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Cancer fighting foods
- Broccoli
All cruciferous veggies (think cauliflower, cabbage, kale) contain
cancer-fighting properties, but broccoli is the only one with a sizable
amount of sulforaphane, a particularly potent compound that boosts the
body's protective enzymes and flushes out cancer-causing chemicals. A recent
University of Michigan study on mice found that sulforaphane also targets
cancer stem cells—those that aid in tumor growth.
Helps fight: breast,
liver, lung, prostate, skin, stomach, and bladder cancers. The more
broccoli, the better, research suggests
- Berries
All berries are packed with cancer-fighting phytonutrients. But
black raspberries, in particular, contain very high concentrations of
phytochemicals called anthocyanins, which slow down the growth of
premalignant cells and keep new blood vessels from forming (and potentially
feeding a cancerous tumor).
Helps fight: colon,
esophageal, oral, and skin cancers
- Tomatoes
This juicy fruit is the best dietary source of lycopene, a carotenoid that
gives tomatoes their red hue. And that's good news, because lycopene was
found to stop endometrial cancer cell growth in a study in Nutrition and
Cancer. Endometrial cancer causes nearly 8,000 deaths a year.
Helps fight:
endometrial, lung, prostate, and stomach cancers. The biggest benefits come
from cooked tomatoes (think pasta sauce!), since the heating
process increases the amount of lycopene your body is able to absorb.
- Walnuts
Their phytosterols (cholesterol-like molecules found in plants) have been
shown to block estrogen receptors in breast cancer cells, possibly slowing
the cells' growth,
Helps fight: breast and
prostate cancers. Munching on an ounce of walnuts a day may yield the best
benefits.
- Garlic
Phytochemicals in garlic have been found to halt the formation
of nitrosamines, carcinogens formed in the stomach (and in the intestines,
in certain conditions) when you consume nitrates, a common food
preservative. In fact, the Iowa Women's Health Study found that women with
the highest amounts of garlic in their diets had a 50 percent lower risk of
certain colon cancers than women who ate the least.
Helps fight: breast,
colon, esophageal, and stomach cancers. Chop a clove of fresh, crushed
garlic (crushing helps release beneficial enzymes), and sprinkle it into
that lycopene-rich tomato sauce while it simmers.
- Beans
A study out of Michigan State University found that black and navy beans
significantly reduced colon cancer incidence in rats, in part because a diet
rich in the legumes increased levels of the fatty acid butyrate, which in
high concentrations has protective effects against cancer growth. Another
study, in the journal Crop Science, found dried beans particularly
effective in preventing breast cancer in rats.
Helps fight: breast and
colon cancers. Add a serving—a half-cup—of legumes a few times a week
(either from a can or dry beans that've been soaked and cooked) to your
usual rotation of greens or other veggies.
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