R3 Flat Belly Shot

Recently, I posted my list of favorite fruits. Now, I would like to share to you another lists of my fruits and veggies which have maximum benefits for fighting cancer. 

BROCCOLI

Research has revealed that a chemical component called indole-3-carbinol can combat breast cancer by converting a cancer-promoting estrogen into a more protective variety.  The phytochemical sulforaphane raises the levels of certain cancer-fighting enzymes that defend the body from cigarette smoke, fumes, pesticides, and other known carcinogens.

Broccoli leaves actually contain more beta-carotene (i.e. pre-Vitamin A) than the florets. Stir-fry, steam, or microwave is the best to prepare broccoli to preserve its nutrients. Also include the stems, peel off the outer layer then slice it to medium sized pieces. Cook it first before the leaves and the florets. Avoid garnishing broccoli with fatty cheeses and creams. Instead, squeeze on some lemon juice or sprinkle with toasted bread crumbs.

PAPAYA

Papaya’s plentiful store of Vitamin C works as an antioxidant and may also reduce absorption of cancer causing nitrosamines from the soil or processed foods. Papaya also contains folacin, or more popularly known as folic acid, which has been shown to minimize cervical dysplasia and certain cancers. Moreover, the nutrients found in papaya promote health of the cardiovascular system and prevent colon cancer. 

Choose papayas that are at least half yellow in the store - fully green ones were probably picked too soon and won’t ripen properly.  You can serve papaya in fruit salad, add it to a garlic-and-spinach pasta mixture, or just eat it on its own and let its juice dribble down your arm. 

GARLIC

Garlic’s immune-enhancing allium compounds block carcinogens from entering cells and slow tumor development. Diallyl sulfide, a component of garlic oil, has also been shown to render carcinogens in the liver inactive. Studies have linked garlic - as well as onions, leeks, and chives - to lower risk of stomach and colon cancer.

Add raw garlic to salads, use it fresh in marinades and sauces; rub freshly cut garlic around the insides of salad bowls and over chicken and fish fillets. Avoid dried or powdered garlic, which is less concentrated - and less effective.

KALE

Research has shown that indoles, nitrogen compounds found in kale and other leafy veggies may help stop the conversion of certain lesions to cancerous cells in estrogen-sensitive tissues. In addition, isothiocyanates, phytochemicals found in kale, are thought to suppress tumor growth and block cancer-causing substances from reaching their targets.

A cruciferous vegetable, kale requires quick cooking - blanching or steaming - to preserve its nutrients. When you’re done, save the nutrient-rich cooking liquid for soups or sauces. You can also use whole large leaves to wrap fillings or to layer in lasagna.

SWEET POTATO

This nutrient-dense food contains many anticancer properties. It’s loaded with beta-carotene, which may protect DNA in the cell nucleus from cancer-causing chemicals outside the nuclear membrane.

Go for freshness when picking potatoes - canned varieties contain less beta-carotene and Vitamins C and B. Naturally sweet and creamy, mashed sweet potatoes can be enhanced with a little apple juice. Or whip the cooked tubers with orange zest or orange juice and season with cinnamon, nutmeg, and ginger.

GRAPEFRUIT

Grapefruits like oranges and other citrus fruits, contain monoterpenes, believed to help prevent cancer by sweeping carcinogens out of the body. Some studies show that grapefruit can inhibit the proliferation of breast-cancer cells in vitro. It also contains vitamin C, beta-carotene, and folic acid.

Grapefruit can be sweetened with brown sugar or a drizzle of maple syrup or honey; vanilla extract, fresh mint, and almonds also accent the fruit’s flavor. Grapefruit juice will give you the antioxidants and phytochemicals that fight cancer, but it’s missing the fiber that fresh, whole grapefruit offers.

AVOCADO

Avocados are rich in glutathione, a powerful antioxidant that attacks free radicals in the body by blocking intestinal absorption of certain fats. Ounce for ounce, avocados also supply 60 percent more potassium than bananas and are a strong source of beta-carotene.

SEAWEED

Seaweed and other sea vegetables contain beta-carotene, protein, vitamin B12, fiber and chlorophyll, as well as chlorophylones, important fatty acids that may help in the fight against breast cancer. Also, many sea vegetables have high concentrations of the minerals potassium, calcium, magnesium, iron and iodine.

Sea vegetables come fresh, dried, or powdered. Both the Japanese and the Irish regularly use them as flavorings for broths and soups, stir-fried over rice, or as a wrap for fish and other seafood.  Varieties such as dulce, wakame, kombu, and hijiki even appear in pancakes, salads, puddings, and sandwiches.

TOFU

Soy contains several types of phytoestrogens - weak, nonsteroidal estrogens that could help prevent both breast and prostate cancer by blocking and suppressing cancerous changes. Genistein, one type of phytoestrogen, also lowers breast cancer risk by inhibiting the growth of epithelial cells and new blood vessels that tumors require to flourish.

Tofu is made by coagulating the protein in soybeans – much the way cheese is produced.  While bland on its own, tofu absorbs other flavors when cooked, making it perfect for stir-fries, dips, spreads, shakes, and even cheesecake. It’s also a good high-protein substitute for meat, whole milk, and mayonnaise.