Foods that fight cancer

The Introduction

healthy foodsHealthy foodsThe American Institute for Cancer Research (AICR) recently undertook an extensive review of the scientific research examining the relationships between food and cancer. They concluded that no single food or food component can protect against cancer. However, the combination of foods in a predominantly plant-based diet may reduce breast, prostate and colon cancer risk. The foods suggested are rich in vitamins, minerals, fibre and many beneficial compounds that have positive benefits on our bodies.

The Results

The research review highlighted the following foods that have been shown to lower cancer risk:

  • Citrus fruits, grapes and berries (strawberries, blueberries and raspberries)
  • Cruciferous vegetables (broccoli, cauliflower, cabbage, brussels sprouts, bok choy)
  • Dark green leafy vegetables (spinach, kale)
  • Coloured vegetables (tomatoes, squash, pumpkin)
  • Garlic, onions, leeks and chives
  • Beans (also known as legumes) and include lentils and peas and Soybeans
  • Whole grains  including brown rice, wheat breads, rolls, pasta and cereals; whole grain oat cereals such as oatmeal, popcorn, wild rice, tortilla and tortilla chips, corn, kasha (roasted buckwheat) and tabouleh (bulghur wheat).
  • Fish and flaxseed
  • Dairy products (yoghurt and skim milk)
  • Nuts (walnuts and almonds)
  • Green and black tea

AICR experts estimate that overall, about 1/3 of cancers in the 1.4 million cancers that occur every year in the USA could be prevented by following the guidelines below:

1.       Avoid smoked, salted or burnt meats

2.       Perform regular exercise

3.       Eat a well-balanced diet adequate in protein, fat and carbohydrate

4.       Maintain a healthy weight

5.       Avoid sugary drinks and high-fat foods

6.       Get routine health check-ups and screenings

7.       Don’t smoke

8.       Get enough sleep

9.       Use household and farm chemicals properly

10.   Enjoy life and manage stress

American Institute for Cancer Research.  Foods that fight cancer. Found at: Last accessed: 6/01/2010.