Cabbage
Cabbage attacks cancer from three angles. First, dozens of polyphenolic compounds that work as antioxidants strengthen healthy cells and ward off oxidative stress. Second, anthocyanins work to reduce inflammation, lowering cancer risk. Finally, cabbage contains glucosinates, which are converted into isothiocyanate compounds and prevent bladder, prostate, breast and colon cancers.Toss shredded cabbage into salads or soup.
More: Jalapeno-Cilantro Coleslaw Recipe
Garlic
Garlic's allyl sulfides damage and kill cancer cells. But be wary: the quality of the pungent bulb's anti-cancer properties is reliant on the manufacturing process. Studies show that if you cook garlic too soon after peeling, chopping or crushing, the cancer-fighting activity diminishes. If you're looking for cancer-protection from garlic, wait 15 minutes between peeling and cooking to allow sulfuric reactions to occur.More: The Health Benefits of Garlic
Omega-3 Rich Fish or Supplement
According to the American Cancer Society, studies have found that some omega-3 fatty acids found in fish and fish oil suppress the development of some types of cancer.Eat omega-3-rich fish, such as salmon, two to three times per week or opt for an over-the-counter fish oil supplement to take morning and night.
More: Healthy Fats: How Much Should You Eat?
Pomegranate
This bright pink fruit is perfect for breast-cancer prevention. That's because specific phytonutrients (ellagitannins) found in pomegranates and pomegranate juices have been shown to hinder the growth of breast cancer by suppressing estrogen production. Enjoy this sweet fruit juice in a smoothie, toss the seeds on a salad, or eat the fruit by itself.How to prepare a pomegranate: Cut off the top with a sharp knife. Next, score the fruit as if you're going to break it into quarters. Soak the pomegranate in water to allow the seeds to loosen. Begin peeling apart the fruit while it's in water. Separate the seeds by running your fingers through each quarter. Finally, collect the seeds and enjoy. Tip: the heavier the fruit, the juicier it will be.
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About the Author
Shoshana Pritzker is a registered dietitian and certified dietitian nutritionist on Long Island, New York. She served as online editor-in-chief and senior editor of FitnessRx for Women magazine from 2008 through 2012, and has been featured in Oxygen Magazine as well as other national media outlets. Shoshana provides nutrition counseling in areas including sports nutrition, weight loss, general nutrition, kids nutrition, pre- and post-natal, wedding prep, meal planning and recipe development. Read her blog Shodelicious.com, or find her on Twitter, Facebook and Pinterest.
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