HEALTH AND WELLNESS: Cancer Fighting Vitamins and Minerals

Vitamins and minerals like Vitamin D, C, E, Selenium, and Zinc, along with phytonutrients (like those in garlic, ginger, green tea, broccoli, and berries) support cancer prevention through antioxidant, anti-inflammatory, and cell-regulating actions, but a balanced diet rich in fruits, vegetables, and whole grains is best. High-dose supplements can sometimes interfere with cancer treatment, so always consult your doctor before taking them. 

Key Vitamins & Minerals & Their Roles

  • Vitamin D: Regulates cell growth, promotes cell death (apoptosis), and has anti-inflammatory properties, potentially reducing risk of several cancers, including breast and colorectal. Vitamin D is vital for immune function and cell regulation and can be obtained from sunlight exposure, fatty fish, and fortified foods.

  • Vitamin C: A powerful antioxidant that neutralizes free radicals, supports immune function, and aids in collagen production for healing. Vitamin C is a powerful antioxidant that can help protect cells from DNA damage. It is abundant in citrus fruits, strawberries, broccoli, and peppers.

  • Vitamin E: Protects cells from oxidative damage and may inhibit cancer progression pathways. Vitamin E acts as a strong antioxidant, and certain forms like tocotrienols have shown promise in lab studies for inhibiting cancer cell growth. Good sources include nuts, seeds, and vegetable oils.

  • Selenium: An antioxidant mineral that helps protect against certain cancers, like prostate cancer, and supports DNA repair. This mineral helps remove free radicals and supports immune function. It is found in fish, meat, grains, and Brazil nuts.

  • Zinc: Supports immune function and helps protect against oxidative stress, important for DNA repair. Zinc Plays a crucial role in DNA repair and immune function. Sources include fish, meat, and grains.

  • Folic Acid (B9): Essential for cell growth, but high doses might increase prostate cancer risk in men; best from food sources like leafy greens. Vitamin B9/Folate is essential for DNA synthesis and repair. Adequate dietary intake is associated with a reduced risk of certain cancers, but excessive folic acid supplementation can be harmful in some cases.

Food Sources for Protection

  • Cruciferous Veggies: Broccoli, cauliflower, sprouts (rich in sulforaphane).

  • Fruits: Berries, citrus (high in antioxidants like carotenoids, flavonoids).

  • Garlic & Ginger: Contain compounds with anti-cancer properties.

  • Fatty Fish & Walnuts: Good sources of Omega-3s, which have anti-inflammatory effects.

  • Green Tea: Contains beneficial phytochemicals. 

Important Considerations

  • Diet First: Whole foods provide a complex mix of nutrients that supplements can't fully replicate.

  • Supplements with Caution: High doses of antioxidants (like beta-carotene in smokers) or certain vitamins can be harmful or interfere with chemotherapy/radiation.

  • Toxicity: Fat-soluble vitamins (A, D, E, and K) can accumulate in the body and become toxic at high doses.

  • Consult Your Doctor: Always talk to your healthcare team before starting any new supplement, especially during cancer treatment, to ensure it's safe and appropriate for you. 

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Mary Grenchus