“What should I eat?” is a frequent and important question we ask ourselves all the time. An even more important question is, “What should I eat to stay healthy or get healthier?”
Get out your grocery list
The answer to that question will vary depending on your unique body, genetics, lifestyle, and health goals or concerns. There is no one size fits all, perfect healthy diet; however, there are specific foods that are shown to help with specific conditions and diseases. Get out your grocery list and read below to learn more about cancer-fighting foods that can help with
cancer prevention, treatment, and remission.
1. Berries
Berries are small but mighty superfoods that are shown to provide a number of anti-cancer benefits. Studies show that the great variety of phytochemicals and bioactive compounds in berries can reduce inflammation, boost the immune system, protect the cells from DNA damage, and combat the proliferation rates of malignant cells. Berries are high in antioxidants and Vitamin C, but are low in sugar. Studies suggest that a high sugar intake “feeds” cancer cells, so stay away from the processed sugar and munch on some berries for your sweet fix.
Cancer-Fighting Berry Examples:
Blueberries
Blackberries
Raspberries
Strawberries
*Go for fresh berries when you can, but if you choose to buy frozen, be sure to check the label for added sugars. Don't buy any fruit with added sugars!
2. Cruciferous vegetables
Cruciferous vegetables are rich in cancer crushing compounds called glucosinolates. When glucosinolates are eaten they are broken down into what are called indoles and isothiocyanates, which are associated with decreased inflammation and lowering the
risk of cancer. Traditional population-based studies have found strong links between greater consumption of cruciferous vegetables and lowered risk of lung, colorectal, stomach, breast, prostate, and other cancers. More recent research suggests that the compounds found in cruciferous vegetables actually “turn on” genes that suppress tumors, slow tumor growth, and stimulate self-destruction of cancer cells (apoptosis).
Examples of cruciferous vegetables include:
Broccoli
Bok Choy
Arugula
Brussel Sprouts
Cauliflower
Kohlrabi
Watercress
Turnip
We sell organic vegetable powder that includes microgreen cruciferous vegetables in a powder form. Th organic microgreen vegetable powder we sell is incredible because you only need a small amount of it to receive maximum benefits. It is also wonderful for those who struggle chewing/eating. More and more studies are showcasing the anti-inflammatory and anti-cancer properties of organic microgreens.
*Do not heat your microgreens or microgreen powder.
See below for a delicious broccoli soup recipe by our Health & Lifestyle Coach Debbie Justs, C.H.C., A.A.D.P.
3. Fatty Fish
Fatty fish are loaded with omega-3 fatty acids. Since our bodies cannot make omega-3 fatty acids, we must get them from food or supplements. Omega-3 fatty acids play essential roles in cell signaling and in the cell structure and fluidity of membranes. Studies show that Omega-3 fatty acids can also help delay or reduce tumors in both breast and prostate cancer. Fish is also packed with protein and contains B vitamins and minerals including potassium and selenium, which promote overall health.
Fatty Fish Examples:
(Cold water fish are the best)
Salmon
Mackerel
Sardines
Herring
Halibut
Tuna
Striped Bass
*While the health benefits of fish are exceptional, be sure to consider possible contaminants in your fish. What You Need to Know about Mercury in Fish and Shellfish. Also try to buy wild caught sustainably sourced whenever possible.
4. Legumes
Legumes are rich in antioxidants and are high in fiber which is good for the prevention and fighting of cancer. Studies show that the phytochemicals in legumes slow tumor growth and prevent tumors from releasing substances that damage nearby cells. Legumes are packed with protein and other anti-inflammatory nutrients that protect the immune system which can help the body fight cancer.
Beans
Green Beans
Kidney, pinto and black beans
Peas (snap, split, snow, green, black-eyed)
Lentils (red, green, brown, yellow)
*The fiber and nutrients in legumes can actually be very beneficial to the digestive system, but they must be prepared properly. The phytic acid in legumes could impact the absorption of other nutrients as well as digestion, so be sure to soak and and boil legumes before eating. Using a pressure cooker has been said to remove lectins, which can inhibit or impact digestion.
5. Teas
From their high antioxidant levels to their ability to reduce inflammation and help with certain symptoms, tea is a wonderful beverage to add to your cancer-fighting diet.
Examples of Anti-Cancer Herbal Tea
Turmeric Tea
Dandelion Tea
Ginger Tea
Examples of Anti-Cancer Caffeinated Tea
Green Tea
Matcha Tea
Black Tea
*Ask your doctor about green and matcha tea if you are receiving chemotherapy. Try to consume loose tea or powdered tea when possible to prevent the consumption of microplastics or other contaminants from the tea bag. You can always check the tea company you are buying from to see if they offer high quality ingredients, including those in the tea bag.
Written by Michelle Eggink
Nutritional Therapy Practitioner & Meditation & Mindfulness Teacher
Co-Contributor & Recipe Creator Debbie Justs
Health & Lifestyle Coach, C.H.C., A.A.D.P.
BROCCOLI SOUP
Ingredients:
32 - 50 ounces (4 – 6 ¼ cups) of bone broth or vegetable stock
7 cups of fresh broccoli (chopped and cleaned)
1 large yellow onion (chopped)
1 large carrot (diced)
2 cloves of garlic (minced)
3 tablespoons of olive oil
Pinch of cayenne
½ cup of fresh parmesan cheese (grated) *optional
Pink salt & black coarse pepper to taste
Directions:
Prepare and assemble all ingredients.
Heat the olive oil in a soup pot and add your onion, garlic, and carrot. Sauté for 5 minutes.
Add broccoli and sauté this all together for 7 minutes.
Add a pinch of cayenne and black pepper
Add broth or stock; bring to a boil and then lower to a simmer. Let this simmer for 10 minutes.
When all vegetables are tender, use an immersion hand blender (or something that has the same effect) to make it seem creamy without adding any cream.
Add the parmesan cheese and mix until well incorporated.
Add salt and pepper to taste.
For some crunch, try adding roasted chickpeas instead of croutons on top when serving!
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