Research suggests that apples contain polyphenols with anticancer properties that may help prevent inflammation, cardiovascular disease, and infections, with a 2018 study indicating that apple phloretin can significantly inhibit breast cancer cell growth by suppressing the GLUT2 protein without affecting healthy cells....READ ORIGINAL & FULL CONTENT FROM SOURCE |
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Foods that fight cancer include fruits, vegetables, legumes, whole grains, fish and fermented foods. Found abundantly in the Mediterranean diet, these foods contain several protective compounds that work together to lower cancer risk. Some help regulate hormones, such as estrogen. Others slow cancer cell growth or block inflammation. Many lower the risk of damage to healthy cells caused by antioxidants, but most people remain unaware of these benefits.
1. Berries
Berries are among the healthiest foods you can eat. Their vitamins, fiber and antioxidants, such as anthocyanins, ellagic acid and resveratrol, can ward off cancer in our digestive tract. The magic likely resides in their blue, purple and red pigments. Delicious alone or as a snack or dessert. Try them on top of cottage cheese on toast.
2. Cruciferous Vegetables
These foods include broccoli, cauliflower, bok choy, cabbage and Brussels sprouts. The name comes from the Latin “cruciferae,” meaning “cross-bearing” because the four petals on the leaves resemble a cross. While diverse in color and shape, they share several nutritional benefits and are the only foods containing the cancer-fighting compound indole-3-carbinol. Frequently eating these foods is associated with a lower risk of many cancers. For a melt-in-your-mouth side, roast and toss with olive oil or small amounts of dried fruit or 100% maple syrup.
4. Nuts
According to the American Institute for Cancer Research, all nuts, especially walnuts, have cancer-fighting properties. A great source of fiber and healthy fats, nuts can be eaten as a snack, sprinkled on cereal or added to a salad. Try toasting to bring out even more flavor in the nut.
5. Legumes
The American Cancer Society recommends legumes and beans as one of the most important food groups for prevention. Rich in vitamins, minerals, protein and fiber, they are among the most inexpensive cancer-fighting foods. Plant chemicals known as flavonoids in the outer bean layer are strong antioxidants. Cheap, healthy, versatile and delicious, legumes are a food staple worldwide, available dry and canned. Enjoy as dips and spreads (hummus), with whole grains (brown rice) or used to bulk up soups, stews and salads.
6. Dark chocolate
Eating dark chocolate with high cocoa content can deliver fiber, antioxidants and minerals that may lower the risk of certain cancers. Chocolate comes from the cacao tree’s plant seed, the cocoa bean, and is a good source of polyphenols and flavanols, which are rocket fuel for healthy gut bacteria. Of course, dark chocolate is still candy and is best consumed in moderation. Have a square or two after dinner and try to savor the complexity of flavors it provides.
7. Whole grains
Whole grains such as rolled oats, brown rice and 100% whole wheat bread contain protective antioxidants as Vitamin E, lignans, phytic acid and fiber. Eating whole grains reduces the risk of at least 18 types of cancer, and each 10-gram increase in dietary fiber from this food group is linked with a 7% reduction in colorectal cancer risk. As fiber is only found in plant foods, choose breads and cereals containing at least 3 grams per serving.
8. Leafy greens
Carotenoids found in leafy vegetables such as spinach and kale act as antioxidants to boost the body’s own defenses to fight breast, bladder and lung cancer. Most Americans shy away from dark, leafy greens because they are bitter. To balance the bitterness, massage your greens to break up the fibers. Wonderful for salads, kale won’t wilt for days, making it great for packing ahead. You can also sauté your greens, add them to soups and casseroles or puree into a pesto for pasta.
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