I had the opportunity earlier to talk with Dan Wells of Fox 19 about cancer prevention. It’s awfully hard to cover all the foods you should eat to prevent cancer (and why) in 3 minutes. So, below is a list of anti-oxidants in commonly eaten foods and why you should eat (or drink) them: Link to earlier segment: https://www.fox19.com/video/2019/09/19/healthy-foods-cancer-prevention/
- Green tea- contains catechins that have been found to reduce the risk of breast and other cancers.
- Coffee- contains polyphenols, compounds found to reduce the risk of liver and other gastrointestinal cancers. Take it black or with skim or 1% milk. Limit use of sugar and cream.
- Canned tomatoes, salsa or sauce- processed tomatoes have more bioavabilable (absorbable) lycopene- a phytochemical found to reduce prostate, ovarian and uterine cancer.
- Broccoli, kale, spinach, Brussels sprouts- contain indoles and sulfuraphane- two nutrients found to fight cancer. Leafy vegetable intake may reduce risk for lung cancer (so does smoking cessation)!
- Berries- blue and blackberries contain anthocyanin- a phyochemical that reduces risk for Alzheimers disease and cancer.
- Whole grains- go for farro, quinoa, barley, rolled oats, bulgur and other whole grains. These contain more selenium and vitamin E, which are known anti-oxidants. Get these nutrients from foods, not pills. Selenium supplements have been found to raise risk for diabetes.
- Be moderate with alcohol- alcohol is a known toxin in our diets. Moderate drinking means 1 drink/day for women, 2/day for men. To reduce breast cancer risk, cut the amount down further to 3 drinks/week.
- Yogurt and low-fat dairy products- yogurt contains pro-biotics to keep gut bacteria thriving. Dairy products are good sources of calcium, which helps reduce risk for colon cancer. Avoid excessive calcium intake from supplements or too much full-fat dairy. There is a link between high dairy intake (4 or more servings/day) and prostate cancer risk.
- Get moving- weight control and regular physical activity may help prevent cancer and cancer recurrence. You don’t have to be a gym rat, but regular walking, biking or other activity makes a difference.