What are the best foods to fight cancer? Here’s what’s in a cancer dietitian’s fridge

This dark, leafy green has carotenoids and antioxidants, helping the body prevent free radicals from harming DNA that could cause cancer. (Kale also contains vitamin C, folate, calcium, dietary fibre and beta-carotene.)

Dr Stubbins suggests there’s no harm in taking a shortcut when it comes to working more kale into your diet. “I buy it already washed and prepped [because] it’s easier to add to soups or make a quick salad,” she says.

Once again, Dr Stubbins goes for pre-washed, bagged spinach. “[It’s] easier to add to smoothies or make a quick salad,” she says.

Spinach is loaded with vitamin C, fibre and beta-carotene and may have phytochemicals that can protect against cancer.

Fruit and veg spoiling too quickly? Here are 19 produce mistakes you didn’t know you were making.

Cruciferous vegetables – think broccoli, Brussels sprouts, cabbage and cauliflower – contain folate, beta-carotene, vitamin C and dietary fibre. (Fun fact: this family of vegetables is called “cruciferous” from Latin, thanks to the fact that they’re picked from the stem and then branch out, vaguely resembling a cross.)

For one, Brussels sprouts are loaded with vitamin C and antioxidants and protect the body from free radicals. And broccoli contains sulforaphane, a compound that one 2017 nutritional biochemistry study found may protect against prostate cancer, due to the minimising of the long noncoding RNAs preventing cancerous cells from spreading. Additionally, a study published in Nutrition and Cancer found that cruciferous vegetables may protect against ovarian cancer.

Dr Stubbins shared one of her favourite ways to use cruciferous vegetables: “I love making cabbage steaks or stir-fry with cabbage [and other cruciferous vegetables],” she says.

Carrots, celery and onions are staple ingredients for Dr Stubbins, who says, “I always have [them] on hand for soups.

Carrots are loaded with beta-carotene, which contributes to their bright orange colour, as well as carotenoids and phytochemicals. Research has shown that non-starchy fruit and vegetables might actually reduce the risk of different cancers, including mouth, lung, oesophageal, colorectal and stomach cancers.

Celery contains beta-carotene, vitamin C and a variety of antioxidants.

Onions are part of the allium family and contain antioxidants. A 2019 Phytotherapy Research review suggested that 16 types of alliums contain anti-cancer properties.

These mahogany-skinned potatoes with bright orange flesh (though sometimes purple or white), are a good source of beta-carotene and fibre. They also have antioxidants that help the body fight free radicals.

Dr Stubbins’ favourite way to eat sweet potatoes is when they’re roasted.

In addition to their famed protein content, eggs contain significant amounts of choline, an essential nutrient that supports metabolism, nerve function and more. Some research suggests choline lowers cancer risk by keeping DNA healthy, though more studies are needed.

Dr Stubbins has a friend who raises chickens, so she says she’s a fan of pasture-raised eggs. “I prefer the taste,” she says. That’s a good friend indeed.

Can’t even cook with eggs? Here are 10 mistakes you might be making with eggs.

A 2021 study in the American Journal of Clinical Nutrition showed that dairy foods high in calcium may help lower the risk for breast cancer. Dr Stubbins says, “I use plain Greek yoghurt for breakfast, smoothies and as a replacement for sour cream in recipes.”

Similar to the other calcium-rich foods that recent research suggests may help fend off breast cancer, Dr Stubbins says cheese is one of her go-to snacks – for herself, or if she needs an easy appetiser for visitors.

Can you freeze cheese? Here’s what you need to know.

Sign up here to get Reader’s Digest’s favourite stories straight to your inbox!

Source: RD.com