Fighting Cancer by the Plateful
No singlefood canprevent cancer, but the right combinationoffoods mayhelp make a difference. At mealtimes, strike a balance ofat least two-thirds plant-based foods and no morethan one-third animal protein. This "New American Plate" is an important cancerfighting tool, according to the American Institute forCancer Research. Check out better andworse choices foryour plate.
Fighting Cancer With Color
Fruitsand vegetables arerichincancer-fighting nutrients -- and the morecolor, the more nutrients they contain. These foods canhelplower yourrisk ina second way, too, when they helpyou reach andmaintaina healthy body weight. Carryingextrapounds increases the risk formultiplecancers, including colon, esophagus, and kidneycancers. Eat a variety ofvegetables, especially darkgreen, red, and orange vegetables.
The Cancer-Fighting Breakfast
Folate is an importantBvitamin that may helpprotect againstcancersofthe colon, rectum, and breast. You can find it in abundanceon the breakfast table. Fortified breakfast cerealsand whole wheat products aregood sources of folate. So areorange juice, melons, and strawberries.
More Folate-Rich Foods
Other good sources offolate are asparagus and eggs. You canalso find it inbeans, sunflower seeds, and leafy green vegetables like spinachorromaine lettuce. The best way to get folate is not from a pill, but by eating enough fruits, vegetables, andenriched grainproducts.
Pass Up the Deli Counter
An occasional Reuben sandwichorhot dog at the ballparkisn't goingto hurtyou. But cutting back on processed meats like bologna, ham, and hot dogs willhelp lower your risk ofcolorectalandstomach cancers. Also, eating meats that have been preserved by smokingorwith salt raises yourexposure to chemicalsthat canpotentially cause cancer.
Cancer-Fighting Tomatoes
Whetherit's the lycopene -- the pigment that gives tomatoes their red color-- or something else isn't clear. But some studies have linkedeating tomatoes to reduced risk ofseveral types ofcancer, includingprostate cancer. Studies also suggest that processed tomato products such asjuice, sauce, orpaste increase the cancer-fighting potential.
Tea's Anticancer Potential
Even though the evidence is stillspotty, tea, especially green tea, maybe a strong cancer fighter. In laboratorystudies, green tea hasslowed orprevented the development ofcancer in colon, liver, breast, and prostate cells. It also had a similareffect inlung tissue and skin. And insome longertermstudies, tea was associated with lower risks forbladder, stomach, and pancreaticcancers.
Grapes and Cancer
Grapes and grapejuice, especially purple and red grapes, containresveratrol. Resveratrol has strong antioxidantand anti-inflammatoryproperties. In laboratory studies, it hasprevented the kind of damage that cantriggerthe cancer process in cells. There is not enough evidence to say that eating grapesor drinkinggrape juice orwine (ortaking supplements) can prevent ortreat cancer.
Limit Alcohol to LowerCancer Risk
Cancers ofthe mouth, throat, larynx, esophagus, liver, and breastareall linked with drinkingalcohol. Alcohol mayalso raise the risk forcancer ofthe colonand rectum. The American CancerSociety recommends limitingalcoholto no more than two drinksper day formenandone forwomen. Womenat higher risk for breast cancer maywant to talk with a doctor about what amount ofalcohol, if any, is safe based on theirpersonal risk factors.
Water and Other Fluids Can Protect
Water not only quenches yourthirst, but it mayprotect you against bladder cancer. The lower risk comes from water diluting concentrations ofpotentialcancer-causing agents inthe bladder.Also, drinkingmorefluids causes you to urinate morefrequently. That lessens the amount oftimethose agents stay in contact with the bladderlining.
The Mighty Bean
Beans areso good foryou, it's no surprisethey mayhelpfight cancer, too. They contain several potent phytochemicals that mayprotect the body's cellsagainst damage that canlead to cancer. In the lab thesesubstances slowed tumor growth and prevented tumors from releasingsubstances that damage nearby cells.
The Cabbage Family vs. Cancer
Cruciferous vegetables includebroccoli, cauliflower, cabbage, Brussels sprouts, bokchoy, andkale. These membersof the cabbagefamilymake an excellent stir fry andcanreallylivenup a salad. But most importantly, components in these vegetables mayhelpyourbody defend againstcancerssuch ascolon, breast, lung, and cervix.
Dark Green Leafy Vegetables
Darkgreen leafyvegetables such as mustardgreens, lettuce, kale, chicory, spinach, andchard have an abundanceof fiber, folate, andcarotenoids. These nutrients mayhelpprotect against cancer ofthe mouth, larynx,pancreas, lung, skin, and stomach.
Protection From an Exotic Spice
Curcuminis the mainingredient inthe Indianspice turmericand apotential cancer fighter. Labstudies show it can suppress the transformation, proliferation, and invasionofcancerous cellsfora wide arrayofcancers.
Cooking Methods Matter
How you cookmeat can make a difference in how big a cancer risk it poses. Frying, grilling,and broilingmeats at very high temperatures causes chemicalsto formthat mayincrease cancer risk. Other cooking methods such asstewing, braising, orsteaming appear to produce fewer ofthose chemicals. And when you do stew the meat, rememberto add plentyofhealthy, protective vegetables.
A Berry Medley With a Punch
Strawberriesandraspberrieshave a phytochemicalcalledellagicacid. This powerfulantioxidantmayactuallyfight cancer inseveral ways at once, including deactivatingcertaincancer causing substances and slowingthe growth of cancer cells.
Blueberries for Health
The potent antioxidants inblueberries mayhave wide value insupportingour health, starting with cancer. Antioxidants fight cancer by riddingthe body offree radicals beforethey cando their damage to cells. Try topping oatmeal, coldcereal, yogurt, even saladwith blueberriesto boost yourintake ofthese healthful berries.
Pass on the Sugar
Sugarmaynot cause cancer directly. But it maydisplaceother nutrient-rich foods that helpprotect against cancer. And it increases caloriecounts, which contributes to overweight and obesity. Excess weight is also a cancer risk. Fruit offersa sweet alternativeina vitamin-rich package.
Don't Rely on Supplements
Vitaminsmayhelpprotect against cancer. But that's when you get them naturally fromfood. Both the American CancerSociety and the AmericanInstitute forCancerResearch emphasize that getting cancer-fighting nutrients from foods like nuts, fruits, andgreen leafy vegetables is vastly superior togetting them from supplements. Eating a healthy diet is best.