. 1862-9.

Seeram, N.P., et al., Blackberry, black raspberry, blueberry, cranberry, red raspberry, and strawberry extracts inhibit growth and stimulate apoptosis of human cancer cells in vitro. Journal of agricultural and food chemistry, 2006. 54(25): p. 9329-39.

Boateng, J., et al., Selected fruits reduce azoxymethane (AOM)-induced aberrant crypt foci (ACF) in Fisher 344 male rats. Food and chemical toxicology : an international journal published for the British Industrial Biological Research Association, 2007. 45(5): p. 725-32.

Simmen, F.A., et al., Lack of efficacy of blueberry in nutritional prevention of azoxymethane-initiated cancers of rat small intestine and colon. BMC gastroenterology, 2009. 9: p. 67.

Stoner, G.D., et al., Multiple berry types prevent N-nitrosomethylbenzylamine-induced esophageal cancer in rats. Pharmaceutical research, 2010. 27(6): p. 1138-45.

Wang, L.S., et al., Berry ellagitannins may not be sufficient for prevention of tumors in the rodent esophagus. Journal of agricultural and food chemistry, 2010. 58(7): p. 3992-5.

Aiyer, H.S. and R.C. Gupta, Berries and ellagic acid prevent estrogen-induced mammary tumorigenesis by modulating enzymes of estrogen metabolism. Cancer prevention research, 2010. 3(6): p. 727-37.

Aiyer, H.S., S. Kichambare, and R.C. Gupta, Prevention of oxidative DNA damage by bioactive berry components. Nutrition and cancer, 2008. 60 Suppl 1: p. 36-42.

Alosi, J.A., et al., Pterostilbene inhibits breast cancer in vitro through mitochondrial depolarization and induction of caspase-dependent apoptosis. The Journal of surgical research, 2010. 161(2): p. 195-201.

Mannal, P.W., et al., Pterostilbene inhibits pancreatic cancer in vitro. Journal of gastrointestinal surgery : official journal of the Society for Surgery of the Alimentary Tract, 2010. 14(5): p. 873-9.

Pan, M.H., et al., Pterostilbene induces apoptosis and cell cycle arrest in human gastric carcinoma cells. Journal of agricultural and food chemistry, 2007. 55(19): p. 7777-85.

Schneider, J.G., et al., Pterostilbene inhibits lung cancer through induction of apoptosis. The Journal of surgical research, 2010. 161(1): p. 18-22.

Mannal, P., D. McDonald, and D. McFadden, Pterostilbene and tamoxifen show an additive effect against breast cancer in vitro. American journal of surgery, 2010. 200(5): p. 577-80.

Paul, S., et al., Dietary intake of pterostilbene, a constituent of blueberries, inhibits the beta-catenin/p65 downstream signaling pathway and colon carcinogenesis in rats. Carcinogenesis, 2010. 31(7): p. 1272-8.

Stoner, G.D., L.S. Wang, and B.C. Casto, Laboratory and clinical studies of cancer chemoprevention by antioxidants in berries. Carcinogenesis, 2008. 29(9): p. 1665-74.

Stoner, G.D., et al., Cancer prevention with freeze-dried berries and berry components. Seminars in cancer biology, 2007. 17(5): p. 403-10.

Mazza, G., et al., Absorption of anthocyanins from blueberries and serum antioxidant status in human subjects. Journal of agricultural and food chemistry, 2002. 50(26): p. 7731-7.

Kay, C.D. and B.J. Holub, The effect of wild blueberry (Vaccinium angustifolium) consumption on postprandial serum antioxidant status in human subjects. The British journal of nutrition, 2002. 88(4): p. 389-98.

Prior, R.L., et al., Plasma antioxidant capacity changes following a meal as a measure of the ability of a food to alter in vivo antioxidant status. Journal of the American College of Nutrition, 2007. 26(2): p. 170-81.

Wilms, L.C., et al., Impact of multiple genetic polymorphisms on effects of a 4-week blueberry juice intervention on ex vivo induced lymphocytic DNA damage in human volunteers. Carcinogenesis, 2007. 28(8): p. 1800-6.

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González-Sarrías, A., et al., NF-kappaB-dependent anti-inflammatory activity of urolithins, gut microbiota ellagic acid-derived metabolites, in human colonic fibroblasts. The British journal of nutrition, 2010. 104(4): p. 503-12.

Cerdá, B., F. Tomás-Barberán, and J. Espín, Metabolism of antioxidant and chemopreventive ellagitannins from strawberries, raspberries, walnuts, and oak-aged wine in humans: identification of biomarkers and individual variability. Journal of agricultural and food chemistry, 2005. 53(2): p. 227-35.

A Cancer Protective Diet

AICR』s New American Plate method helps you put a cancer protective diet into action simply by filling your plate with at least 2/3 vegetables, whole grains, beans and other plant foods, and 1/3 or less of meats and dairy. Without calculating calories, fat grams or carbohydrates you can create balanced meals that lower your risk of cancer and other chronic diseases.

人體恰當的營養

可以激發自身的自愈和修復能力

緣味萌芽taste bud

天然食材本身的功效還原一個健康的個體

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