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Squidoo: Top AntiCancer Foods

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Garlic

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. Research also shows that garlic lowers total cholesterol and triglyceride (blood fat) levels, helping prevent clogged arteries. Two to three cloves a day cut the odds of subsequent heart attacks in half for heart disease patients. Ingredients in the pungent bulbs may keep cancer-causing substances in your body from working, or they may keep cancer cells from multiplying. Whole baked garlic helps detoxify the body of heavy metals like mercury (from fish) and cadmium. Garlic also acts as an antibacterial and antiviral, boosting resistance to stress-induced colds and infections.


Berries

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. Blueberries are loaded with antioxidants, especially anthocyanins, which have been shown to improve vision and brain function (slows impairments in motor coordination and memory loss due to aging). These little berries also reduce inflammation, which is inextricably linked with virtually every chronic disease from Alzheimer's and Parkinson's, to diabetes and heart disease. Other studies show that blueberries have much greater anticancer activity than other fruits. So, as part of your anti-cancer diet, pick up a handful of blueberries, blackberries, strawberries, or any other favorite berries today.


Tomatoes


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.


Broccoli , Cabbage, Cauliflower

Cruciferous Vegetables — 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. Cabbage also stimulates the immune system, kills bacteria and viruses, and is a good blood purifier." If you go for the red variety, you'll also get a healthy dose of anthocyanins (the same pigment molecules that make blueberries blue), another powerful antioxidant with an anticancer punch.
These Veggies are a tasty and healthy addition to your anti-cancer diet.


Green Tea

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


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.


Turmeric


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 Greens

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.


Grapes

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.


Beans


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.


Avocados

Avocados are high in fat, but avocados contain healthful monosaturated fat, which has been linked to a reduced risk of cancer, heart disease, and diabetes. "Avocados aid in blood and tissue regeneration, stabilize blood sugar, and are excellent for heart disorders," says Ed Bauman, Ph.D., director of Bauman College. They're loaded with fiber (11 to 17 grams per fruit) and are a good source of lutein, an antioxidant linked to eye and skin health.

Sweet Potato

The Sweet Potato is a nutritious tuber with a unique and distinctively sweet flavor. There's probably no vegetable with a higher Beta-carotene than the sweet potato. Beta-carotene protects us against cancer, colds, infections and other diseases. The carotene content of sweet potatoes actually increases as the vegetable is stored throughout the winter. But our bodies can only convert carotene to Vitamin A in the presence of bile salt - a chemical produced in the liver and stored in the gallbladder. This important substance aids in the digestion of fats and helps in the elimination of toxins from the body. As well as Beta-carotene, sweet potatoes are an excellent source of starch and, therefore, energy. They also provide some protein, Vitamin C and Vitamin E. It has been found that a mere 100g a day can dramatically reduce your risk of lung cancer. They can be boiled or steamed, then mashed, or roasted in the oven. In fact, recent findings suggest that when sweet potatoes are steamed, much more of their beneficial nutrients are preserved, and boiling compared to roasting the vegetable has shown better blood sugar effects.


Apples

Apples are loaded with the powerful antioxidants quercetin and catechin, which protect cells from damage - that means a reduced risk of cancer and cardiovascular disease, especially if you eat the skin. Research shows that the apple peel contains five times more polyphenols than the flesh. Apples and their skins pack a lot of fiber too (about twice that of other common fruits, including peaches, grapes, and grapefruit), which may help fight the battle of the bulge

Fish and Fish Oil

Eating fish helps cut the risk of heart disease, cancer, Alzheimer's, stroke, diabetes, and arthritis. The fatty varieties may also help alleviate depression. The American Heart Association recommends that adults eat at least two fish meals per week, especially wild salmon, herring, and sardines, because those varieties provide the most heart-healthy omega 3s. Avoid mercury-containing varieties like shark, swordfish, king mackerel, tilefish, and albacore tuna (Chunk light tuna is okay.)

Mushrooms

Used for centuries in Eastern medicine, mushrooms have powerful effects on the immune system – especially the maitake, shiitake, and reishi (ganoderma). Mushrooms are used as an adjunctive cancer treatment throughout Asia because of their ability to counteract the toxic effects of chemotherapy and radiation while simultaneously shrinking tumors. Japanese researchers have found that regularly eating shiitake mushrooms lowers blood cholesterol levels up to 45 percent.

Almonds

Almonds are loaded with fiber and monounsaturated fat, both of which have been shown to lower cholesterol. Eating 1.5 ounces of most nuts, including almonds, as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease. And even though almonds are relatively high in fat and calories, studies show that eating almonds can actually help with weight loss (their protein, fiber, and monounsaturated fats provide the feeling of fullness, preventing overeating).

Eggs

The best protein source on the planet, eggs consistently outrank milk, beef, whey, and soy in the quality of protein they provide. In addition to containing all nine essential amino acids, eggs are loaded with nutrients. "And for God's sake, eat the yolks," says Bowden. People avoid the yolks because they fear cholesterol, but egg yolks contain choline, which helps protect heart and brain function and prevents cholesterol and fat from accumulating in the liver.


Flaxseeds

Loaded with alpha-linolenic acid, an essential fatty acid that helps reduce inflammation,flaxseed has been used for centuries for medicinal and health reasons. Gandhi himself proclaimed, "Wherever flaxseed becomes a regular food item among the people, there will be better health." Bauman adds, "The seed itself has terrific nutritional value, very usable protein, tremendous fatty acids, and minerals like magnesium, potassium, and zinc." Additionally, they're a great source of fiber.

Pomegranates

Pomegranates have up to three times the antioxidants of red wine and green tea – and the juice has been shown to reduce artery-clogging plaque, which in turn prevents heart disease and stroke. Research shows that long-term consumption of pomegranate juice may also help slow aging and protect against cancer.
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