Phytochemical against Cancer: Garlic - Bad for Vampires But Good for You

As this blog looks at the effects of nutrition on gene expression, I have been taught the effects of phytochemicals, which come from plants that we consume. A plant-based diet is important for maintaining health (Heber 165). Substances in fruits and vegetables alone and in combination with one another, have been shown to have specific anticancer effects. In these posts, I will be looking at specific phytochemicals, incorporating them into my diet and lifestyle.

Background on Cancer (Heber 167-168)

Cancer cells are characterized by a failure of normal cell cycle kinetic control mechanisms. Cancer cells grow when they should be quiescent or fail to die normally. Cancer is a disease resulting from genetic changes and ~100 genes have been identified that code for oncogenes or tumor suppressor genes. 

Oncogenes are normal genes that form either growth factors (e.g. insulin-like growth factors) or growth factor receptors. These genes normally turn on and off as part of the complex set of events underlying normal cell function. However, in cancer cells mutations in the regulatory regions of these genes lead to amplified expression of multiple copies so that stimulation in unrelenting and the cell grow in unregulated fashion. Alternatively, a tumor suppressor gene is a gene for a protein turns off cell growth and leads to apoptosis due to binding of the protein to elements in the nucleus. Mutations in a tumor suppressor gene product prevent its entry into the nucleus, so cell death is not triggered. Other mutations of oncogenes and tumor suppressor genes lead to unregulated cell growth.

Among the alterations seen in cancer cells include abnormal nuclear morphology due to chromosomal abnormalities or defects in some of the structural elements involved in cell division. Often, the nuclei of cancer cells are active appearing as well as being abnormally shaped.

In order for a tumor to grow beyond 200 microns, it must grow its own blood supply. This is carried out through a process called angiogenesis, which results from the secretion by endothelial cells of VEGF (vascular endothelial growth factor) and new blood vessels can be stained with an antibody to Factor VIII, one of the blood-clotting enzymes. Metastasis also requires the penetration of the matrix around tumor cells cells made possible by the action of enzymes using co-factor such as zinc. These enzymes are called matrix metalloproteinases. The activity of these enzymes can be measured by their ability to digest a standard protein gel.

Phyochemicals have mechanisms that inhibit cancer; listed below are some examples:

• Chemically neutralizing or quenching oxygen radicals
• Blocking DNA damage from the inflammatory cytokine proteins
• Blocking DNA damage from activated carcinogens
• Stimulating breakdown of activated carcinogens
• Stimulation of DNA repair and splicing mechanisms
• Inhibiting gene mutation and multiplication
• Inhibiting precancer cell and cancer cell DNA damage
• Inhibiting growth of precancer and early cancer cells
• Inhibiting new tumor blood vessel formation (angiogenesis) and the process of tumor spread (metastasis)

There is a lot more information about the function of phytochemicals.

Garlic (Heber 172)

What's in Garlic?

Garlic contains allyl sufides which, in their volatile state, are quite odoriferous. Garlic remains odorless until the cells are crushed, which activates an enzyme inside garlic. Cooking or roasting garlic before crushing it will inactivate this enzyme so that the allyl sulfides will not be formed with crushing. So, if you are using garlic in a cooked recipe, crush it first and then heat it. These smelly sulfur compounds inhibit cell proliferation of cancer cells, modulate cell cycle activity, and interfere with hormone action in cancer cells.

Furthermore, garlic is enriched with selenium by adding selenium to the soil. The water extract of garlic, which contains methyselenol and other organic sulfides that are not odiferous and are also active in cells. Selenium in the organic form form garlic or from yeast is more effective than inorganic selenide salts. It is important to note that the doses of selenium at which cancer preventive effects have been observed for breast and prostate cancer are above the levels needed to restore normal selenium levels in blood and tissues or to restore the activity of enzymes where selenium is a co-factor such as glutathione peroxidase. As a result, there is a theory for why these higher doses are needed in which tumor tissues require higher doses to reach tissue levels that can inhibit the cancer process including angiogenesis. More studies are necessary.

Biohacking Garlic - Making the Best from It

As stated previously, it is best to crush garlic before cooking or roasting it. Why? Garlic adds flavor and health benefits. As mentioned in this Bodybuilding article, many people shoot themselves in the foot by preparing it the wrong way.

Garlic contains a protein element called alliin and a heat-sensitive enzyme called alliinase. Only when you slice or puncture garlic's thin membrane do alliin and alliinase synthesize into the antimicrobial and cancer-fighting compound allicin, which may have the ability to fight cancer and heart-related conditions. 

The mistake made when cooking with garlic derives from the concept that applying heat immediately after cutting garlic destroys the alliinase. As a result, the health benefits are no longer retained. 

In this article, the author Stephanie Lee mentions that, "[t]he good news is that you can still cook garlic and reap its rewards—and tastiness—simply by letting the cut-up garlic rest a bit. That's it. Once you chop the garlic, keep it away from heat and let it sit for 8-10 minutes before you cook with it. This brief waiting period allows the allicin to fully come together. It'll stay intact even through later cooking."

Moral of the story: Let your garlic rest after chopping and dicing before cooking (8-10 minutes), keeping it away from any heat.

How I Cooked with Garlic:
I have actually been cooking with garlic for a long time. However, I have cooked it more for the aroma and taste rather than the health benefits. Also, I usually mince the garlic and immediately add it to the frying pan with the olive oil. As a result, I haven't been getting the optimal level of the health benefits listed above. Now, I usually just chop the garlic along with the vegetables as shown:

Once the garlic rested for ~10 minutes, I cooked the garlic with a heated pot with olive oil. Needless to say, the aroma was captivating. I love the smell of cooking garlic, as it puts the kitchen in the right mood. I cooked the garlic until a golden brown. Then, I added chicken, vegetables (red peppers, red onions, sweet potato, kale, and spinach), and brown rice; I also seasoned everything with salt and tumeric. 

Unfortunately, I forgot to take a picture of the final product before I finished cooking everything...I guess I was too hungry and excited (it was so good!). Anyhow, garlic definitely added the necessary kick along with the health benefits. This time, I made sure to optimize my use of garlic. They also are relatively cheap, as I got 5 garlic bulbs for a $1.00 at Sprouts, so I definitely recommend it in your daily cooking. If you are using a lot of garlic, make sure to chew some mint gum afterward - not only for the vampires' sake but also for those around you.

Information about cancer and garlic was taken from Dr. Heber's course reader, Winter 2014 (pages have been cited) as well as the bodybuilding.com (article cited). All photos were taken by me.