6 Cancer-Fighting Foods

October is Breast Cancer Awareness Month. According to preventcancer.org, new research shows that as many as one-third of all cancer deaths are linked to diet and physical activity. So if you could reduce your risk for cancer by improving your diet, why not? You don’t have to totally change your diet overnight but rather tweak it a bit every day by adding more fruits, vegetables, and whole grains.

In the October 2014 edition of Woman’s Day magazine, nutrition and health expert for NBC’s TODAY show, Joy Bauer, MS, RD, suggests incorporating six items to your diet, which give you extra protection against cancer. Most of these foods are inexpensive, easy to find year-round, and easy enough to add to your meals.

Here’s Joy Bauer’s six items to add to your shopping list:

CRUCIFEROUS VEGETABLES –

“Raw broccoli, cabbage and cauliflower contain glucosinolates, a type of phytonutrient that can help kickstart the production of toxin-clearing enzymes.”

*100 calorie’s worth of cruciferous vegetables provides about 25-40% of your daily fiber requirement.

GRAPEFRUIT –

Grapefruit, along with bell peppers and oranges can block the formation of cancer-causing compounds due to their high percentage of vitamin C.

*An easy but delicious salad of spinach, grapefruit or orange segments and red onion slices can be tossed together in seconds. Dress with a light vinaigrette.

PECANS –

“Pecans (as well as walnuts and pomegranates) contain ellagic acid, a nutrient that research suggests inhibits cancer cell growth.”

*As much as 80% of a nut is fat. Even though most of this fat is healthy fat, it’s still a lot of calories so eat in moderation. The American Heart Association recommends eating 4 servings of unsalted nuts a week. A serving is a small handful (1.5 ounce) of whole nuts or 2 tablespoons of nut butter.

TEA –

“Compared with those who don’t drink tea, regular sippers (green, black, oolong or white all count) are at a lower risk of certain cancers, such as breast, colon, lung and ovarian.”

*Tea is hydrating to the body, even despite the caffeine.

GINGER –

“Fresh or dried ginger has antioxidant properties that may aid in cancer prevention, says research.”

*Ginger also has anti-inflammatory effects, is a safe and effective relief of nausea and vomiting during pregnancy, and has been shown to be more effective than Dramamine for motion sickness. Fresh ginger can be found in the produce section at the grocery store. Look for firm, moist roots that feel heavy for their size. A little bit of ginger goes a long way…feel free to break off smaller sections of the root when buying it at the store.

ROSEMARY –

“Rosemary contains carnosol, a natural chemical that has been found to potentially help reduce breast cancer risk.”

*I personally love fresh rosemary and always have a plant either in the house or in the yard so I can snip a bit off whenever I want. Add it to Greek yogurt for a sandwich spread, add to a toasted cheese sandwich, sprinkle on fish, chicken, steak or chops, top baked potatoes, or add to roasted veggies. And it smells so good!

Lots of easy, affordable, and delicious ways to add healthy foods that can add extra protection against cancer. In the Woman’s Day article, Joy Bauer adds a “red meat alert”…

RED MEAT ALERT – “A recent study suggests that women who eat large quantities of red meat may have a higher chance of developing breast cancer. The good news? The same research also discovered that replacing one portion of red meat per day with a small amount of fish, legumes, nuts and poultry was associated with a 14% lower risk. (You don’t have to cut out steak; just limit your intake to twice a week and eat a variety of proteins instead.)”

AND…

The National Cancer Institute says that heavy or regular alcohol consumption increases the risk of developing mouth, pharynx, larynx, liver, and breast cancers. If you drink alcohol, try to drink no more than 2 drinks a day for men, and 1 drink a day for women.