Food to Eat
We need to eat a broad selection and plenty of fruits and vegetables - ideally fresh, ripe, locally grown and organic produce. Eat a diet with a rich diversity of brightly coloured whole foods (containing important colourful nutrients called 'carotenoids').
Enjoy a largely plant-based diet, with protein from combinations of beans and pulses (kidney beans, navy beans, lentils, chick peas), nuts and other seeds such as quinoa and amaranth.
Tofu, made from soybeans, is a great source of protein and can be added to many foods such as sauces, stir-fries, puddings, and shakes. Soy also contains phytoestrogen (a weak estrogenic chemical) that may decrease incidence of some cancers and other chronic diseases, particularly after menopause. Anyone sensitive to sulphites should check the label of the tofu package.
Lightly cooked veggies are more nutritious than over-cooked ones. Also, fat is necessary for the absorption of the phytonutrients, so be sure to sauté in coconut oil or butter, or toss already steamed veggies in a little extra virgin olive oil. You can also enjoy steamed veggies with some fresh avocado to aid absorption.
Nutrients from some hard or tough raw vegetables, such as carrots or beets, may be difficult to absorb. Rather than eating them whole, consider juicing these vegetables to break down the plant cell walls so the phytonutrients are more accessible.
When choosing fruits and vegetables, generally fresh is better than frozen; and frozen is better than dried or canned.
Choose food preserved in glass rather than cans. The plastic linings of most cans may leach chemicals that interfere with hormone function.
Always wash your produce before eating, to remove traces of dirt, bacteria, and fungi, as well as pesticides. When it's not possible to purchase organic food, be sure to scrub, peel fruits and vegetables, and remove outer leaves when appropriate. Fragile produce that cannot be scrubbed may be soaked in water, possibly with a bit of vinegar, and then rinsed. Scrubbing and then peeling will help to remove external pesticides and wax, but unfortunately will not get rid of chemicals already absorbed from the soil or from spraying during the growing period.
Consider cooking with organic coconut oil, as its lauric acid is antiviral and antimicrobial, and its medium-chain triglycerides may boost immunity and may help to fight cancer.
Do not overheat or repeatedly reheat oils, as this causes cancer-causing substances to be created.
The richer a population's diet is in vegetables and legumes (peas, beans and lentils) the lower the cancer rate. So eat these abundantly!
Use a good quality extra virgin olive oil as it contains secoiridoids and lignans, antioxidants that have been linked with slower progression of cancer. Olive oil is protective against breast, colon, and uterine cancers. Olive oil is more appropriate for lower heat cooking and is a great addition to raw foods, such as salad dressings.
Include foods from Mediterranean and Asian traditional cuisine in your diet, as they use ingredients such as spices and herbs that have anti-inflammatory properties, and can activate immune cell production. The key word is traditional, not a westernized version of these cuisines.
MEAT, DAIRY, POULTRY, SEAFOODS
Choose organic, grass-fed (and grass finished) beef. It has 1/3 the amount of pro-inflammatory omega-6 fatty acids, 4 times the vitamin E, 8 times the beta-carotene, and 3 times the healthy omega-3 fatty acids, compared with the grain-fed counterparts. These factors all contribute to building a healthy immune system, which can more effectively keep cancer at bay.
Consider eating a bit of beef liver from organic, grass-fed (and grass finished) cows, as a small 3 oz serving contains 93% of your daily requirement for selenium, an important cancer reducing trace mineral. Populations deficient in selenium are more likely to develop cancer. Organ meats such as liver and kidney can accumulate toxins, so it is best if it is from an organic, 100% grass-fed cow.
A Chinese study published in Cancer Epidemiology Biomarkers and Prevention showed that eating six or more eggs per week, versus two or fewer, lowered the subject's risk of breast cancer by 44%. If possible, buy local, organic, free-range eggs.
One large portion of chicken or turkey breast contains about 1/4 of the recommended daily intake of selenium, a powerful trace mineral that has been shown to significantly decrease one's cancer risk. If possible, use poultry that is organic and free-range (meaning that they forage for their natural diet of grass, seeds, worms, bugs, etc.).
One can of sardines contains between 58% and 75% of the daily recommend value of selenium, an important trace mineral that has been shown to significantly decrease one's cancer risk. If all else is equal, populations who are deficient in selenium, have higher cancer incidence rates.
Tuna is a superb source of protein, and the important trace mineral selenium, which has been shown to significantly decrease one's cancer risk. One water-packed can of light tuna (lower in mercury than white tuna) provides almost 200% of the recommended daily intake of selenium. Choose low-mercury, sustainably harvested tuna.
Most servings of fish contain between 50% and 100% of the recommended daily intake of selenium, a valuable trace mineral and powerful cancer-protective nutrient. Oily fish are also an abundant source of omega-3 fatty acids. Choose low-mercury, wild caught fish over ocean-farmed varieties.
FRUITS
Juicing, the mechanical extraction of juice from fruit and vegetables in order to consume phytonutrients from larger quantities of food than one could normally eat, is a strategy used by some people fighting various diseases. Juicing can be highly effective in boosting the immune system. Note, however, that juicing removes the important benefits of the fibre.
Due in part to its high pectin content, eating an apple a day could reduce the risk of a variety of cancers. If you can eat organic, then eat the peel! Otherwise, consider removing pesticide residues by peeling.
Studies have shown that regularly consuming apricots, a great source of carotenoids, beta-cryptoxanthin, vitamin A and lycopene, can reduce the risk of lung cancer. They must be consumed with some healthy fat in order for the nutrients to be absorbed effectively. Dried apricots can be included in many foods and desserts.
Eat avocados as they contain vital omega-3 fatty acids and glutathione. Glutathione is considered, by some, to be the "master antioxidant" composed of glycine, glutamic acid, and cysteine. It helps regulate immune cells, helps protect against cancer, aides in DNA synthesis and repair, assists in detoxifying toxic elements, and is thought to inhibit the activation of dormant HIV. Use them in salads, spreads or dips.
A study published in the International Journal for Cancer showed that women in the study who ate bananas 4 to 6 times a week had about half the risk of kidney cancer, compared with those who didn't eat them.
Eat organic blueberries as they contain anthocyanidins and proanthocyanidins, which are molecules capable of causing cancer cells to undergo apoptosis (cell death). They also contain a particular flavonoid that inhibits an enzyme that can promote cancer by activating carcinogens.
The cancer-protective agents in cherries include a flavonoid called quercetin, as well as ellagic acid and perillyl alcohol. Eat them organic if possible!
The fat in coconuts is mainly composed of a particular fat called lauric acid, which is antiviral and antimicrobial. The Physicians' Desk Reference also cites that there is preliminary evidence that the medium-chain triglycerides in coconut oil may be helpful in some cancers and may have some positive effects on immunity.
Citrus fruits are packed with the cancer-protective compounds monoterpenes and flavonoids. These compounds reduce cancer risks in two significant ways. First, they interfere with some of the processes necessary for cancer cell growth, making it difficult for tumours to develop, and second, they inhibit inflammation, an important promoter of cancer cell growth. Citrus fruits are especially effective in keeping cancers of the mouth, esophagus, stomach and digestive tract at bay. Include citrus fruits among a rich and plentiful array of fruits and vegetables in your diet. Check with your doctor or pharmacist because some citrus fruits interact seriously with many pharmaceuticals.
Several bioactive compounds found in cranberries are preferentially toxic to a variety of cancer cells, most notably lung, cervical, breast, and leukemia. It's best to opt for the raw, whole, fresh or frozen berries, or dried cranberries sweetened with apple juice.
Grapefruit has been found to reduce the incidence of early colon cancer lesions in animals. It may also help to reduce the risk of cancer in smokers by reducing the activity of a liver enzyme called CYP3A4 that is thought to activate cancer-causing chemicals found in tobacco smoke. Grapefruit contains limonoids, which inhibit the development of cancer in lab animals, and growth of human breast cancer cells in the lab. Red and pink grapefruits also contain lycopene, a carotenoid that has been associated with reduced risk of prostate and other cancers. Check with your doctor or pharmacist because grapefruit interacts seriously with many pharmaceuticals.
Grapes contain resveratrol, which has shown cancer-preventative activity in three stages of tumor formation, in the laboratory. It acts as an antimutagen, hindering other cell-damaging agents from starting cancer, as it is a powerful antioxidant, helping to protect cells against DNA-damaging free radicals. The skins of the dark red or purple grapes are the best source. Phytonutrients act in concert, so eat a wide variety of colourful fruits and vegetables.
Guava has more of the cancer fighting carotenoid lycopene than any other fruit or vegetable. These antioxidants are the internal bodyguards that protect our cells from DNA-damaging reactive chemicals called free radicals, which may cause cancer. Guava also has a relatively low glycemic index despite its sweet taste. This makes it a better choice as an added sweetener to aid in cancer prevention, diabetes, obesity and other related conditions. Include guava among a rich and plentiful array of fruits and vegetables in your diet.
Citrus peels, particularly lemon, contain D-limonene. Limonene regulates enzymes that detoxify carcinogens and dissolves cholesterol in gallstones. Higher consumption is linked with lower incidence of skin, mammary, liver and lung cancers. When making lemonade, use the whole lemon, including the peel (if the lemon is organic so the peel doesn't have pesticides and wax)!
Limonoids in oranges have been shown to help fight cancers of the mouth, skin, lung, breast, stomach, and colon, in laboratory tests with animal and human cells. The peels of organically grown fruit are a great source of limonoids. Include oranges in a rich variety of fruits and vegetables in your diet. Note that it is better to eat the whole orange, rather than juicing, to get the maximum fibre benefit and less of a glycemic load.
Studies have shown that the beta-cryptoxanthin in papayas can reduce the risk of lung cancer. Be sure to choose the non-genetically modified variety. Include papaya in a rich and plentiful variety of fruits and vegetables in your diet.
Persimmons can help to prevent cancer because they are high in Vitamin A, lycopene and the compounds shiboul and betulinic acid which all have anti-cancer properties. They are also a great source of fibre. Include persimmons in a rich variety of fruits and vegetables in your diet.
Eat your pineapple, as it contains a powerful digestive enzyme called bromelain, which has been shown to block the growth of a broad range of tumor cells, including breast, lung, colon, ovarian, and melanoma cells in experimental animals. Much of the bromelain is in the core of the pineapple, so eat that too! Include pineapple in a rich variety of fruits and vegetables in your diet.
The USDA rates prunes as having the highest oxygen radical absorbance capacity (ORAC) score. The higher the score, the better the food's ability to neutralize cell-damaging free radicals that can lead to cancer. Include prunes and plums in a rich variety of fruits and vegetables in your diet.
Raspberries are one of the best sources on the planet of ellagic acid, which causes apoptosis (cell death) in lab cancer cells while causing no change in healthy, normal cells. Include raspberries in a rich variety of fruits and vegetables in your diet.
Eat organic strawberries as they contain phytochemicals that significantly decrease the growth of cervical and breast cancer cells. They also contain ellagic acid, which causes the death of cancer cells in the lab. Include strawberries in a rich variety of fruits and vegetables in your diet.
The lycopene in watermelon may lower the risk of prostate cancer as well as shrink tumors in men with prostate cancer. It has also shown to reduce the rates of lung, stomach, pancreas, colon, rectal, esophageal, oral, breast, and cervical cancers. Include watermelon in a rich variety of fruits and vegetables in your diet.
VEGETABLES
Increasing vegetable intake clearly reduces risk of cancer, as well as obesity and many related chronic diseases. The "creative cook" can add puréed veggies to sauces, cakes, cookies ... just about anything! Try cauliflower or squash in cheese sauces, carrots or zucchini in cakes, spinach in spaghetti sauces, or extra veggies in soups.
Absorption of many important nutrients in fruits and vegetables may be improved if the food is eaten with some fat. A bit of oil that is high in omega-3 fatty acids such as olive oil can be enjoyed in a salad dressing, atop cooked vegetables, or in a dip.
Arugula contains glucosinolates, which when chewed, are converted to isothiocyanates. Isothiocyanates have well documented anticancer properties. Include arugula in a rich variety of fruits and vegetables in your diet.
Asparagus is one of the best food sources of the anti-oxidant glutathione, a substance researchers at the Institute for Cancer Prevention have identified as effective in warding off cancer. Glutathione is considered, by some, to be the "master antioxidant" composed of glycine, glutamic acid, and cysteine. It helps regulate immune cells, helps protect against cancer, aides in DNA synthesis and repair, assists in detoxifying toxic elements, and is thought to inhibit the activation of dormant HIV. Glutathione is also believed to have anti-viral properties.
Eat beets for their fibre, folate, and a wide range of cancer-fighting carotenoids, along with a rich variety of other vegetables and fruits in your diet.
Bok choy contains indoles, compounds that have been shown to significantly lower the risk of cancer. Include bok choy in a rich variety of fruits and vegetables in your diet.
Foods that have a high sulphur content such as brassicas (e.g. broccoli, cabbage, cauliflower, kale) and alliums (e.g. onions and garlic) support higher levels of glutathione in the body. Glutathione is essential for excretion of toxic metals, and is a very important anti-oxidant or redox regulator that affects pathways that promote death of early cancer cells.
Broccoli is a super star member of the cruciferous family. It is an immune boosting food that supports the healthy clearance of aberrant cancer cells before they multiply and develop into detectable tumors.
Eat your broccoli sprouts! Yes, broccoli sprouts! They are a significant source of sulforaphane, a particularly potent member of the isothiocyanate family. This anticancer phytochemical helps the body to detoxify and excrete carcinogens.
Eat your Brussels sprouts as their phytonutrients boost the body's natural defense systems to protect against cancer and other diseases. Brussels sprouts and other cruciferous vegetables disarm cancer-causing chemicals and encourage the body's detoxification enzymes.
Eat butternut squash as it contains a substantial amount of beta-cryptoxanthin, a carotenoid that may lower the risk of developing lung cancer. Include colourful squashes in a rich variety of fruits and vegetables in your diet.
Get plenty of cabbage, including fermented cabbage in your diet. As a cruciferous vegetable, it is often cited as an important vegetable in terms of its cancer fighting ability, as it contains indoles and isothiocyanates.
Cauliflower is a cruciferous vegetable, rich in indoles and sulforaphane, that may help lower the risk of some types of cancer.
Eat plenty of celery as it contains acetylenics, which have been known to stop the growth of cancer cells. Celery also contains phenolic acids, which have been shown to block the actions of prostaglandins as they support the growth of cancerous tumours.
Collard greens are a member of the family of cruciferous vegetables, and provide valuable cancer-fighting phytochemicals. Include collard green in your diet, along with a rich variety of fruits and vegetables.
Red chicory contains a powerful phytonutrient, sulforaphane that boosts the body's detoxification systems, and may help reduce the risk of some types of cancer.
Give a spring salad of dandelion greens, or some dandelion extract a try. Recent anecdotal evidence suggests that their vitamins, potassium and other important minerals can help to suppress the growth and the invasive behavior of several types of cancer.
Kale contains powerful cancer-fighting phytochemicals. Eat it regularly as part of your main meal or as a snack, in the form of baked kale chips.
Use leeks, a member of the allium family, as their allyl sulfides impair chemical pathways within the body that promote cancer. Alliums also promote excretion of toxic elements like mercury and lead.
Eat oyster, cremini, shiitake, maitake, reishi, kawaratake, and enokitake mushrooms regularly as they contain selenium, lentinian and other phytonutrients such as polyphenols, which modulate the immune system to reduce cancer. Include mushrooms on a regular basis in your diet, along with a rich variety of fruits, vegetables and seeds.
Eat your onions as they have been shown to demonstrate protective effects against colon, brain, breast, stomach, prostate and esophageal cancers.
Eat pumpkin, a member of the Curcubitae family, as it contains high levels of fibre and carotenoids, which may reduce the risk of colon cancer. It also contains beta-cryptoxanthin, which may reduce the risk of lung cancer. Include pumpkin in your diet along with a rich variety of fruits and vegetables.
Eat plenty of dark greens such as romaine lettuce and spinach, for fibre, folate, and a range of cancer-fighting carotenoids. Be sure to include them in your daily diet along with a rich variety of fruits and vegetables.
Scallions and chives have been shown to inhibit cell growth in of colon, brain, lung, prostate, and breast cancers in the laboratory. They have many anticancer substances including sulphur-containing allicin. Include these alliums, from the onion family, in your diet, along with a rich variety of fruits and vegetables.
Seaweed and marine algae are rich sources of micronutrients, and contain more calcium than milk, more iron than beef, and more protein than eggs. These micronutrients reportedly help keep tumors and cysts in check. Nori (sushi wrap), kombu, kelp, dulce, arame and Irish moss are all great varieties to try!
Sweet potatoes or yams are a good source of vitamin A, potassium and calcium, along with carotinoids. They add colour to your meal and can be used in many ways. Include them in your diet along with a rich variety of fruits and vegetables.
The lycopene in tomatoes may help to protect against a wide variety of cancers. To get the maximum benefit, eat them with a healthy fat such as olive oil, avocado or nuts.
Turnips, a cruciferous vegetable, contain cancer-fighting indoles and isothiocyanates and other health promoting phytochemicals. They are also particularly high in anticarcinogenic glucosinolates. Include turnips in your diet, along with a rich variety of fruits and vegetables.
Watercress is an excellent source of phytochemicals that may reduce cancer risk. Use in salads, casseroles, vegetables, roasts, or as a topping in soups. Include watercress in your diet of a rich variety of fruits and vegetables.
BEANS and LEGUMES
Researchers have found a significantly reduced frequency of breast cancer in women with a higher intake of dried beans or lentils. They found that eating these foods two (or more) times a week resulted in a 24% lower risk. Also, a phytochemical found in beans called diosgenin appears to inhibit cancer cells from multiplying. The popular Indian food, Dahl, is a great way to consume these foods and a wonderful protein choice for vegetarians and meat eaters alike.
Not only are garbanzo beans (chick peas) a great source of fibre, which has been known to reduce the risk of colon cancer substantially, they also contain selenium. This essential trace element is important for many cellular functions, and populations deficient in selenium are more likely to develop cancer.
NUTS and SEEDS
Almonds are low in saturated fat and contain many other protective nutrients: calcium and magnesium for strong bones, vitamin E and phytochemicals, which may help to protect against cardiovascular disease and even cancer. Replacing some red meat in your diet with plant-based protein from seeds and nuts can reduce your risk of developing cancer.
Brazil nuts reportedly have the highest selenium content of any food. This trace element protects cells, boosts immunity, helps prevent heart disease and, at optimum levels, is cancer-preventative.
Studies have found that the alpha-tocopherol type of vitamin E in hazelnuts may cut the risk of bladder cancer in half. Additionally, the omega-3 fatty acids and manganese, a constituent of an antioxidant enzyme, so abundant in hazelnuts, may help the body fend off cancer.
Pecans are a rich source of oleic acids, and laboratory tests suggest that the oleic acid can suppress the activities of genes that might promote development of breast cancer.
Sunflower seeds contain a potent antioxidant team of selenium and vitamin E to fight cancer and heart disease. Just 1/4 cup provides 40% of the recommended daily value of vitamin E and 30% of the recommend daily value of selenium.
Walnuts contain vital omega-3 fatty acids, magnesium and important proteins such as glutathione. Glutathione is considered, by some, the "master antioxidant" composed of glycine, glutamic acid, and cysteine. It helps regulate immune cells, helps protect against cancer, aides in DNA synthesis and repair, assists in detoxifying, and is thought to inhibit the activation of dormant HIV.
Enjoy a largely plant-based diet, with protein from combinations of beans and pulses (kidney beans, navy beans, lentils, chick peas), nuts and other seeds such as quinoa and amaranth.
Tofu, made from soybeans, is a great source of protein and can be added to many foods such as sauces, stir-fries, puddings, and shakes. Soy also contains phytoestrogen (a weak estrogenic chemical) that may decrease incidence of some cancers and other chronic diseases, particularly after menopause. Anyone sensitive to sulphites should check the label of the tofu package.
Lightly cooked veggies are more nutritious than over-cooked ones. Also, fat is necessary for the absorption of the phytonutrients, so be sure to sauté in coconut oil or butter, or toss already steamed veggies in a little extra virgin olive oil. You can also enjoy steamed veggies with some fresh avocado to aid absorption.
Nutrients from some hard or tough raw vegetables, such as carrots or beets, may be difficult to absorb. Rather than eating them whole, consider juicing these vegetables to break down the plant cell walls so the phytonutrients are more accessible.
When choosing fruits and vegetables, generally fresh is better than frozen; and frozen is better than dried or canned.
Choose food preserved in glass rather than cans. The plastic linings of most cans may leach chemicals that interfere with hormone function.
Always wash your produce before eating, to remove traces of dirt, bacteria, and fungi, as well as pesticides. When it's not possible to purchase organic food, be sure to scrub, peel fruits and vegetables, and remove outer leaves when appropriate. Fragile produce that cannot be scrubbed may be soaked in water, possibly with a bit of vinegar, and then rinsed. Scrubbing and then peeling will help to remove external pesticides and wax, but unfortunately will not get rid of chemicals already absorbed from the soil or from spraying during the growing period.
Consider cooking with organic coconut oil, as its lauric acid is antiviral and antimicrobial, and its medium-chain triglycerides may boost immunity and may help to fight cancer.
Do not overheat or repeatedly reheat oils, as this causes cancer-causing substances to be created.
The richer a population's diet is in vegetables and legumes (peas, beans and lentils) the lower the cancer rate. So eat these abundantly!
Use a good quality extra virgin olive oil as it contains secoiridoids and lignans, antioxidants that have been linked with slower progression of cancer. Olive oil is protective against breast, colon, and uterine cancers. Olive oil is more appropriate for lower heat cooking and is a great addition to raw foods, such as salad dressings.
Include foods from Mediterranean and Asian traditional cuisine in your diet, as they use ingredients such as spices and herbs that have anti-inflammatory properties, and can activate immune cell production. The key word is traditional, not a westernized version of these cuisines.
MEAT, DAIRY, POULTRY, SEAFOODS
Choose organic, grass-fed (and grass finished) beef. It has 1/3 the amount of pro-inflammatory omega-6 fatty acids, 4 times the vitamin E, 8 times the beta-carotene, and 3 times the healthy omega-3 fatty acids, compared with the grain-fed counterparts. These factors all contribute to building a healthy immune system, which can more effectively keep cancer at bay.
Consider eating a bit of beef liver from organic, grass-fed (and grass finished) cows, as a small 3 oz serving contains 93% of your daily requirement for selenium, an important cancer reducing trace mineral. Populations deficient in selenium are more likely to develop cancer. Organ meats such as liver and kidney can accumulate toxins, so it is best if it is from an organic, 100% grass-fed cow.
A Chinese study published in Cancer Epidemiology Biomarkers and Prevention showed that eating six or more eggs per week, versus two or fewer, lowered the subject's risk of breast cancer by 44%. If possible, buy local, organic, free-range eggs.
One large portion of chicken or turkey breast contains about 1/4 of the recommended daily intake of selenium, a powerful trace mineral that has been shown to significantly decrease one's cancer risk. If possible, use poultry that is organic and free-range (meaning that they forage for their natural diet of grass, seeds, worms, bugs, etc.).
One can of sardines contains between 58% and 75% of the daily recommend value of selenium, an important trace mineral that has been shown to significantly decrease one's cancer risk. If all else is equal, populations who are deficient in selenium, have higher cancer incidence rates.
Tuna is a superb source of protein, and the important trace mineral selenium, which has been shown to significantly decrease one's cancer risk. One water-packed can of light tuna (lower in mercury than white tuna) provides almost 200% of the recommended daily intake of selenium. Choose low-mercury, sustainably harvested tuna.
Most servings of fish contain between 50% and 100% of the recommended daily intake of selenium, a valuable trace mineral and powerful cancer-protective nutrient. Oily fish are also an abundant source of omega-3 fatty acids. Choose low-mercury, wild caught fish over ocean-farmed varieties.
FRUITS
Juicing, the mechanical extraction of juice from fruit and vegetables in order to consume phytonutrients from larger quantities of food than one could normally eat, is a strategy used by some people fighting various diseases. Juicing can be highly effective in boosting the immune system. Note, however, that juicing removes the important benefits of the fibre.
Due in part to its high pectin content, eating an apple a day could reduce the risk of a variety of cancers. If you can eat organic, then eat the peel! Otherwise, consider removing pesticide residues by peeling.
Studies have shown that regularly consuming apricots, a great source of carotenoids, beta-cryptoxanthin, vitamin A and lycopene, can reduce the risk of lung cancer. They must be consumed with some healthy fat in order for the nutrients to be absorbed effectively. Dried apricots can be included in many foods and desserts.
Eat avocados as they contain vital omega-3 fatty acids and glutathione. Glutathione is considered, by some, to be the "master antioxidant" composed of glycine, glutamic acid, and cysteine. It helps regulate immune cells, helps protect against cancer, aides in DNA synthesis and repair, assists in detoxifying toxic elements, and is thought to inhibit the activation of dormant HIV. Use them in salads, spreads or dips.
A study published in the International Journal for Cancer showed that women in the study who ate bananas 4 to 6 times a week had about half the risk of kidney cancer, compared with those who didn't eat them.
Eat organic blueberries as they contain anthocyanidins and proanthocyanidins, which are molecules capable of causing cancer cells to undergo apoptosis (cell death). They also contain a particular flavonoid that inhibits an enzyme that can promote cancer by activating carcinogens.
The cancer-protective agents in cherries include a flavonoid called quercetin, as well as ellagic acid and perillyl alcohol. Eat them organic if possible!
The fat in coconuts is mainly composed of a particular fat called lauric acid, which is antiviral and antimicrobial. The Physicians' Desk Reference also cites that there is preliminary evidence that the medium-chain triglycerides in coconut oil may be helpful in some cancers and may have some positive effects on immunity.
Citrus fruits are packed with the cancer-protective compounds monoterpenes and flavonoids. These compounds reduce cancer risks in two significant ways. First, they interfere with some of the processes necessary for cancer cell growth, making it difficult for tumours to develop, and second, they inhibit inflammation, an important promoter of cancer cell growth. Citrus fruits are especially effective in keeping cancers of the mouth, esophagus, stomach and digestive tract at bay. Include citrus fruits among a rich and plentiful array of fruits and vegetables in your diet. Check with your doctor or pharmacist because some citrus fruits interact seriously with many pharmaceuticals.
Several bioactive compounds found in cranberries are preferentially toxic to a variety of cancer cells, most notably lung, cervical, breast, and leukemia. It's best to opt for the raw, whole, fresh or frozen berries, or dried cranberries sweetened with apple juice.
Grapefruit has been found to reduce the incidence of early colon cancer lesions in animals. It may also help to reduce the risk of cancer in smokers by reducing the activity of a liver enzyme called CYP3A4 that is thought to activate cancer-causing chemicals found in tobacco smoke. Grapefruit contains limonoids, which inhibit the development of cancer in lab animals, and growth of human breast cancer cells in the lab. Red and pink grapefruits also contain lycopene, a carotenoid that has been associated with reduced risk of prostate and other cancers. Check with your doctor or pharmacist because grapefruit interacts seriously with many pharmaceuticals.
Grapes contain resveratrol, which has shown cancer-preventative activity in three stages of tumor formation, in the laboratory. It acts as an antimutagen, hindering other cell-damaging agents from starting cancer, as it is a powerful antioxidant, helping to protect cells against DNA-damaging free radicals. The skins of the dark red or purple grapes are the best source. Phytonutrients act in concert, so eat a wide variety of colourful fruits and vegetables.
Guava has more of the cancer fighting carotenoid lycopene than any other fruit or vegetable. These antioxidants are the internal bodyguards that protect our cells from DNA-damaging reactive chemicals called free radicals, which may cause cancer. Guava also has a relatively low glycemic index despite its sweet taste. This makes it a better choice as an added sweetener to aid in cancer prevention, diabetes, obesity and other related conditions. Include guava among a rich and plentiful array of fruits and vegetables in your diet.
Citrus peels, particularly lemon, contain D-limonene. Limonene regulates enzymes that detoxify carcinogens and dissolves cholesterol in gallstones. Higher consumption is linked with lower incidence of skin, mammary, liver and lung cancers. When making lemonade, use the whole lemon, including the peel (if the lemon is organic so the peel doesn't have pesticides and wax)!
Limonoids in oranges have been shown to help fight cancers of the mouth, skin, lung, breast, stomach, and colon, in laboratory tests with animal and human cells. The peels of organically grown fruit are a great source of limonoids. Include oranges in a rich variety of fruits and vegetables in your diet. Note that it is better to eat the whole orange, rather than juicing, to get the maximum fibre benefit and less of a glycemic load.
Studies have shown that the beta-cryptoxanthin in papayas can reduce the risk of lung cancer. Be sure to choose the non-genetically modified variety. Include papaya in a rich and plentiful variety of fruits and vegetables in your diet.
Persimmons can help to prevent cancer because they are high in Vitamin A, lycopene and the compounds shiboul and betulinic acid which all have anti-cancer properties. They are also a great source of fibre. Include persimmons in a rich variety of fruits and vegetables in your diet.
Eat your pineapple, as it contains a powerful digestive enzyme called bromelain, which has been shown to block the growth of a broad range of tumor cells, including breast, lung, colon, ovarian, and melanoma cells in experimental animals. Much of the bromelain is in the core of the pineapple, so eat that too! Include pineapple in a rich variety of fruits and vegetables in your diet.
The USDA rates prunes as having the highest oxygen radical absorbance capacity (ORAC) score. The higher the score, the better the food's ability to neutralize cell-damaging free radicals that can lead to cancer. Include prunes and plums in a rich variety of fruits and vegetables in your diet.
Raspberries are one of the best sources on the planet of ellagic acid, which causes apoptosis (cell death) in lab cancer cells while causing no change in healthy, normal cells. Include raspberries in a rich variety of fruits and vegetables in your diet.
Eat organic strawberries as they contain phytochemicals that significantly decrease the growth of cervical and breast cancer cells. They also contain ellagic acid, which causes the death of cancer cells in the lab. Include strawberries in a rich variety of fruits and vegetables in your diet.
The lycopene in watermelon may lower the risk of prostate cancer as well as shrink tumors in men with prostate cancer. It has also shown to reduce the rates of lung, stomach, pancreas, colon, rectal, esophageal, oral, breast, and cervical cancers. Include watermelon in a rich variety of fruits and vegetables in your diet.
VEGETABLES
Increasing vegetable intake clearly reduces risk of cancer, as well as obesity and many related chronic diseases. The "creative cook" can add puréed veggies to sauces, cakes, cookies ... just about anything! Try cauliflower or squash in cheese sauces, carrots or zucchini in cakes, spinach in spaghetti sauces, or extra veggies in soups.
Absorption of many important nutrients in fruits and vegetables may be improved if the food is eaten with some fat. A bit of oil that is high in omega-3 fatty acids such as olive oil can be enjoyed in a salad dressing, atop cooked vegetables, or in a dip.
Arugula contains glucosinolates, which when chewed, are converted to isothiocyanates. Isothiocyanates have well documented anticancer properties. Include arugula in a rich variety of fruits and vegetables in your diet.
Asparagus is one of the best food sources of the anti-oxidant glutathione, a substance researchers at the Institute for Cancer Prevention have identified as effective in warding off cancer. Glutathione is considered, by some, to be the "master antioxidant" composed of glycine, glutamic acid, and cysteine. It helps regulate immune cells, helps protect against cancer, aides in DNA synthesis and repair, assists in detoxifying toxic elements, and is thought to inhibit the activation of dormant HIV. Glutathione is also believed to have anti-viral properties.
Eat beets for their fibre, folate, and a wide range of cancer-fighting carotenoids, along with a rich variety of other vegetables and fruits in your diet.
Bok choy contains indoles, compounds that have been shown to significantly lower the risk of cancer. Include bok choy in a rich variety of fruits and vegetables in your diet.
Foods that have a high sulphur content such as brassicas (e.g. broccoli, cabbage, cauliflower, kale) and alliums (e.g. onions and garlic) support higher levels of glutathione in the body. Glutathione is essential for excretion of toxic metals, and is a very important anti-oxidant or redox regulator that affects pathways that promote death of early cancer cells.
Broccoli is a super star member of the cruciferous family. It is an immune boosting food that supports the healthy clearance of aberrant cancer cells before they multiply and develop into detectable tumors.
Eat your broccoli sprouts! Yes, broccoli sprouts! They are a significant source of sulforaphane, a particularly potent member of the isothiocyanate family. This anticancer phytochemical helps the body to detoxify and excrete carcinogens.
Eat your Brussels sprouts as their phytonutrients boost the body's natural defense systems to protect against cancer and other diseases. Brussels sprouts and other cruciferous vegetables disarm cancer-causing chemicals and encourage the body's detoxification enzymes.
Eat butternut squash as it contains a substantial amount of beta-cryptoxanthin, a carotenoid that may lower the risk of developing lung cancer. Include colourful squashes in a rich variety of fruits and vegetables in your diet.
Get plenty of cabbage, including fermented cabbage in your diet. As a cruciferous vegetable, it is often cited as an important vegetable in terms of its cancer fighting ability, as it contains indoles and isothiocyanates.
Cauliflower is a cruciferous vegetable, rich in indoles and sulforaphane, that may help lower the risk of some types of cancer.
Eat plenty of celery as it contains acetylenics, which have been known to stop the growth of cancer cells. Celery also contains phenolic acids, which have been shown to block the actions of prostaglandins as they support the growth of cancerous tumours.
Collard greens are a member of the family of cruciferous vegetables, and provide valuable cancer-fighting phytochemicals. Include collard green in your diet, along with a rich variety of fruits and vegetables.
Red chicory contains a powerful phytonutrient, sulforaphane that boosts the body's detoxification systems, and may help reduce the risk of some types of cancer.
Give a spring salad of dandelion greens, or some dandelion extract a try. Recent anecdotal evidence suggests that their vitamins, potassium and other important minerals can help to suppress the growth and the invasive behavior of several types of cancer.
Kale contains powerful cancer-fighting phytochemicals. Eat it regularly as part of your main meal or as a snack, in the form of baked kale chips.
Use leeks, a member of the allium family, as their allyl sulfides impair chemical pathways within the body that promote cancer. Alliums also promote excretion of toxic elements like mercury and lead.
Eat oyster, cremini, shiitake, maitake, reishi, kawaratake, and enokitake mushrooms regularly as they contain selenium, lentinian and other phytonutrients such as polyphenols, which modulate the immune system to reduce cancer. Include mushrooms on a regular basis in your diet, along with a rich variety of fruits, vegetables and seeds.
Eat your onions as they have been shown to demonstrate protective effects against colon, brain, breast, stomach, prostate and esophageal cancers.
Eat pumpkin, a member of the Curcubitae family, as it contains high levels of fibre and carotenoids, which may reduce the risk of colon cancer. It also contains beta-cryptoxanthin, which may reduce the risk of lung cancer. Include pumpkin in your diet along with a rich variety of fruits and vegetables.
Eat plenty of dark greens such as romaine lettuce and spinach, for fibre, folate, and a range of cancer-fighting carotenoids. Be sure to include them in your daily diet along with a rich variety of fruits and vegetables.
Scallions and chives have been shown to inhibit cell growth in of colon, brain, lung, prostate, and breast cancers in the laboratory. They have many anticancer substances including sulphur-containing allicin. Include these alliums, from the onion family, in your diet, along with a rich variety of fruits and vegetables.
Seaweed and marine algae are rich sources of micronutrients, and contain more calcium than milk, more iron than beef, and more protein than eggs. These micronutrients reportedly help keep tumors and cysts in check. Nori (sushi wrap), kombu, kelp, dulce, arame and Irish moss are all great varieties to try!
Sweet potatoes or yams are a good source of vitamin A, potassium and calcium, along with carotinoids. They add colour to your meal and can be used in many ways. Include them in your diet along with a rich variety of fruits and vegetables.
The lycopene in tomatoes may help to protect against a wide variety of cancers. To get the maximum benefit, eat them with a healthy fat such as olive oil, avocado or nuts.
Turnips, a cruciferous vegetable, contain cancer-fighting indoles and isothiocyanates and other health promoting phytochemicals. They are also particularly high in anticarcinogenic glucosinolates. Include turnips in your diet, along with a rich variety of fruits and vegetables.
Watercress is an excellent source of phytochemicals that may reduce cancer risk. Use in salads, casseroles, vegetables, roasts, or as a topping in soups. Include watercress in your diet of a rich variety of fruits and vegetables.
BEANS and LEGUMES
Researchers have found a significantly reduced frequency of breast cancer in women with a higher intake of dried beans or lentils. They found that eating these foods two (or more) times a week resulted in a 24% lower risk. Also, a phytochemical found in beans called diosgenin appears to inhibit cancer cells from multiplying. The popular Indian food, Dahl, is a great way to consume these foods and a wonderful protein choice for vegetarians and meat eaters alike.
Not only are garbanzo beans (chick peas) a great source of fibre, which has been known to reduce the risk of colon cancer substantially, they also contain selenium. This essential trace element is important for many cellular functions, and populations deficient in selenium are more likely to develop cancer.
NUTS and SEEDS
Almonds are low in saturated fat and contain many other protective nutrients: calcium and magnesium for strong bones, vitamin E and phytochemicals, which may help to protect against cardiovascular disease and even cancer. Replacing some red meat in your diet with plant-based protein from seeds and nuts can reduce your risk of developing cancer.
Brazil nuts reportedly have the highest selenium content of any food. This trace element protects cells, boosts immunity, helps prevent heart disease and, at optimum levels, is cancer-preventative.
Studies have found that the alpha-tocopherol type of vitamin E in hazelnuts may cut the risk of bladder cancer in half. Additionally, the omega-3 fatty acids and manganese, a constituent of an antioxidant enzyme, so abundant in hazelnuts, may help the body fend off cancer.
Pecans are a rich source of oleic acids, and laboratory tests suggest that the oleic acid can suppress the activities of genes that might promote development of breast cancer.
Sunflower seeds contain a potent antioxidant team of selenium and vitamin E to fight cancer and heart disease. Just 1/4 cup provides 40% of the recommended daily value of vitamin E and 30% of the recommend daily value of selenium.
Walnuts contain vital omega-3 fatty acids, magnesium and important proteins such as glutathione. Glutathione is considered, by some, the "master antioxidant" composed of glycine, glutamic acid, and cysteine. It helps regulate immune cells, helps protect against cancer, aides in DNA synthesis and repair, assists in detoxifying, and is thought to inhibit the activation of dormant HIV.