Want to eat your way to cancer prevention? Eating the right foods can help.
Experts at the American Institute for Cancer Research estimate about one-third of the 1.4 million cancers that occur every year in the United States could be prevented, in part, by making healthier food choices.
Berries are a sweet, colorful summertime treat that’s sure to please any taste bud.
So how does this popular treat prevent cancer? Berries are a wonderful source of Vitamin C. Most berries also contain antioxidants. These antioxidants protect the body from cell damage that could lead to skin cancer, as well as cancers of the bladder, lung, breast and esophagus (the tube where food travels from the throat to the stomach).
Get Creative With Berries
Berries are yummy fresh, frozen or dried!
Serving Size: Â½ cup
Toss some raspberries in with your morning yogurt or cereal
Make a low-fat strawberry smoothie for a quick, healthy snack
Bake some delicious blueberry bran muffins for a meal-on-the-go
Grapes are sweet, juicy and irresistible. It isn’t just the taste that’s great. Grapes are a rich source of the antioxidant resveratrol. Studies show that resveratrol has the potential to possibly stop cancer from starting in the breast, as well as in the liver, stomach and lymphatic system.
The grape’s skin has the most resveratrol, so leave the skin intact. Red and purple grapes have significantly more resveratrol than green grapes.
Get Creative With Grapes
Grapes are great in hot dishes too!
Serving Size: About 15 grapes
Try a roasted grape sauce over chicken
Grab a handful as a snack
Mix them in with your favorite, low-fat chicken salad recipe
Freeze as a cool treat for a hot day
The fantastic thing about broccoli is that its “trees” (otherwise known as florets) take on the flavor of whatever spice or sauce you prepare them with.
These mighty greens are in the cruciferous vegetable family, along with cauliflower, cabbage, brussels sprouts, bok choy and kale. Studies show that broccoli and its family members have special plant compounds that may protect the body from stomach cancer, as well as cancers of the mouth, pharynx, larynx and esophagus.
Get Creative With Broccoli
Try a cold broccoli soup on a scorching summer day!
Serving Size: Â½ cup
Puree steamed broccoli, avocado, garlic, non-fat milk and low-fat sour cream for a refreshing cold soup
Add your favorite spices to steamed broccoli for a great side dish
Cure the afternoon munchies with raw broccoli and fat-free ranch dressing
Add broccoli to a salad with raisins, sunflower seeds, red onions and a low-fat sweet and sour dressing
The tomato gets its classic red hue from an antioxidant called lycopene. Studies show that lycopene has the potential to fight prostate cancer. The evidence is even stronger for processed tomato products, such as tomato sauce and even ketchup.
Processing the tomato ups its cancer-fighting power because it releases the lycopene so it can be more easily absorbed by the body.
Get Creative With Tomatoes
Order a can of tomato juice on an airplane ride instead of a can of soda.
Freeze tomato dishes for healthy leftovers
Make savory marinara sauce to serve on whole wheat pasta
Chop up fresh tomatoes and add to your favorite salad
Whole grains guard cells from damage
Grocery store shelves are filled with grains and grain products. But not all grains are cancer-fighting foods. Only whole grains curb cancer risk.
That’s because whole grains are loaded with fiber, vitamins, minerals and natural plant compounds. Added bonus: the fiber found in whole grains helps you stay full longer, maintain a healthy weight, and keep your cholesterol and blood sugar at normal levels.
Get creative with whole grains
Choose brown over white. This includes brown rice, wild rice and whole wheat bread.
Try a quinoa recipe. Added bonus: of all the grains, quinoa packs in the most protein.
Add oatmeal to your morning smoothie. It’s an easy way to sneak in extra grains.
Courtesy of MD Anderson.