No one food will prevent or cure cancer by itself. Unfortunately, there are no known miracle cures for cancer as of today. However, nutrition does play a role in cancer prevention. Making healthy selections next time you’re at Raley’s, Bel Air or Nob Hill Foods can't guarantee you won't get cancer, but it may help reduce your risk. Here are some foods you may want to include in you weekly diet:
1. Foods from plant-based sources.
- Eat five or more servings of fruits and vegetables each day.
- Eat other foods from plant sources, such as whole grains and beans, several times a day.
- Replacing high-calorie foods in your diet with fruits and vegetables may help you lose weight or maintain your weight.
- A diet high in fruits and vegetables has been linked to a reduced risk of cancers of the colon, esophagus, lung and stomach.
Here is a list of the foods with the most research regarding how they prevent certain cancers.
- Beans
- Berries
- Cruciferous Vegetables - Cruciferous vegetables contain antioxidants and are high in fiber, vitamins and minerals. Cruciferous vegetables include broccoli, Brussels sprouts, cabbage, cauliflower, chard, kale, mustard greens, rutabagas and turnips.
- Dark Green Leafy Vegetables
- Flaxseed
- Garlic
- Grapes and Grape Juice
- Green Tea
- Soy
- Tomatoes
- Whole Grains - Whole grains are uncut, usually brown, and have all the nutrients from the grain still in them. Whole wheat flour, for example, is more nutritious than white flour, because it hasn’t had much of its protein, fiber and vitamins stripped away.
2. Foods rich in lycopene. This includes tomatoes (tomato paste, tomato sauce, cooked/canned tomato, tomato juice, fresh tomatoes), pink guava, watermelon and pink grapefruit.
3. Foods high in selenium. Good food sources include brazil nuts, sunflower seeds, fish, shellfish and seafood, turkey, chicken, eggs, whole wheat grain products
4. Lentils, dried beans, peas and soy foods. Legumes are high in fiber. They are a good substitute for meat, so can help you follow a more plant-based diet.
5. Foods that are rich in vitamin E. Good food sources include nuts and seeds (particularly sunflower seeds and almonds), vegetable oils, tomato sauce and dark green leafy vegetables.
Also remember to watch the fat. Choose fewer high-fat foods, particularly those from animal sources. High-fat diets tend to be higher in calories and may increase the risk of weight gain or obesity, which can, in turn, increase the risk of cancer.
