Watercress 'fights cancer' if you eat a bunch every day

0 Comments | Evening Standard; London (UK), Feb 15, 2007 | by REBECCA SMITH

WATERCRESS can fight cancer by preventing damage to DNA, it was claimed today.

Eating a bowl of the vegetable can significantly reduce DNA damage to blood cells, according to research published today. But doctors said a diet rich in fruit and vegetables is the best way to stay healthy and fight cancer.

The salad leaf contains ingredients that help prevent damage to cells and DNA, the research found.

Published in the American Journal of Clinical Nutrition, the research involved 30 men and 30 women, half of whom were smokers. They ate 85g of watercress a day for eight weeks - the equivalent of a small bag of prepared salad - in addition to their regular diet. The results of blood tests on the participants showed a 22.9 per cent reduction in DNA damage to white blood cells.

Damage to DNA is considered by experts to be an important trigger in the development of cancer.

The researchers, from the University of Ulster, also witnessed a 100 per cent increase in levels of the molecule lutein and a 33 per cent rise in beta-carotene, both of which have antioxidant properties which help cells defend themselves against damage.

The research, funded by British watercress suppliers, suggested that increased concentrations of carotenoids - naturally occurring food pigments that contain vitamins - could improve the antioxidant effects. The researchers concluded: "The results support the theory that consumption of watercress can be linked to a reduced risk of cancer via decreased damage to DNA and possible modulation of antioxidant status by increasing carotenoid concentrations."

The benefits of eating watercress were especially notable among smokers, according to the study, possibly because smokers had significantly lower antioxidant levels at the start of the study than non-smokers.

Professor Ian Rowland, who led the project, said he believed the findings were "highly significant", but added: "What makes this study unique is it involves people eating watercress in easily achievable amounts, to see what impact that might have on known biomarkers of cancer risk, such as DNA damage.

"Blood cell DNA damage is an indicator of whole body cancer risk, and the results support the theory that consumption of watercress is linked to an overall reduced risk of cancer at various sites in the body.

But Cancer Research UK said the study was not large enough to show a clear link to a decreased risk of cancer. Dr Anthea Martin, science information officer at the charity, said: "While the results of this study are interesting, it involved a relatively small number of people. Larger studies are needed to determine whether the effects of watercress translate into a decreased risk of developing cancer.

"We do know that a healthy, balanced diet, including plenty of vegetables and fruit and limited amounts of red and processed meat, can help reduce the risk of cancer."

Cancer Research UK is funding a study of 500,000 people across 10 countries looking at the effect of foods on cancer risk.

Other superfood claims

Blueberries (below): High in antioxidants, fibre, vitamin K and manganese, an important dietary mineral. Research indicates they may also help reduce the brain decay caused by Alzheimer's and limit stroke damage.

Spinach: High in vitamins A, C and E plus antioxidants. It is also an excellent source of folic acid.

Broccoli: High in vitamin C, fibre and a source of potentially anticancer and antimicrobial compound sulfurophane.

Oats: Oat bran is believed to lower "bad" cholesterol and is high in both protein and fibre.

Tea: Green tea may protect the body against a range of cancers, including lung, breast and prostate.

Oily fish: Wild fish, such as mackerel, contain high levels of vitamin D and omega-3 fatty acids, which aid brain development and could help combat depression.

Pomegranates (right): One fruit contains 40 per cent of an adult's daily vitamin C requirement as well as folic acid and antioxidants, which could reduce the risk of developing cancer.