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. Results are specific to vitamin C-rich foods, rather than supplements.
Peanuts and Peanut Butter
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. Recommended are 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.
Berries
Of all the fruits and vegetables studied, berries rank among the most likely to reduce cancer risk. 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.
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 premenopausal 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. Recommended are 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. Even if omega-3s don’t directly reduce the risk of cancer, they certainly help keep our bodies strong and healthy. In addition to fatty fish and shellfish, mixing ground flaxseed into yogurt and smoothies is an excellent way to include more omega-3s in 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.
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. 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
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!
Pomegranates
Pomegranates are chock full of ellagic acid, which has been shown to inhibit cancer cell growth and deactivate cancer-causing compounds. 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). BY OLAWALE OLUWADAHUNSI
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