Getting cancer is like getting into a car crash. You might be the best driver and take precautions at every turn. You might always use your seat belt or drive a Hummer, which is more like a tank than a car. You might also obey all the speed limits, signal when you turn and keep air in your tires.
You're considered an overall safe driver, but you might still get hit by a Mack truck.
With cancer, it's the same. You could live right, eat well, exercise, not smoke and drink moderately, but you can still get cancer. However, there are some foods that are protective against cancer, and other foods that, if eaten on a regular basis, are like speeding in an open Jeep, not wearing your seat belt while you're talking on your cell phone and eating, too -- a recipe for disaster.
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Top 5 Super Cancer Fighters 1.
Cruciferous vegetables: Think "crunchy" and munch away to your heart's content. You can't eat enough cruciferous veggies -- cabbage, Brussels sprouts, broccoli, watercress and mustard greens. All are rich in antioxidant phytochemicals and fiber, which are cancer protectors. Broccoli, cabbage and cauliflower contain indole-3-carbinol that can combat breast cancer by converting a cancer-promoting estrogen into a more protective variety. Broccoli, cauliflower, kale, Brussels sprouts and cabbage contain antioxidants lutein and zeaxanthin, which may help decrease prostate and other cancers.
2. Colorful fruits and vegetables pack a "one-two punch" to protect your cells from the ravages of free radicals, produced by your body's metabolism and from the environment. When left unchecked by antioxidants from healthy foods, free radicals can be cancer-causing. Color means super-nutrition, so eat at least nine servings daily. It's not hard to do. A serving is one small to medium piece of fruit, half a grapefruit, a cup of melon, 15 grapes, a cup of berries stirred into a cup of yogurt or a fresh-fruit smoothie. Crunch on baby carrots, add tomatoes to salad or tomato salsa to baked sweet potatoes. Deep-orange sweet potato, mangos and nectarines mean vitamin C and beta carotene. Vibrantly colored, flavonoid-rich berries are tops for cancer-fighting antioxidants and phytochemicals. Red grapes contain antioxidants called bioflavonoids and are rich in resveratrol, which inhibits tumor growth.
3. Folate: Think green! And brown, as in whole grains, beans and fortified breads and cereals. Green leafy veggies and grain foods are rich in folate, and research points to higher risk for colon, rectum and breast cancer in people who get less folate than they need (about 400 micrograms daily), and it's especially important for women who may even be thinking about becoming pregnant. Women who drink alcohol should also be sure to get enough folate to lower cancer risk. Researchers say eat your folate -- it's better from foods than supplements.
4. Fat: Some fats are very good for you -- in the right portion size and ratio. Monounsaturated and polyunsaturated fatty acids (MUFA & PUFA) are rich in antioxidants E and selenium; these fats are linked to lower rates of heart disease and cancer. They enhance absorption of immunity-boosting and inflammation-reducing antioxidants from fruits and vegetables and lower risk for cancer. Best sources of healthy fats are nuts, seeds, avocado, flaxseed and fatty fish (more below). Portion control is important, because fat has 9 calories per gram compared to 4 for protein and carbohydrate. Avoid corn and safflower oil; olive and canola oils have the best nutritional profiles.
5. Fish: Research shows that people who replace saturated fat from red meat with fish rich in PUFA omega-3 fatty acids have lower rates of breast and colon cancer. Omega-3s promote brain growth and development, and they are also important in reducing risk for inflammation and cancer. The best fats are found in fatty fish including wild salmon, tuna, mackerel and sardines. Bake, broil, grill or poach your fish. Don't fry them, especially in hydrogenated fat. By the way, all fish are low in saturated fat and cholesterol, but deepwater large fish including fresh tuna, king mackerel and some fresh water fish often contain undesirable levels of toxic mercury; shellfish is a good choice. Instead of fatty tarter sauce, enjoy cocktail sauce made with tomato ketchup and horseradish, with a squeeze of fresh lemon and Tabasco.
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