Scientists believe that over 33% of cancers are directly related to lack of proper diet and nutrition. While some foods can contribute to the development of cancer, other foods can significantly lessen your risk of getting cancer.
The anti cancer diet consists mostly of cruciferous vegetables, fruits, legumes, unsaturated fats, dark chocolate, fiber rich foods, teas, herbs, spices and onion and garlic, soy based products, tofu and fish.
The vegetables that are highly recommended for optimal health that are loaded with cancer fighting “good stuff” are brussels sprouts, bok choy, cabbage, broccoli and cauliflower. All of these vegetables contain sulforaphane and indole-3-carbinol. Both of these natural ingredients boost the body’s ability to detoxify cancer causing chemicals in the body. They also help to promote the naturally occurring cancer cells to die off and prevent the growth of tumors. The best way to prepare these vegetables is a quick stir fry in olive oil or a light steaming. Boiling these vegetables is not recommended since it can actually reduce their anticancer properties.
All citrus fruits like oranges, tangerines, grapefruits and lemons contain flavonoids which trigger enzymes that reduce the risk of certain cancers. They work by enhancing the body’s ability to absorb vitamin C, which is an important anti-cancer substance.
Research shows that by eating 10 servings of fruits daily, one can largely reduce the risk of cancer. Berries are among the top fruit highest in powerful antioxidants. Berries contain phytochemicals and flavonoids which help to reduce the risk of certain cancers. Anthocyanin is a type of phytochemical that is not only responsible for giving berries their red color but studies have shown that they prevent the growth of colon and leukemia cancer cells, while not affecting the growth of healthy cells.
Grapes contain flavonoids that are rich in antioxidants. Grapes are an anti-inflammatory therefore they contain strong anticancer properties. The phytochemical Anthocyanin, is also present in grapes, which inhibit the growth of cancer causing cells. Grapes are extremely effective in both colorectal cancer and breast cancer.
Legumes contain a high amount of folate, phosphorus, potassium, iron, zinc, calcium and selenium. Legumes are also loaded with antioxidants, which can prevent cell damage. In addition, many types of beans contain saponin which as an anti-inflammatory compound which protects against cancer, while simultaneously lowering your cholesterol.
There are 2 kinds of unsaturated fats; monounsaturated and polyunsaturated. These are the fats that help you stay healthy. Polyunsaturated fats contain the Omega 3’s. These fats are found in such foods as olive oils, avocados, nuts, seeds, flaxseed and fatty fish. Unsaturated fats have many benefits such as lowering blood cholesterol and preventing heart disease. The Omega 3’s found in these fats have been proven to help fight the most common forms of cancer; breast, colon and prostate.
All chocolate is not created equal. To fully reap the benefits of chocolate, you must choose a dark chocolate that contains at least 70% cocoa, which contains the highest amount of antioxidants. Because of these powerful antioxidants it can decrease the risk of developing certain types of cancers, especially fast growing cancers like colorectal cancer.
Fiber is an extremely important component of a healthy diet. Fiber has many health benefits however it has been shown to also combat cancer. Thankfully, fiber can be naturally found in many fruits and vegetables. However, you can also add more fiber to your diet by eating nuts, seeds, beans and breads and pastas made from whole grains. Fiber is vital in removing bacteria from the colon which can lead to colon cancer. While studies can only confirm that fiber helps to prevent colorectal cancer, it is also believed that fiber also aids in breast cancer and ovarian cancer as well.
The best drinks to help lower cancer risk are green tea and pomegranate juice. Green tea contains flavonoids which are antioxidants that help prevent the spread of free radicals, which reduce the risk of cancer. Because of the way the green tea is prepared, it has the highest amount of polyphenols compared to other types of teas. In addition to fighting cancer, green tea also reduces your risk of heart disease, stroke, lowers bad cholesterol, raises good cholesterol and aids in weight loss.
Pomegranate juice is extremely popular because of its amazing antioxidant properties and anti-inflammatory properties. The antioxidants found in pomegranate juice help the body guard against the substances that cause premature aging, heart disease, Alzheimer’s, and various types of cancer. To reap the benefits, it is suggested that you drink 1 8oz glass of pomegranate juice daily.
Herbs such as ginger and turmeric have been used for centuries to ward off many ailments. Ginger is a powerful anti-inflammatory. The most important compound in ginger is Gingerol, which has been proven to slow the growth of cells that cause colorectal cancer cells. Ginger is also believed to kill ovarian cancer cells. Ginger is also used to alleviate the nausea associated with chemotherapy. In addition, ginger has been widely used to help treat morning sickness, car sickness, heartburn, colds and flu, migraines and arthritis.
Turmeric is a powerful antioxidant and anti-inflammatory. The active ingredient in turmeric is curcumin. Research has proven that turmeric slows the growth of cancer cells and may prevent cancer cells from multiplying. Turmeric also inhibits tumor growth. Turmeric also is used to treat wide variety of ailments such as reducing the risk of childhood leukemia, detoxifying the liver, slowing the progression of Alzheimer’s, anti-inflammatory, treatment of depression and much more.
Onions and garlic are part of the alliaceous family and are rich in sulphur-containing compounds which are what gives them their health benefits. Research has shown that eating foods such as onion, garlic, leeks and chives significantly lowered the risk of prostate cancer. In addition, it helps to kill the cancer cells in other cancers such as breast, colon and lung cancer.
By substituting soy products and tofu for red meats, people can greatly decrease their risk of developing cancer. Studies have shown that consuming red meats may increase your chances of developing heart disease and cancer. Soy products contain isoflavones which blocks the growth of tumors. Soy seems to protect against the most common types of cancer, including lung, rectal, colon, stomach, prostate, and breast cancer. In addition, soy products contain alpha-linolenic acid which can turn into omega 3’s in the body.
Certain types of fish contain high amounts of Omega 3’s which have been proven to help prevent 3 of the most common types of cancer: breast, colon and prostate. Omega 3’s slows cancer cell growth and reduce the size of tumors. The best fish to eat with the highest amount of Omega3’s are fatty ones such as mackerel, lake trout, herring sardines, albacore and salmon.
Although there is no way to guarantee that you will never develop cancer, simple changes to your diet can take to lessen your chances of developing it. Along with exercising 30 minutes per day – 5 days per week; and not smoking; eating the right foods can decrease your chances of getting cancer.
