Many items in the produce aisle can help you prevent cancer, but some other foods in the supermarket can also help protect your health and the health of your family.
Carotenoids – Found in produce like cantaloupe and carrots, these plant chemicals act as antioxidants and have been shown to reduce the risk of lung cancer.
Cold Water Fish – Omega-3 fatty acids found in fish oil, have anti-inflammatory properties. Fish high in Omega-3’s include salmon, tuna, mackerel, sardines, shellfish, and herring.
Cruciferous vegetables – High in vitamins, fiber, and potent anti-cancer phytochemicals, cruciferous vegetables are widely considered to be one of the healthiest food choices you can make. Some cruciferous vegetables are broccoli, cauliflower, radishes, Brussels sprouts, kale, cabbage and bok choy. According to the American Institute for Cancer, there is solid evidence that links cruciferous vegetables and protection against cancer. Studies have shown that this vegetable group has the ability to stop the growth of cancer cells for tumors in the breast, uterine lining, lung, colon, liver and cervix. Studies that track the diets of people over time have found that diets high in cruciferous vegetables are linked to lower rates of prostate cancer among men.
Ellagic Acid – Found in raspberries, strawberries, cranberries, walnuts, pecans and pomegranates, this phytochemical can act as an antioxidant, and may help break down and remove some cancer-causing substances.
Resveratrol – A polyphenol that may have antioxidant properties, resveratrol is found in the skin of red grapes, cocoa, peanuts, blueberries, and cranberries.
Whole Grains – Fiber is rich in antioxidants, helps fight colon cancer, and the phenolic compounds in whole grains may help reduce the risk of certain gastrointestinal cancers. Pick grains high in folate and fiber, such as oats.
Folate – Linked to lowered risk for gastrointestinal and pancreatic cancers, folate is found in dark green leafy vegetables, fruits and juices, nuts, beans, peas, dairy products, poultry and meat, eggs, seafood, and grains. Foods with the highest levels of folate include spinach, liver, asparagus, and Brussels sprouts.
Pomegranate Juice – Extremely antioxidant-rich, this juice helps prevent colon and prostate cancer.
If you or someone you know in the Portland area is interested in learning more about eating better to promote health, All and One Acupuncture can help! We offer free phone and NE Portland office consultations, so call today to schedule.