According to the United States Center for Disease Control, over 1.6 Americans are diagnosed with cancer every year. Cancer can affect anyone at any given moment, regardless of age, gender, wealth, or race. Cancer is spontaneous and knows no boundaries. There is no cure or full proof prevention for cancer, but eating certain foods can help lower the risk of developing cancer, and improve the odds of beating it. The idea of eating the rainbow means incorporating as many different kinds of fruits and veggies into your diet as possible. MD Anderson recommends eating a diet that is at least 2/3 whole foods plant based involving fruits and vegetables, whole grains, legumes, and nuts and seeds. Better Nutrition gives their top picks for anti-cancer veggies and fruits as:
- Cruciferous veggies. These veggies include broccoli, cauliflower, kale, cabbage, Brussels sprouts and arugula. Compounds called glucosinolates make this group of vegetables known for protecting against cancer more than any other.
- Dark leafy greens. Packed with beta-carotene, folate, antioxidants, and B vitamins, these powerful greens can help repair DNA damage and lower the risk of breast and other types of cancer.
- Red fruits and veggies. These foods contain lycopene, a powerful antioxidant that increases cancer cell death and helps stop cancer from spreading to other parts of the body. Lycopene is found in tomatoes, watermelon, red carrots, and pink grapefruit to name a few.
- Purple hue fruits and veggies. These foods range in color from blackberries to red cabbage and are extremely high in antioxidants that can reduce inflammation, kill off cancer cells and prevent the spread to other parts of the body. Red grapes, cherries, blueberries, purple cauliflower, black plums, and many other fruits and vegetables fall into this category.
- Yellow and orange fruits and veggies. These sunny foods are packed with carotenoids like beta-carotene and alpha-carotene that work to build a strong immune system. Sweet potatoes, mangoes, pumpkin, carrots, and winter squash all fall in this category.
- Onions, leeks, chives and garlic contain sulfur compounds that can help eliminate carcinogens while providing antioxidants called quercetin that lower inflammation.
In addition to eating plenty of fruits and vegetables, it is also recommended that you add legumes into your diet on a daily basis. Legumes can help reduce the risk of many types of cancer and have a good amount of fiber and protein which is essential for a healthy digestive system. Healthy proteins, such as lean meats, fish, legumes, and nuts are a very important part of a nutritious diet. Nuts and seeds can also have a positive impact by reducing inflammation, adding fiber, vitamin E and healthy fats. Everyone’s body is different, it is important to establish healthy eating patterns that work for you. Lastly, remember that you cannot make a rainbow without water. Drink plenty of water every day to ensure your cells can work as efficiently as possible when they need to the most. Water carries oxygen and nutrients to our cells and flushes out unwanted toxins and waste. If you fall off the healthy eating band wagon, please don’t be scared to get back on!
Live Healthy,
Cuisine for Healing
Resources:
https://www.cdc.gov/chronicdisease/resources/publications/factsheets/cancer.htm
https://www.eehealth.org/blog/2021/05/anti-cancer-diet/
https://www.health.harvard.edu/staying-healthy/how-much-water-should-you-drink
https://www.mdanderson.org/prevention-screening/manage-your-risk/diet.html
