Antioxidant Foods To Help You Fight Cancer

The development of cancer has been shown to be heavily influenced by your diet. In the food we eat, many minerals, vitamins and phytochemicals act as antioxidants and could help decrease the growth of cancer.

Although no single food or food component can protect you against cancer by itself, research shows that a diet filled with a variety of vegetables, fruits, whole grains, beans and other plant foods can offer a strongest cancer protection.

Here is a list of some of the top foods that may lower your risk of cancer as per the American Institute for Cancer Research:

1. Broccoli and Cruciferous Vegetables:

Glucosinolates are compounds found in all cruciferous vegetables that decrease inflammation and inhibit enzymes that activate carcinogens.

A higher intake of cruciferous vegetables may also be associated with a lower risk of colorectal cancer.

Tip: Steam, microwave, stir-fry or sauté to retain glucosinolates, folate and vitamin C. Boiling greens in a pot of water can cut content of these substances in half.

2. Dry Beans and Peas (Legumes):

Beans are high in fiber, which may be protective against colorectal cancer. In fact, human and animal studies have found that a higher intake of beans could reduce the risk of colorectal tumors and colon cancer.

Tip: Dry beans and whole peas need to soak before cooking. Soak in a big pot of cold water overnight, or in hot water for one to four hours.

To reduce gas-producing substances, soak longer, then discard the soaking water and use fresh water for cooking.

3. Berries:

Blueberries, cherries and cranberries are high in anthocyanins, plant pigments that have antioxidant properties and may be associated with a reduced risk of cancer.

Tip: Treat yourself to wild blueberries with even more antioxidant power than the more common cultivated blueberries.

4. Walnuts:

Walnuts contain high amounts of polyphenols, phytochemicals that have antioxidant properties.

Several animal studies show that including walnuts in the diet slows or prevents the growth of breast and prostate cancers.

Tip: Add walnuts to hot or cold cereal. You can also enjoy them in salads as a healthy way to add crunch.

5. Grapefruit:

Grapefruit are rich sources of vitamin C and the pink and red varieties contain carotenoids (including lycopene and beta-carotene) and dietary fiber.

Studies have found that a higher intake of grapefruit could decrease the risk of certain types of cancers, including pancreatic and stomach cancers, along with the digestive and upper respiratory tracts.

Tip: Select heavier grapefruits. For equal-sized fruits, the heavier ones are juicier than lighter weight grapefruit.

6. Flaxseed:

High in fiber as well as heart-healthy fats, flaxseed can be a healthy addition to your diet. It may help decrease cancer growth and kill off cancer cells.

Some studies have found that flaxseed may reduce cancer growth in breast and prostate cancers. It is also high in fiber, which may decrease the risk of colorectal cancer.

Tip: Whole flaxseed provides plenty of fiber, but our bodies can't digest it enough to access its other healthful components. Ground flaxseed offers more potential health benefits, but it doesn't stay fresh as long as whole flaxseed.

7. Tomatoes:

Tomatoes’ cancer preventive potential comes from being a non-starchy vegetable as well as a source of vitamin C and carotenoids. The carotenoid lycopene is especially well studied for its cancer preventing properties,

Studies have found that a higher intake of tomatoes and lycopene could reduce the risk of prostate, mouth, pharynx, larynx and lung cancers. However, more studies are needed.

Tip: Tomatoes lose flavor at cold temperatures, so store ripe tomatoes at room temperature out of the direct sunlight. If you can’t use the fresh tomatoes before they spoil, refrigerate them, but return them to room temperature for serving.

8. Garlic:

Garlic’s anti-cancer activity appears to stem from its allyl sulfur compounds and phytochemicals common to the allium family, which also include onions and scallions.

Most of the research related to garlic and cancers have focused on colorectal and stomach. Yet emerging research suggests garlic may also play a role in the prevention of other cancers.

Tip: Allow crushed or chopped garlic to stand for about 10 minutes before cooking.  This allows time for the enzyme allinase to create allicin, the source of bioactive compound.

References:

·        "Broccoli and cruciferous vegetables are high in glucosinolates, which have been shown to have anti-cancer properties." (American Institute for Cancer Research, 2023).

·        "Beans are high in fiber, which may be protective against colorectal cancer." (Mayo Clinic, 2023).

·        "Blueberries, cherries, and cranberries are high in anthocyanins, which have antioxidant properties that may help fight cancer." (Harvard Health Publishing, 2023).

Stéphanie