Happy Halloween! As we bring Breast Cancer Awareness month to an end and embark into the holiday season, it’s time to focus on the foods to eat for cancer prevention and for strong and healthy bodies. Top 10 Food Lists are popular because they focus our attention on powerful foods, but please realize there are many fantastic foods out there. This list is just a sampling of foods that are so, so good for us.
Top 10 Foods To Eat
10. Tomatoes. Extensively studied for prevention of prostate cancer, tomatoes are high in the red-pigmented antioxidant, lycopene. Lycopene gives tomatoes, watermelon and red bell peppers their vibrant red colors and is best absorbed from cooked tomatoes with a little bit of fat, such as in marinara sauce.
9. Organic olive and non-GMO canola oils. The concentration of antioxidants is higher in organic olive oil compared to regular, and the majority of canola oil on the market will be from genetically modified plants, unless it’s organic. So choose organic for your olive and canola oils when you can.
8. Legumes. Black beans, lentils, hummus, chili, chickpeas and green peas are all legumes. All varieties of beans, peas and lentils, are high in protective fiber and antioxidants, and should be staple foods in your diet.
7. Leafy greens. The darker the better. Spinach, romaine and kale are full of folic acid, which is a powerful vitamin, capable of repairing damage to our DNA before cancerous cells are formed. Get your folic acid from foods, not supplements.
6. Ginger, turmeric, rosemary and other herbs and spices. Full of flavor and health-benefits, herbs and spices are one of Mother Nature’s greatest inventions. Invest in quality herbs and spices to bring loads of anti-inflammatory antioxidants to your plate, as you create tasty meals that reinforce healthy eating habits.
5. Wild salmon. Compared to farmed salmon, wild salmon is higher in omega-3 fatty acids and free of environmental contaminants. Wild salmon can be found frozen and canned all year round.
4. Exercise. Regular exercise is associated with reduced risk of cancer, diabetes, heart disease and early death. Do it because it’s good for you, but please find something you enjoy so that it also helps alleviate stress.
3. Non-GMO edamame, soy nuts and tofu. Choose non-GMO or organic whole soy foods. Soy foods do not increase the risk of estrogen related breast cancers, and may be protective for adolescent girls when their breast tissue is developing.
2. Berries. Like tomatoes, you can see the protective antioxidants when you look at berries. Strawberries, blueberries, raspberries and black raspberries are concentrated sources of plant chemicals that fight disease. Top your cereal, salad, yogurt, and cottage cheese with berries. I even tried a recipe once for Chicken and Blueberry Pasta Salad that was delicious. Use frozen berries if fresh isn’t available to you.
1. Crucifers. This family of vegetables includes spinach, broccoli, cauliflower, kale, radish, cabbage, Brussels sprouts, horseradish, and rutabagas. These vegetables are linked to lower risk for cancer more directly than any other vegetable. Don’t know what to do with these veggies? My new favorite way to eat broccoli sprouts is finely chopped and mixed into salmon salad with canola mayo, onions and celery. Make lettuce wraps with the salmon salad by wrapping in a romaine or spinach leaf. Sara loves it! Stay tuned for Roasted Brussels Sprouts coming up next month.
Fill your fridge and pantry with these staples and not only will your food taste good, but it will make you feel good and do good for your awesome body.
Material on this blog is provided for informational purposes only. It is general information that may not apply to you as an individual, and is not a substitute for personalized nutrition or health advice or healthcare. Never disregard medical advice or delay seeking medical care because of something you have read or accessed through this website.