Grapefruit
Vitamin C — an antioxidant found in many fruits and vegetables such as grapefruit,
oranges, bell peppers, and broccoli — helps to prevent the formation of
cancer-causing nitrogen compounds. Diets high in vitamin C have been
linked to a reduced risk of cancers of the stomach, colon, esophagus,
bladder, breast, and cervix. These results are specific to vitamin
C-rich foods, rather than supplements, which seem less reliable. So be
sure to pile fruits and veggies on your plate – they're excellent for
your body in so many ways!
Peanuts and peanut butter
Some research shows that eating a
vitamin E–rich diet reduces the risk of stomach, colon, lung, liver, and
other cancers, but, as with other antioxidants, vitamin E supplements
have largely struck out. I recommend adding vitamin E–rich foods like peanuts, peanut butter, almonds, almond butter, and sunflower seeds
to your diet; they'll help keep your cells' defenses strong. Spread a
tablespoon of peanut butter or almond butter on a slice of whole grain toast for a filling snack packed with cancer-fighting vitamin E.
Berries
Of all the fruits and vegetables studied, berries rank among the most likely to reduce cancer risk. Every year, we learn more and more about the benefits
of these nutrition powerhouse fruits. Raspberries, blueberries, and
cranberries in particular have shown very promising potential to help
prevent cancer. An antioxidant called pterostilbene, found in high
quantities in blueberries, has cancer-fighting properties and
cranberries contain a whole drugstore's worth of cancer-fighting natural
chemicals. Laboratory animals fed black raspberries had a 60 percent
reduction in tumors of the esophagus and an 80 percent reduction in
colon tumors. Next time you want a sweet treat, skip the cookies and feast on juicy, delicious berries that can boost your health.
Sweet potatoes
Beta-carotene is a powerful antioxidant.
Studies have shown that people who eat a diet high in beta-carotene —
found primarily in orange vegetables and leafy greens
— have a reduced risk of cancer, particularly of the lung, colon, and
stomach. Among pre-menopausal women, one study found that eating a lot of
vegetables that include beta-carotene, folate, vitamin C, and fiber –
like sweet potatoes — reduced the risk of breast cancer by about half.
Wild salmon
Low vitamin D levels have been linked to several
cancers, including colon and breast. Scientists theorize that vitamin D
may help block the development of blood vessels that feed growing tumors
and help stop the proliferation of cancerous and precancerous cells. To
cover your bases, I recommend eating plenty of vitamin D–rich foods,
such as wild salmon, and choosing vitamin D–fortified dairy
products, like milk and yogurt. Because so few foods provide vitamin D,
you should consider a daily multivitamin or separate supplement that
provides 800 to 1,000 IUs of vitamin D3 (cholecalciferol, the most
potent form).
Ground flaxseed
Omega-3 fatty acids may help prevent cancer by
inhibiting cancer cell proliferation and disrupting steps that are
critical to tumor growth. Omega-3 fatty acids
also help reduce inflammation, which means they could theoretically
reduce the possibility of cellular mutations. But even if omega-3s don't
directly reduce the risk of cancer, they certainly help keep our bodies
strong and healthy.
For all of these reasons, I highly recommend adding omega-3–rich foods
to your diet. In addition to fatty fish and shellfish, mixing ground flaxseed into yogurt and smoothies is an excellent way to include more omega-3s in your diet.
Tea
Tea contains compounds called catechins, compounds
that scientists theorize may help stop the growth of cancer cells and
prevent cellular mutations that contribute to cancer development. In
Japan, where tea is the preferred beverage, green tea consumption has been linked to reduced risk of stomach cancer among women. In China, green tea
drinkers were found to have a lower risk of developing rectal and
pancreatic cancers compared with non-tea drinkers. Regular tea drinkers
have also been shown to be at reduced risk for colon, breast, ovarian,
prostate, and lung cancers. All types of tea — green, black, white,
oolong — seem to have value as cancer preventive agents, so regularly
drink tea and enjoy a variety of flavors to reap all the benefits!
Cruciferous vegetables
All plant foods — grains, fruits, and
vegetables — contain small amounts of phytonutrients: naturally
occurring chemical compounds that are just as important as vitamins and
minerals are for maintaining health. There are thousands of known
phytonutrients, many of which have demonstrated the potential to protect
us against cancer. Cruciferous vegetables like broccoli,cauliflower,
and cabbage contain phytonutrients known as glucosinolates, which may
help inhibit the metabolism of some carcinogens and stimulate the body's
production of detoxification enzymes.
Turmeric
Turmeric is the yellow-colored spice found in
curry powder. Curcumin, the active ingredient in turmeric, functions as
both an anti-inflammatory and an antioxidant, and it may help prevent
cancer by interfering with aspects of cellular signaling. In laboratory
animals, curcumin has been shown to help prevent cancer of the breast,
colon, stomach, liver, and lung. Using curry powder to spice up chicken
and egg dishes is an easy way to incorporate it into your diet — and it
has the added bonus of adding flavor to your meals, without any
calories!
Pomegranates
Pomegranates are chock full of ellagic
acid — the latest phytonutrient to enter the scene (although it's been
quietly hanging out in berries, nuts, and pomegranates for millennia).
In laboratory and animal studies, ellagic acid has been shown to inhibit
cancer cell growth and deactivate cancer-causing compounds. To take
advantage of these health properties, incorporate pomegranate seeds into
smoothies or use them to top off a bowl of yogurt or cereal. Other
foods rich in ellagic acid include raspberries, blackberries,
strawberries, walnuts, pecans, cranberries, and grapes (red, black,
purple).
Food is nature's best medicine, you are what you eat
The food you eat can help you
naturally treat and cure life-threatening diseases and improve your
health. Order your copy of Nick Pineault's completely revised and updated The Truth About Fat Burning Foods ebook, and learn how to avoid foods that are not healthy for you, as well as learn how to eat smartly and lose weight at the same time!
