Top Five Cancer-Fighting Foods
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In honour of breast cancer month, Truestar has decided to dedicate a majority of the articles written to heightening breast cancer awareness. By doing so, it is our goal to inform our members of the necessary natural tools to prevent future illness or disease from occurring.
In terms of nutrition and cancer, research has demonstrated that certain foods are loaded with phytochemicals that provide antioxidant effects. In other words, chemicals found in fruits and vegetables have been shown to ward off and even reverse cellular damage and cancer (a.k.a. free radical damage) from occurring. As a rule of thumb, the more colourful the fruit or vegetable, the more cancer-fighting phytochemicals it contains. While there are several foods that play a role in the prevention of cancer and other illnesses and diseases, here are the top five:
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Broccoli - Broccoli definitely takes the gold medal for most nutritious vegetable. This cruciferous vegetable contains more vitamin C than an orange and has more calcium than a glass of milk. In addition to minerals and vitamins, broccoli is filled with cancer-fighting phytochemicals. Sulforaphane, a phytochemical found in broccoli, has been shown to lower the risk of many types of cancers. Other members of the cruciferous family include cauliflower, kale, cabbage, brussels sprouts and bok choy. Try steaming or boiling broccoli and seasoning with basil, lemon or salsa for a delicious side dish. This powerhouse vegetable is a perfect addition to omelets, salads or stir-frys.
Blueberries - All fruits are known for their health benefits, however, blueberries appear to be topping the charts. According to the US Department of Agriculture Analyses, blueberries have 40% more antioxidant capacity than strawberries. Blueberries are high in vitamin C and can help strengthen the immune system. This delicious berry has also shown other health benefits such as improving eyesight and circulation, acting as a natural diuretic, enhancing blood flow and helping to alleviate symptoms of rheumatoid arthritis. Blueberries can be frozen for future use, but do not wash them before freezing. Use blueberries to make jams, add them to salads, pancakes or muffins or alone as a sweet, scrumptious snack with yogurt.
Tomatoes - Tomatoes are by far the richest source of a powerful anti-cancer agent known as lycopene. In fact, research has shown lycopene to be an even more powerful disease fighter than vitamin E and beta-carotene. Lycopene needs fat for optimal absorption to occur. Therefore, putting the healthy fat olive oil in your spaghetti sauce is an excellent trick to increase your lycopene levels. Start including more tomatoes in your diet in the form of sliced, whole, canned, stewed or sauced or tomato paste.
Flaxseed - Flaxseeds contain both soluble and insoluble fiber and also contain a special fiber called mucilage. Mucilage helps to stabilize blood sugar control and helps to protect against bowel cancer. In addition, flaxseeds also contain plant chemicals called lignans that have anti-cancer, anti-viral, anti-bacterial and antioxidant properties. In fact, flaxseeds contain 75-80% more lignans than any other vegetable or grain! Flaxseeds are also a good source of protein (25 grams of protein per every 100 gram of flaxseeds) and omega-3 essential fatty acid. In order to absorb flaxseeds, they have to be ground up or milled. Once ground, add flaxseeds to your morning cereal, salads, juice, protein shakes or just eat them plain.
Garlic – Garlic is used around the world as a delicious flavouring agent for any dish. The health benefits of garlic have been well touted for centuries. Raw garlic has been used as a natural antibiotic to kill off some strains of harmful bacteria. Garlic is also useful for decreasing blood pressure and cholesterol, for removing heavy metals from the body, for preventing cancer and for acting as an anti-fungal and anti-viral agent. One clove of garlic contains vitamins A, B and C, selenium, iodine, potassium, iron, calcium, zinc and magnesium.
In addition to eating the top 5 foods above, be sure to load up on as many other colourful fruits and vegetables as you can such as sweet potatoes, carrots, squash, kale, spinach, green beans, strawberries and raspberries. Also, refer to the Truestar Nutrition Section and design a meal plan that is perfectly balanced and filled with top-quality nutritional ingredients.
Take-Home Point
Remember, nutrition is one of the most powerful healing tools we use on a daily basis. By filling your body with fruits, vegetables, lean proteins, whole grains and essential fats, you will be paving a path of health and wellness and taking the best steps to ward off future disease and illness.
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