Several large studies have found that those who eat more garlic are less
likely to develop various kinds of cancer, especially in digestive
organs such as the esophagus, stomach, and colon.
Ingredients in the pungent bulbs may keep cancer-causing substances in
your body from working, or they may keep cancer cells from multiplying.
Experts don’t know how much you need to eat to prevent cancer, but a
clove a day may be helpful.
As a tasty treat, berries are hard to beat. But their juicy goodness
also may make them one of the foods to fight cancer. Berries contain
particularly powerful antioxidants.
meaning they can halt a naturally occurring process in the body that
creates free radicals that can damage your cells. Compounds in berries
may also help keep cancers from growing or spreading. So, as part of
your anti-cancer diet, pick up a handful of blueberries, blackberries,
strawberries, or any other favorite berries today.
Some research has found that eating tomatoes may help protect men from prostate cancer.
The juicy red orbs can help guard the DNA in your cells from damage
that can lead to cancer. Tomatoes contain a particularly high
concentration of an effective antioxidant called lycopene. Your body may
absorb lycopene better from processed tomato foods such as sauce, which
means that whole-wheat pasta with marinara sauce could be a delicious
way to help lower your risk of this disease.
— the group containing broccoli, cabbage, and cauliflower — may be
particularly helpful in protecting you from cancer. Researchers have
found that components in these veggies can protect you from the free
radicals that can damage your cells' DNA. They may also shield you from
cancer-causing chemicals, help slow the growth of tumors, and encourage
cancer cells to die. They’re a tasty and healthy addition to your
Tea contains antioxidants called catechins, which may help prevent
cancer in a variety of ways, including keeping free radicals from
damaging cells. Lab studies have found that catechins in tea can shrink
tumors and reduce tumor cell growth. Some — but not all — studies in
humans have also linked drinking tea to a lower risk of cancer. Both
green and black teas contain catechins, but you’ll get more antioxidants
from green tea
, so you may want to consider a cup or more in your anti-cancer diet.
Whole Grains (not Zone Favorable - use in moderation):
According to the American Institute for Cancer Research, whole grains
contain many components that might lower your risk of cancer, including
fiber and antioxidants. A large study including nearly half a million
people found that eating more whole grains
might lower the risk of colorectal cancer, making them a top item in
the category of foods to fight cancer. Oatmeal, barley, brown rice, and
whole-wheat bread and pasta are all examples of whole grains.
This orange-colored spice, a staple in Indian curries, contains an
ingredient called curcumin (not the same as cumin) that might be useful
in reducing cancer risk. According to the American Cancer Society,
curcumin can inhibit some kinds of cancer cells in laboratory studies
and slow the spread of cancer or shrink tumors in some animals. Turmeric
is easy to find in grocery stores, and you can use it in a variety of recipes.
Leafy Green Vegetables:
Leafy green vegetables like spinach and lettuce are good sources of the
antioxidants beta-carotene and lutein. You’ll also find these nutrients
in vegetables that are more traditionally eaten cooked, like collard
greens, mustard greens, and kale.
According to the American Institute for Cancer Research, some lab
studies have found that chemicals in these foods may limit the growth of
some kinds of cancer cells.
The skin of red grapes is a particularly rich source of an antioxidant
called resveratrol. Grape juice and red wine also contain this
antioxidant. According to the National Cancer Institute, resveratrol may
be useful in keeping cancer from beginning or spreading. Lab studies
have found that it limits the growth of many kinds of cancer cells; in
men, moderate amounts of red wine have been linked to a lower risk of prostate cancer.
Certain fruits and vegetables and other plant foods get plenty of
recognition for being good sources of antioxidants, but beans often are
unfairly left out of the picture. Some beans, particularly pinto and red
kidney beans, are outstanding sources of antioxidants and should be
included in your anti-cancer diet. Beans also contain fiber, and eating a high-fiber diet may also help reduce your risk of cancer, according to the American Cancer Society.