Creating a Nutritional Arsenal of Superfoods in Your Kitchen
Posted on by Karen Sabbath, MS, RD, CSO
Many people diagnosed with cancer are besieged with “free advice” from wellmeaning friends and family who offer suggestions on foods to eat or avoid that may prevent their cancer from growing or coming back. There are dozens of diets and thousands of supplements being promoted that often lack the clinical evidence to back up their grandiose claims, but with the vast amounts of information on the internet, people are confused and overwhelmed.
What CAN you do to give your body what it needs to reduce inflammation, maintain your immune system, and provide the top disease fighters in the form of antioxidants and phyto (plant) nutrients? You may not need to go any further than your supermarket to buy “superfoods” that provide a powerhouse of disease - fighting antioxidants and phytochemicals. They are often more beneficial (and less costly) than taking their extracts in supplement form.
Stock your fridge and pantry with some of the following:
Apples
As the old saying goes, eat an apple a day and (maybe) keep the doctor away.
- Great source of fiber and vitamin C
- Contain cancer-fighting phytochemicals/antioxidants, 30% of which are in the skin
- Soluble fiber pectin, as well as insoluble fiber in apples, may play a role in preventing colorectal,lung, breast, and head and neck cancers
Blueberries
Try to eat a half cup a day of these little blue powerhouses, either in a smoothie, your cereal, a salad, or just by themselves.
- Antioxidant and anti-inflammatory
- Contain fiber, vitamins C and K, and many cancer-protective phytonutrients.
Broccoli & Other Cruciferous Vegetables
This nutritious family of vegetables includes broccoli, cauliflower, cabbage, turnips, Brussels sprouts, and kale. All can be eaten raw or cooked.
- Contain sulforaphanes—potent antioxidants being researched for their role in cancer prevention
- Contain vitamin C, vitamin K, and lots of fiber
Carrots
Baby carrots are great for snacking, and shredded carrots add sweetness and crunch to any salad.
- Rich in beta carotene (which givies them their orange color)
- Great source of vitamins A, K, and fiber
Dark Green Leafy Vegetables
Spinach, kale, romaine, greens, chicory, and Swiss chard are packed with goodness and delicious cooked or raw.
- Filled with fiber, folate, and carotenoids
- Appear to play a role in preventing breast, skin, lung, and stomach cancers
Dry Beans, Split Peas & Lentils
They come in a multitude of shapes and colors, and are actually the seeds of legume plants.
- Contain protein (a half cup gives you the same protein as 1 ounce of meat, fish or chicken)
- Contain large amounts of fiber, folate, and phytochemicals
- May help prevent colon cancer by maintaining gut health
Flaxseed
These tiny brown nutty flavored seeds can be ground up and added to your smoothie or cereal.
- Great source of omega-3 fatty acids and lignans, which may play a role in blocking hormone-related cancers
- Contain protein and fiber
- May help lower cholesterol
Garlic
A member of the allium family, along with onions, shallots, scallions, leeks, and chives, garlic is a staple of many cuisines. For best results, crush the garlic, and allow it to sit for several minutes before using.
- The active ingredient, allyl sulfide, has been studied for its role in cancer prevention, colon health, and heart disease
- Has antibacterial properties
- High in manganese, vitamins B6 and C, and selenium
Soy
Soy beans come in many forms, including edamame, tofu, and soy milk. Contrary to what many people believe, they do not need to be avoided by women with hormone-sensitive breast cancer if consumed in one of the forms listed.
- Helps lower cholesterol
- May be protective against colon cancer and hormone-sensitive cancers (breast and prostate)
Winter Squash
Known for their rich orange-colored flesh, members of the winter squash family include acorn, butternut and spaghetti. They can be baked, roasted, or boiled and pureed.
- Rich in beta-carotene (plant form of vitamin A), vitamin C, potassium, and fiber
- Help prevent eye damage by filtering out UV rays
- High antioxidant content appears to help lower the risk of head, neck, and lung cancers
Tea
Tea comes from the plant Camellia sinensis, which is a warm-weather evergreen. Although there are hundreds of varieties, they fall into four basic categories: black, green, oolong, and white. Regular tea is a source of caffeine and, like coffee, may need to be restricted in some people.
- Contains phytochemicals being studied for their role in cancer prevention
- Green tea contains EGCG (epigallocatechin); black tea is also loaded with antioxidants
Tomatoes
Tomatoes are the second most widely consumed vegetable in the U.S. They can be eaten cooked and raw and are a staple in the Mediterranean diet.
- Packed with vitamins A and C, potassium, and an antioxidant called lycopene, which gives them their trademark red color
- May play a role in preventing prostate cancer, especially when cooked
Nuts
All nuts are packed with healthy nutrients and should be considered an important player in anyone’s diet (unless you are allergic!). In particular, walnuts play a significant role in a heart-healthy eating plan.
- Great source of plant protein, healthy fats (omega-3s), fiber, and antioxidants
- May also play a role in the prevention of breast and colon cancer
Whole Grains
There are many types of whole grains, including brown rice, oatmeal, whole wheat, barley, and millet. The fiber-rich bran and germ, found only in the whole grain, are where the most nutrition is located. Avoid whole wheat grains if you have celiac disease or are gluten sensitive.
- Great source of fiber, magnesium, B vitamins, and phytochemicals
- Being researched for their role in the prevention of heart disease and cancer
Try to incorporate a few of these foods every day, and change it up daily, to maximize the benefit of the naturally occurring antioxidants and phytochemicals in these superfoods. Think of it as providing a natural defense against disease.
We know that there are no guarantees, but let food and its healing powers be your partner.
Questions about nutrition? Contact Leever’s nutritionist, Karen Sabbath, MS, RD, CSO, at 203-575-5510 or email her at ksabbath@leevercancercenter.org.