We know more about what not to eat than what to eat. We know to avoid processed meats, pre-packaged salty foods, sugar (especially sugar hidden in beverages), and too much meat (especially red meat).
However, the research is clear a diet rich in plant foods lowers the risk of cancer.
According to WebMD these are our best seven cancer fighters.
1. Garlic - Really, it is all the allium family which includes onions, leeks, chives and scallions. Don't waste your money on supplements - the best way to get the cancer fighting sulfur compounds from the allium family is to eat them. It is a great addition to pesto - which can be made with basil, parsley or spinach, then tossed with whole grain rice or whole grain pasta. Look for ways to add other alliums to salads and soups. If you find garlic harsh, then its flavor can be toned down by mincing and allowing it to sit for 15 minutes.
2. Broccoli - Broccoli is definitely a beast at fighting cancer, according to the World Cancer Research Foundation and the American Cancer Institute. Broccoli is a part of the cruciferous family which includes kale, cauliflower, and cabbages. Google cruciferous veggies to find many more examples to add to your meals. Again, it is a sulfur compound in these cruciferous veggies that is the real fighter against cancer. Try it and other cruciferous veggies steamed, stir-fried with olive oil and garlic, raw or slightly steamed and dipped into olive oil, salt, and garlic - or even in a smoothie or juice.
3. Tomatoes - The red color of tomatoes comes from a compound called lycopene. This chemical has been found to stop cancer cells from growing in the lab. It appears to target breast, lung, prostate, and endometrial cancers according to the American Institute of Cancer Research. Canned, cooked tomatoes are best so make some with whole grain pasta, whole grain rices, soups, and chili. Watermelon, pink grapefruit and red bell peppers are other sources of lycopene.
4. Berries - Strawberries and black raspberries have been found to slow colon cancer; strawberries, blackberries, raspberries, and blueberries appear to fight lung, mouth, esophageal, and stomach cancers. Enjoy them all when they are in season, and buy them frozen for the rest of the year to make smoothies.
5. Carrots - Cooked carrots are best, but don't cook them too much. Steam or slightly boil them to get the best cancer fighting from this root vegetable. Carrots are believed to fight cervical cancer. Add them to soups, enjoy as a side, or steam several and put them in a mason jar with olive oil, vinegar, sea salt and garlic.
6. Spinach - Cancer-fighting lutein is found in all dark leafy green plants, but spinach remains the star. Use spinach and other dark leafy greens for salads, stir fry with garlic, steam and add to smoothies. Try a banana, handful of frozen pineapple and a few handfuls of spinach. Blend with a glass of water and enjoy!
7. Legumes - Beans are simply a super food, thanks to their high fiber content. There are huge varieties, which include black, red kidney, cannellini, fava, lentils, black eye peas, garbanzo and on and on. They are very inexpensive canned or dried. They are also high in fiber. Beans are easy to use as a side, add to a soup, or blend and make dip with some garlic for some of the other veggies on this list.
The best medicine we know to fight cancer is avoiding the toxic foods mentioned earlier and focus on including these seven each day or at least several times through the week. It is important to keep one's weight under control as cancer is more prevalent in those who are overweight. Therefore, eat these "Lucky 7" and exercise regularly it is truly your best medicine to fight cancer!
To your health,
Julian