28 foods that may help prevent cancer

This summer BBQ staple contains a phenolic compound called ferulic acid, which may inhibit cancer-causing substances, Tribole writes.  hink outside the cob: You can mix corn kernels with chopped bell pepper and ground pork for a tasty burger, or even add some cooked kernels to a smoothie.

Dates are higher in total polyphenols than any of the most commonly consumed fruits or vegetables, according to the US Department of Agriculture. The reason? They grow in deserts, and the harsh environment causes polyphenols to provide protection from oxidative stress to the palm’s fruit. The polyphenols, along with vitamin B6 and fibre, may help prevent certain types of cancer.

A number of studies point to cancer-fighting properties of ginger. In one from the University of Michigan, ginger was found to cause ovarian cancer cells to die. Tumours induced in laboratory animals grow much more slowly if the animals are pretreated with beta-ionone, a compound found in ginger. Add a slice of ginger to tea as it brews, sprinkle chopped candied ginger over morning oatmeal, or stir a heaping spoonful of grated ginger into mashed sweet potatoes.

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Pink and red grapefruits are high in lycopene, an antioxidant that appears to lower the risk of prostate cancer. A six-year Harvard study involving 48,000 doctors and other health professionals has linked 10 servings of lycopene-rich foods a week with a 50 per cent reduction in prostate cancer. Other protective plant chemicals found in grapefruits include phenolic acid, which inhibits the formation of cancer-causing nitrosamines; limonoids, terpenes and monoterpenes, which induce the production of enzymes that help prevent cancer; and bioflavonoids, which inhibit the action of hormones that promote tumour growth.

The skin of red grapes contains resveratrol, a potent phytochemical that is linked to a reduction in cancer as well as heart disease and stroke, Tribole says. Grapes also contain ellagic acid, which is thought to protect the lungs against environmental toxins. In addition to popping grapes as a snack, you could stir halved grapes into gazpacho or toss some slices into a pasta salad.

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Bioflavonoids, carotenoids and other cancer-fighting compounds are abundant in cooking greens. They also contain indoles, compounds that can lessen the cancer-causing potential of estrogen and induce production of enzymes that protect against disease, Tribole writes. Add some raw kale to salads, braise chopped mustard greens with plenty of chopped garlic, or layer chopped cooked chard in lasagne.

Portobello and white mushrooms are good sources of selenium, which is a potent cancer-fighting mineral, particularly for prostate cancer. Additionally, mushrooms are rich in disease-fighting phytochemicals and eating them regularly has been linked to a lower risk of breast cancer in Chinese and Korean women, Tribole points out. To complete the picture: mushrooms are also high in cancer-fighting vitamin D.

A study in Mexico City published in the International Journal of Cancer showed that daily consumption of green peas, along with other legumes lowers the risk of stomach cancer, especially when daily intake of coumestrol (a phytochemical that acts similarly to estrogen in the body) from these legumes is 2 mg or higher. One cup of green peas contains at least 10 mg of coumestrol.

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A recent study identified nutritional powerhouses – and watercress was at the top of the list. “It is chock full of vitamins, minerals, and antioxidants. It has a peppery taste and is awesome as a sandwich or taco topper, or mixed into a salad,” says Dena Champion, MS, RD, LD.

Also scoring high are Swiss chard and spinach, she says.” Swiss chard and spinach are both awesome sautéed with just a bit of olive oil, garlic, and a dash of salt and pepper and if you like spice, add some red pepper flakes.” Champion is quick to caution that there is no one food that prevents cancer. “What is most important is dietary patterns over time, which means what you are doing most of the time, not what you are doing at one meal or for a week or a month,” she says. “Think about making your plate mostly plants. In fact, ½ your plate should be non-starchy veggies, ¼ whole grains, and ¼ plant-based or lean animal protein.”

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Source: RD.com