Food’s Influence on Your Health:
Nearly half of all cardiovascular disease and hypertension cases can be attributed to diet
An estimated 300,000 to 800,000 preventable deaths per year in the United States are nutrition related. This number includes deaths from atherosclerotic diseases, diabetes, and some cancers
Fruits, vegetables, and other natural foods are loaded with phytonutrients
What are Phytonutrients?
- Phytonutrients are non-vitamin, non-mineral compounds found in foods that have significant benefits for human health. Benefits include:
- Improved cell-cell communication in our bodies
- Prevention of genetic mutations in cells
- Prevention of cancer cell proliferation
3 Types of Phytonutrients:
- Polyphenols: are antioxidants, have anti-inflammatory properties, and are anti-allergenic.
- Carotenoids: are the pigments that give yellow and red vegetables their color. This class of phytonutrients includes beta-carotene, lutein, and lycopene, which are all antioxidants and protect us from cancer and signs of aging.
- Phytoestrogens: are natural chemicals that are found in soy foods, whole wheat, seeds, grains, and some vegetables and fruits. Phytoestrogens may serve as a protective factor against breast and prostate cancers.
Micronutrients in Fruits/Vegetables are Age-Defying
- Micronutrients are very powerful antioxidants, which keep your body healthy and prevent oxidation.
- Our bodies need oxygen to conduct many metabolic processes. As a result of these metabolic activities, oxygen is consumed and transformed into unstable free radicals – oxygen atoms with a missing electron.
- The oxygen free radicals want to find a molecule to replace its missing electron, and so the free radicals seek out molecules from any cells they can attack, causing damage to the cell.
- This includes DNA, proteins, and enzymes.
- Antioxidants fight free radicals in your body and neutralize them by giving them an extra electron
- Battling free radicals may lead to improved long-term health
- low-fat protein
- Beans contain the amino acid Lysine, which is deficient in many forms of plant proteins.
- Usually, as you increase protein intake, you increase bone calcium loss
- Eating animal protein leads to increased acidity in the body, contributing to increased calcium loss from the body
- Eating plant protein leads to reduced loss of bone calcium compared to when you eat animal protein
- Fiber, folate, potassium, magnesium, iron, and B Vitamins
Nutritional Benefits of Beans
Lower cholesterol levels:
Frequent consumption of beans is associated with lower cholesterol levels. Cholesterol is found only in animal foods, so if you substitute animal protein with plant protein, and if you limit your intake of saturated fat and partially hydrogenated oils, you will be on track to lowering your cholesterol
Combat cardiovascular disease:
Beans are just as effective at keeping low blood cholesterol levels are oat bran is. Combine the two with a regular exercise regimen, and you have a great remedy for reducing your cardiovascular risk.
Beans have a low Glycemic Index (GI), meaning that when you eat beans, they are slowly absorbed through the blood stream. Consequently, you feel satiated after eating, and this prevents overeating.
Reduce blood sugar:
Beans are high in fiber and have a low GI, so they help maintain a steady blood sugar level and provide slow-burning energy for your body.
Reduce cancer risk:
Beans contain phytoestrogens called lignins that have estrogen-like properties that help reduce estrogen levels and reduce the risk of cancers (mainly breast cancer and prostate cancer) that are related to estrogen levels.
How Do I Incorporate Beans Into My Diet?
- Make hummus – puree garbanzo beans with garlic, olive oil, and tahini sauce
- Bean salads – mix different cooked beans together with some olive oil and herbs
- Beans and pasta
- Boil them and add spices
- Low Calories
- Fiber, Folate, Potassium, Magnesium, Manganese, Iron,
- Riboflavin, Niacin
Nutritional Benefits of Blueberries:
Blueberries contain more antioxidants than do any other fruit/vegetable. One serving of blueberries (1/2 cup) contains as many antioxidants as do five servings of carrots, apples, broccoli, and squash. Antioxidants are important because they can reduce your risk of cancer, cardiovascular disease, and diabetes.
This is an antioxidant in the flavonoid family that gives blueberries their strong blue color and their powerful antioxidant properties. Anthocyanin helps to neutralize cellular free-radical damage.
Reduce Effects of Age-Related Conditions:
Animal studies have shown that blueberries help to reduce effects of Alzheimer’s disease and dementia.
This is another antioxidant in the flavonoid family that has anti-inflammatory properties.
The nutrients in blueberries have an affinity for the areas in the brain that control movement. Studies assessing motor skills showed that people who ate 1 cup of blueberries daily performed 5-6% better on motor skills tests, compared with the control group.
Blueberries are rich in pectin, a soluble fiber that works to relieve diarrhea and constipation. The tannins in blueberries reduce inflammation in the digestive system. Blueberries also reduce the ability of the E.coli bacterium to adhere to the mucosal linings of the bladder and urethra. This reduces the risk of urinary tract infections.
How Do I Incorporate Blueberries Into My Diet?
- dried fruit
- sprinkle some in yogurt, cereal, or oatmeal
- make a blueberry smoothie
- muffins, cakes, and pancakes
- low calories
- iron, folate, fiber, calcium
- Vitamin C, Vitamin K, beta-carotene
- Indoles, sulforaphane
- These are phytochemicals that combat cancer by blocking estrogen receptors on breast cancer cells, preventing the growth of estrogen-sensitive breast cancer cells.
- Indole-3-carbinol (I3C) is a powerful indole that is a strong breast cancer preventive agent
Nutritional Benefits of Broccoli
Prevention of Birth Defects:
Broccoli is loaded with folate and Vitamin B, which helps prevent birth defects, such as spina bifida.
Cardiovascular Disease Prevention:
The folate in broccoli helps remove homocysteine from the circulatory system. This is important because high levels of homocysteine are linked with cardiovascular disease. Broccoli is also one of the few vegetables that have a high level of coenzyme Q10, which is a fat-soluble antioxidant linked to energy production in the body. In patients with cardiovascular disease, coenzyme Q10 serves a cardio-protective function.
Researchers at Johns Hopkins University discovered a compound in broccoli that prevented tumor development by 60% and reduced the size of developed tumors by 75%. Another study showed that eating two servings of cruciferous vegetables (mainly cabbage, broccoli, and Brussels sprouts) a day results in as much as a 50% reduction in the risk for certain types of cancers. Furthermore, ½ cup of broccoli daily protects from numerous cancers, including colon, lung, stomach, and rectal cancers.
Broccoli, along with other cruciferous vegetables, help build your bones because it is loaded with calcium and Vitamin C, which increases calcium absorption to your bones.
How Do I Incorporate Broccoli Into My Diet?
- Steam or microwave it
- Stir-fry with other vegetables, garlic, chopped toasted walnuts or pine nuts
- Toss some in a salad with light vinaigrette dressing
- Puree with sautéed onion and mix with low-fat milk/soymilk for a quick soup
- Cut and toss with olive oil and salt. Roast for 20-30 minutes at 425°F
- Dip raw broccoli florets in hummus for a fresh and healthy snack
- low calories, high protein
- high fiber, magnesium, potassium, zinc, copper, manganese, selenium, thiamine
Nutritional Benefits of Oats:
Lowers Cholesterol Levels:
Oats contain beta glucan, a soluble fiber that is responsible for lowered cholesterol levels. Since oats are low on the GI, they help maintain a steady blood glucose level; this is especially important for diabetics.
Improved Cardiovascular Health:
Consumption of whole grains is associated with lowered overall mortality rates, lowered cholesterol levels, and stabilized blood sugar levels. Additionally, whole grain consumption is linked to a reduction in stroke risk.
The germ and bran of oats have lots of phytonutrients, including ferulic acid and caffeic acid. Ferulic acid may be beneficial in preventing colon cancer; additionally, it has been found to be a strong antioxidant to protect against oxidative damage to the cell. Lastly, it inhibits the formation of cancer-promoting compounds in the body.
Flaxseeds are the best plant source of omega-3 fatty acids, as well as fiber, protein, iron, and magnesium. Flaxseeds also contain lignins, which help to protect against breast cancer. Flaxseeds are usually found in stores as ground (flaxseed meal) or in whole seed form. They must be ground before eating because the nutrients are more easily absorbed when ground.
This is the embryo of the wheat berry, and it is loaded with nutrition, and it is a good source of omega-3 fatty acids.
This relates to the Glycemic Index (GI), a ranking scale of carbohydrates and how quickly they are absorbed into the body. The lower the GI, the slower the absorption into the bloodstream is. As a result, you feel satiated (full) when you eat low-GI foods, and this prevents overeating and helps to maintain your ideal weight. Whole grains decrease the risk of coronary heart disease, stroke, diabetes, hypertension, obesity, and some cancers.
There are 3 parts to a whole grain:
- Bran: This the outer layer of the grain, and it contains B vitamins, protein, and phytochemicals.
- Endosperm: The middle layer, containing carbohydrates, proteins, and small amount of Vitamin B
- Germ: This is the inner-most layer of the grain, containing B Vitamins, Vitamin E, and phytochemicals
How Do I Incorporate Whole Grains Into My Diet?
- Eat whole grain bread, tortillas, crackers, cereals
- Eat brown rice instead of white rice
- Toss some oats in stuffing, meats, and meat loaf
- Add oats to homemade muffins, cakes, pancakes, yogurt
- Vitamin C
- Fiber, folate, potassium
- Limonene, polyphenols, pectin
Nutritional Benefits of Oranges:
These are a class of polyphenols found in fruits’ tissue, juice, pulp, and skin and contain the health-promoting power of citrus foods. Citrus flavonoids (especially hesperidin in oranges) are antioxidant and antimutagenic, meaning that they prevent mutations in cells.
Improved Cardiovascular Health:
Hesperidin is a flavonoid that enhances Vitamin C’s effect of neutralizing free radicals in the body. In fact, orange pulp contains ten times the amount of Vitamin C that is found in the juice. Oranges also contain folate, which is one of the B Vitamins. Dietary folate is also important in maintaining normal DNA in the cell and preventing colon and cervical cancers. Folate is important in maintaining low levels of homocysteine in the blood, and this is important because high homocysteine levels increase the risk of cardiovascular disease. The risk of heart attack and stroke is inversely related to the amount of folate consumed.
Reduced Cancer Risk:
Limonene is a phytonutrient found in the oil of the peel of citrus foods, and this stimulates antioxidant detoxification, meaning limonene stops cancer even before it develops. Additionally, limonene reduces protein activity that may trigger abnormal cell growth. Citrus also contains Vitamin C, and this protects against nitrosamines, which may trigger cancers of the colon, mouth, and stomach
Stabilized Blood Sugar Levels:
Citrus contains pectin, which slows the absorption of glucose, helping to maintain steady glucose and insulin levels. This is important for diabetic individuals, because regular citrus consumption helps stabilize blood sugar levels.
How Do I Incorporate Oranges Into My Diet?
- Eat oranges, tangerines, or clementines
- Add mandarin orange to salads
- Use orange or lemon zest in cakes, muffins
- Use citrus zest in tea and other drinks
- Because Vitamin C is rapidly excreted from the body, regular consumption of citrus is essential.
- Low calories, high fiber
- alpha- and beta-carotene
- Vitamins C and E
- Potassium, magnesium, and pantothenic acid
Prevent Progression of Atherosclerosis:
Alpha- and Beta-carotene are major fighters against chronic disease because they have strong antioxidant and anti-inflammatory properties. Beta-carotene prevents oxidation of cholesterol, and this is important because it is oxidized cholesterol that builds up in blood vessels and contributes to the risk of heart attacks. Beta-carotene consumption may also reduce colon cancer risk because it protects cells of the colon from cancer-causing chemicals.
Protection From Cardiovascular Disease:
The cumulative effects of carotenoids, potassium, magnesium, and folate offer protection against cardiovascular disease and decrease the risk of cardiovascular events.
Slowed Biological Aging:
Alpha-carotene consumption is inversely related to biological aging. Alpha-carotene also protects against cataracts and various cancers.
How Do I Incorporate Pumpkin Into My Diet?
- Pumpkin is usually only available fresh in the fall and early winter.
- There are many winter squashes that are available in the market for most of the year that come close to pumpkin in terms of nutrition.
- Look for squash with its stem still on. Without the stem, bacteria can enter it.
- A deep and rich color indicates a ripe squash
- Pumpkin seeds are an excellent source of plant-based omega-6 and omega-3 fats
- Roast pumpkin seeds on a cookie sheet for 15-20 minutes at 350°F.
- Omega-3 fatty acids
- B Vitamins and Vitamin D
- Selenium, Potassium, and Protein
Nutritional Benefits of Wild Salmon
Excellent Source of Omega-3 Fatty Acids:
There are four types of dietary fats: saturated, trans, monounsaturated, and polyunsaturated.
- Saturated fats increase your risk of diabetes, stroke, cardiovascular disease, and obesity.
- Trans fats may even be worse than saturated fats and are usually found on food labels as partially hydrogenated vegetable oil.
- Wild Salmon contains “good” fats, which are monounsaturated and polyunsaturated fats. Omega-3 and omega-6 are essential polyunsaturated fatty acids, and since our bodies do not make these, we must obtain them through out diets. Omega-6 fatty acids are very abundant in the Western diet in the form of corn, safflower, and sunflower oils. Omega-3 fatty acids come from plants and marine life. Salmon is an excellent source of marine-derived omega-3.
Omega-3 Fatty Acids:
- Reduce coronary artery disease risk by increasing HDL (“good”) cholesterol levels, reducing your blood pressure, and stabilizing your heart beat
- Prevent cancer – research suggests that omega-3 may prevent breast and colon cancers
- Mitigate autoimmune diseases such as lupus, and rheumatoid arthritis because omega-3’s anti-inflammatory capabilities help reduce symptoms of autoimmune diseases and prolong the lives of individuals who have them
- Plant-derived omega-3 fatty acids
- Vitamin E
- Potassium, magnesium, selenium
Nutritional Benefits of Soy
Soy is loaded with protein – a half-cup of tofu has 18 to 20 grams of protein, 258mg calcium, and 13mg of iron. Furthermore, soy has a good balance of various fats and does not contain any cholesterol, making it ideal an ideal source of protein and fiber. Additionally, soy provides the highest-quality protein of any plant food, provides all nine essential amino acids, and is a great source of omega-3 fatty acids. In comparison with other plant-based sources of protein, tofu is low in calories and high in protein.
Soy contains isoflavones, two of which are genistein and daidzein, which act as antioxidants and weak estrogens in the body that compete with natural estrogens to prevent hormone-dependent cancers such as breast cancer and prostate cancers.
These bind with carcinogens in the colon and facilitate their swift exit from the body, reducing negative effects
These block the activity of cancer-causing enzymes called proteases. This reduces the risk of cancers.
Soy provides oil that is cholesterol free and offers a good ratio of fatty acids, including omega-3 fatty acids.
How Do I Incorporate Soy Into My Diet?
- Mix tofu with vegetables and stir-fry
- Use tofu as a substitute for meat products when cooking
- Eat soybeans or toss them in a salad
- Ferment soy beans to make tempeh, miso or soy sauce
- Drink soymilk
- Eat edamame (green soybeans still in their pods)
- Soy protein powder
- Soy flour
- Low calories
- Plant-derived omega-3 fatty acids
- Vitamins C and E,
- B Vitamins
- Polyphenols, Minereals, alpha lipoic acid
Nutritional Benefits of Spinach:
Lowered homocysteine levels:
Betaine is a derivative of choline, which is an essential fat. Betaine lowers homocysteine levels in the blood, and this is important because high levels of homocysteine increase cardiovascular risk.
Protection From Age-related Macular Degeneration (AMD)
Spinach helps elevate macular pigment levels, and this lowers the risk of AMD. Free-radical damage from long-term exposure to light and UV radiation may play a role in causing macular degeneration. Lutein and zeaxanthin are two powerful carotenoids that can reduce AMD risk. Lutein and zeaxanthin also prevent other eye problems, such as cataract problems. Orange bell peppers are also very rich in lutein and zeaxanthin.
Spinach is a rich source of Vitamin K, which is needed for production of six of the proteins needed for proper blood coagulation. Additionally, just one cup of spinach daily helps to reduce the risk of hip fracture in women.
Combat Cardiovascular Disease
The carotenoids in spinach protect the artery walls from damage. Spinach contains Vitamin C and beta-carotene, and these two nutrients work to prevent oxidized cholesterol from accumulating in the walls of your blood vessels. Spinach also has a lot of folate, which helps repair damaged DNA in cells, thereby aiding in cancer prevention.
Various flavonoid compounds in spinach work together to prevent cancer development. Glutathione and alpha lipoic acid are both found in spinach, and glutathione protects our DNA by repairing damaged DNA and promoting healthy cell replication. Alpha lipoic acid boosts glutathione levels and stabilizes blood sugar levels.
Improved Immune System:
Lutein is another antioxidant in spinach and enhances the immune system, warding off many cancers. Usually, the darker the greens, the more bioactive phytonutrients they contain and the more powerful they are against cancer and other diseases.
How Do I Incorporate Spinach Into My Diet?
- Put spinach leaves in salads
- Layer spinach and other green vegetables in lasagna
- Toss some spinach in pasta, soup, omelet
- Shed greens onto tacos and burritos
- No calories
- Flavonoids, fluoride
Nutritional Benefits of Tea
Caffeine from tea has anti-mutagenic properties, which may offer protection against cancer. Caffeine may also offer protection against the development of Parkinson’s disease. Other evidence suggests that tea consumption decreases the risk of bladder, breast, colorectal, esophageal, lung, prostate, and stomach cancers. Researchers demonstrated that catechins in tea prevent cell mutations and deactivate carcinogens. They also inhibit the growth of blood vessels that tumors need to grow. Although one cup of tea may offer health benefits, it may take up to four cups a day to achieve a significant decrease in cancer risk.
A study from Harvard showed a 44% reduced risk of heart attack and a 40% decrease in death from coronary artery disease in people who drank at least one cup of tea daily. Other evidence shows that tea consumption is associated with a decreased risk of heart disease and stroke. Tea consumption is inversely related to homocysteine levels, which is important because high homocysteine levels are correlated with increased cardiovascular risk. Tea also maintains plaque-free blood vessels, which reduces coronary artery disease.
Tea consumption reduces the risk of developing cavities and gum disease; one study found that tea consumption may reduce cavity formation by up to 75% because the fluoride content of tea inhibits cavity formation. Additionally, tea inhibits bacteria from sticking to tooth surfaces, and this inhibits the rate of acid production of oral bacteria.
Improved Bone-Mineral Density:
Studies focusing on hip fracture risk discovered that tea consumption for 10+ years has benefits to bone-mineral density. This may be due to the flavonoids in tea, which have phytoestrogen activity that benefits bone health.
How Do I Incorporate Tea Into My Diet?
- Brewed tea yields more health benefits than does instant tea. Brew for at least 3 minutes
- Because flavonoids degrade with time, drink freshly brewed tea that is hot
- Squeeze the brewed tea bag to double the polyphenol content
- Add a wedge of lemon or lime with the rind for polyphenol boost
- Avoid drinking extremely hot tea
- Low calories
- Alpha- and beta-carotene, lutein/zeaxanthin, biotin, fiber
- B vitamins, Vitamin C, potassium, chromium
- Phytuene and phytofluene possess antioxidant and anti-carcinogenic capabilities
Nutritional Benefits of Tomatoes:
Very Powerful Antioxidants:
Lycopene is a pigment that contributes to the red color of tomatoes and is a very strong antioxidant that is very efficient at quenching free radicals. Lycopene is also involved in the antioxidant defense network and helps raise the SPF of the skin, thereby protecting your skin from the sun’s damaging rays. Lycopene absorption depends on the presence of a bit of dietary fat, so tomatoes are often served with olive oil or cheese.
Tomatoes have been shown to protect against cancer, specifically prostate cancer. Lycopene blocks the destructive effects of free radicals in the body and interferes with the growth factors that stimulate cancer cells to grow and proliferate.
One study found that tomato sauce consumption is the most reliable indicator of reduced risk for prostate cancer. This suggests that tomato sauce and paste may be more effective than raw tomatoes at reducing cancer risk; processed tomato products and cooked tomatoes contain 2-8 times the available lycopene of raw tomatoes. Processing tomatoes does reduce the Vitamin C levels, but it elevates total antioxidant activity, providing enhanced benefits.
Lycopene and other vitamins such as Vitamin C and beta-carotene, work to neutralize free radicals in the body that damage cells. This reduces the progression of atherosclerosis because it reduces the potential for inflammation. Tomatoes have high levels of potassium, niacin, vitamin B6, and folate, all of which are very heart-healthy nutrients. Potassium-rich foods help to achieve optimal blood pressure, and niacin lowers elevated blood cholesterol levels. The combination of folate and Vitamin B6 reduce homocysteine levels in the blood; this is important because high homocysteine levels increase cardiovascular disease risk.
How Do I Incorporate Tomatoes Into My Diet?
- Sauté tomatoes in olive oil and herbs and toss over pasta or serve as a side dish
- Add sun-dried tomatoes to sandwiches and salads
- Make homemade pizza with extra tomato sauce
- Add diced tomatoes to soups and stews
TURKEY (SKINLESS BREAST)
- Low-fat protein
- Niacin, Vitamin B6, Vitamin B12
- Iron, Selenium, Zinc
Nutritional Benefits of Turkey
Turkey breast is very low in saturated fat, so it closely approximates the lean sources of animal protein during Paleolithic times. The problem with commonly available meats, specifically red meat, in the United States is that they are very high in saturated fat and omega-6 fatty acids, which is not the type of fat we do need. Free-range and free-roam cattle are a better alternative to meat raised in feedlots because free-roaming cattle consume more omega-3 fats. Grass-fed meats contain omega-3 fats and Vitamin E.
Turkey is a good source of niacin, Vitamin B6, and Vitamin B12. These vitamins are important for energy production because niacin is associated with lowered risk of heart attack and heart attack-associated mortality. Vitamins B6 and B12 help to keep homocysteine levels low, which is important because high homocysteine levels are associated with cardiovascular risk.
Turkey is rich in zinc, and the zinc found in turkey is more bio-available than zinc found in non-meat sources. Zinc promotes wound healing and normal cell division. Turkey also has a lot of selenium, which is involved in a myriad of body functions, including thyroid hormone metabolism, antioxidant defense systems, and immune function. Evidence suggests that an inverse relationship exists between selenium intake and cancer risk.
How Do I Incorporate Turkey Into My Diet?
- Make a turkey dinner with a roasted whole fresh turkey breast
- Make a turkey sandwich for lunch on toasted whole grain bread
- Turkey tacos or burritos
- Turkey soup
- Turkey slices and BBQ sauce
- Plant-derived omega-3 fatty acids
- Vitamin E, Vitamin B6
- Magnesium, Potassium
- Polyphenols, plant sterols, protein, arginine
Nutritional Benefits of Walnuts:
Low Glycemic Index (GI)
Nuts have a low GI, so when you eat them, you feel satiated (full). This prevents overeating and helps you maintain a healthy weight. People who eat nuts in a balanced diet tend to be thinner than those who do not.
Nut consumption is associated with a decreased risk of coronary artery disease. People who eat nuts five or more times a week had a 15-51% reduction in coronary heart disease risk, according to recent studies. This is mainly attributable to omega-3 fatty acids found in nuts; omega-3 fats thin the blood and help blood to freely flow throughout the body, preventing clot formation and preventing blood cells from sticking to vessel walls. Omega-3 fats also reduce hypertension, decrease cardiovascular disease risk and macular degeneration as well.
Blood Vessel Flexibility:
Arginine is an essential amino acid that is found in walnuts, and this helps keep the interior of blood vessels smooth and flexible to increase blood flow. This reduces blood pressure to relieve hypertension.
Decreased Diabetes Risk:
Harvard researchers studied 83,000 women and found that those who ate a handful of nuts or two tablespoons of peanut butter at least five times a week were more than 20% less likely to develop type II diabetes. The fiber and magnesium found in nuts maintain balanced insulin and glucose levels.
Fiber and Vitamin E:
Nuts are a rich source of dietary fiber and Vitamin E, which have strong anti-inflammatory properties, contributing to heart health
How Do I Incorporate Nuts Into My Diet?
- Add nuts to yogurt, ice cream, or frozen yogurt
- Add chopped nuts or pine nuts to salads
- Use finely chopped nuts to coat fish or poultry cutlets
- Sauté chopped nuts in olive oil along with bread crumbs and chopped garlic and toss with freshly cooked pasta
- Live active culture
- Protein, calcium, potassium, magnesium, zinc
- Vitamin B2, Vitamin B12
Nutritional Benefits of Yogurt:
Prebiotics and Probiotics:
Prebiotics are non-digestible food ingredients that affect the gut by stimulating the growth or activity of beneficial bacteria in the colon. Probiotics are live microorganisms that can benefit your health when taken in small amounts.
A healthy digestive system is essential to good health, and probiotics help to preserve intestinal health. Probiotics absorb mutagens that cause cancer, and evidence suggests that they are effective in fighting colon and breast cancer. They stimulate the immune system by promoting immunoglobulin production and lower cancer risk by decreasing inflammation and preventing growth of cancer-causing intestinal microflora. Probiotics regulate the body’s inflammatory response, which relieves symptoms of inflammatory bowel disease (IBD).