First and foremost, no food can prevent cancer completely. Sadly, we all may know someone that is extremely active and eats a variety of fruits and vegetables yet still developed cancer. Cancer-fighting foods are foods that may lower someone’s risk of developing cancer if included in their daily diet. These foods contain natural compounds that have anticancer properties that defend our bodies against cancerous cells.
- Walnuts are a unique nut. While all nuts support a health-promoting diet, walnuts, in particular, have many compounds that work together to reduce oxidative stress, inflammation, and gene expression that can lead to cancer. Walnuts contain polyphenols, melatonin, omega 3 fatty acids, and many other vitamins and minerals.
- Walnuts pair well with yogurt, salads, pasta, soups, or even rice!
- Dry beans, peas, and lentils (legumes) are high in dietary fiber, resistant starch, and phenolic compounds, all of which contribute to the growth of health-promoting gut bacteria. Research shows a decreased risk of developing colorectal cancer or obesity with a diet high in dietary fiber.
- Make dips out of beans or for spreads on sandwiches. Add beans to the base of any meal!
- Fatty fish includes salmon, tuna, mackerel, and anchovies. These fish are rich in omega 3 fatty acids, vitamin B, and potassium. Freshwater fish have been linked to reducing the risk of developing colorectal cancer.
- Salmon, tuna, mackerel, and anchovies can be added to any salad, soup, sandwich. Pair the fish with other vegetables and your favorite sauce.
- Cruciferous vegetables are well studied. Cruciferous vegetables include broccoli, cauliflower, brussels sprouts, kale, and bok choy. These vegetables contain folate, carotenoids, manganese, potassium, vitamin K and fiber. Research has shown these vegetables may decrease the risk of colorectal cancer, breast cancer, lung cancer plus many more.
- Cruciferous vegetables are great steamed, stir-fry, or sautéed. Pair with a sweet sauce or simply eat these veggies alone.
- Carrots contain Vitamin K, A, and antioxidants. Carrots are high in beta-carotene, which contributes to their orange color. Research shows that beta-carotene supports the immune system and may reduce someone’s risk of developing breast or prostate cancer.
- Add chopped or grated carrots on top of salads, soups, sandwiches, anything! Toss carrots into stews, stir-fries, sauces, or just eat them alone with your favorite dipping sauce.
