10 Cancer-Fighting Foods to Eat Now

Prevent the disease with these good-for-you bites

What you eat for dinner affects how you feel 15 minutes later, but it can also make a difference in the long run. Consuming more fruits, vegetables and whole grains is a smart plan for cancer prevention, but there are some foods that may give you extra protection. Ten items to add to your shopping list:
1. Cruciferous vegetables 

 

Raw broccoli, cabbage and cauliflower contain glucosinolates, a type of phytonutrient that can help kickstart the production of toxin-clearing enzymes.
2. Grapefruit 

This juicy citrus fruit—along with bell peppers and oranges—is chock-full of vitamin C, which may block the formation of cancer-causing compounds.
3. Tomatoes 

 

Lycopene, the chemical that gives tomatoes their red color, is a powerful antioxidant. Studies have shown that it can prevent breast, lung and endometrial cancer from spreading.
4. Pecans  

 

Pecans (as well as walnuts and pomegranates) contain ellagic acid, a nutrient that research suggests inhibits cancer cell growth.
5. Tea 

 

Compared with those who don't drink tea, regular sippers (green, black, oolong or white all count) are at a lower risk of certain cancers, such as breast, colon, lung and ovarian.
6. Ginger 

 

Fresh or dried ginger has antioxidant properties that may aid in cancer prevention, says research.
7. Rosemary 

 

Rosemary contains carnosol, a natural chemical that has been found to potentially help reduce breast cancer risk.
8. Legumes 

 

Because dry beans and peas contain plenty of folate, a B vitamin that promotes healthy cell division and fixes damaged cells, they lower your risk for pancreatic cancer.
9. Whole Grains 
 
Foods like brown rice, oatmeal and corn all contain lots of fiber, which has been found to lower colorectal cancer risk.
10. Berries

 

While all kinds contain ellagic acid, strawberries and raspberries are your best bets for blocking cancers of the skin, bladder, lungs, esophagus and breasts. The chemical acts as a strong antioxidant, neutralizing harmful carcinogens and slowing the spread of cancerous cells.
Photos by Getty Images,src womansday.com/
 
 





 

 

Fall Foods That Ward off Illness, Keep You Full and More

Healthy picks to add to your grocery list

Stay full with…Apples

 

Just one large apple has 5 g fiber, so munching on the fruit will keep you sated.
For your table Bake a cinnamon apple crisp, halving the sugar in the recipe and adding 1 tsp nutmeg. (The crisp will taste slightly tart, but still full of flavor.) The cinnamon also pulls its weight healthwise: The spice has been shown to help maintain steady blood sugar levels, which, in turn, prevents overeating.
As a snack Place 1 apple (cut into ½-in. pieces), 2 Tbsp water and a dash of cinnamon in a bowl. Cover and microwave on high for 6 to 7 minutes (or until tender).
Ease a cold with…Yucca

 

A half-cup of yucca (cassava) provides more than 35% of your recommended daily vitamin C, which might help shorten the duration of sniffles.
For your table Make yucca con mojo, and boil the yucca (don't fry) to cut calories. Bonus: The garlic in the mojo sauce may boast antiviral properties.
As a snack Make yucca chips to satisfy a craving for crunch. To bake your own, peel and thinly slice 1 medium yucca. On a baking sheet, toss the slices with 1 Tbsp olive oil, ½ tsp dried garlic flakes and ¼ tsp salt and arrange in a single layer. Bake in a 450°F oven for 12 to 14 minutes (or until golden brown).
Ward off illness with…Pepitas

 

Pepitas, or roasted pumpkin seeds, offer zinc, a mineral that helps fight bacteria and viruses.
For your table Mix a large handful of pepitas into sautéed green beans. It's an illness-fighting one-two punch—½ cup of the beans packs 10% of your daily vitamin C and more than 8% of your vitamin A needs. These also bolster immunity.
As a snack Toast 1 cup pepitas (spread out on a baking sheet and drizzled with ½ tsp canola oil) for 10 minutes at 325°F. While warm, dust with ¼ tsp of your favorite spices plus ¼ tsp salt. Let cool, then enjoy.
Boost your mood with…Butternut Squash

 

This sweet golden-hued winter squash contains beta-carotene, vitamin B₆ and magnesium, all of which may help you feel happier, according to research.
For your table Cook a butternut squash casserole, subbing light coconut milk for butter to cut fat. Top it with pecans—they're high in manganese, a mineral that can temper mood swings.
As a snack Heat a cup of butternut squash soup and stir in chopped pecan pieces for a savory sip. Pair with a small handful of whole-grain crackers.

SOURCES: Niki Castro, MSW, LCSW, wellness counselor and founder, Body By Design Wellness. Lorena Drago, MS, RD, CDN, certified diabetes educator, Hispanic Foodways, LLC. Michelle Dudash, RD, cordon bleu chef and author, Clean Eating for Busy Families. Ximena Jimenez, MS, RDN, LD, national spokesperson, Academy of Nutrition and Dietetics. Sylvia Meléndez-Klinger, MS, RD, LDN, CPT, nutrition and culinary consultant, Hispanic Food Communications, Inc.
Photos by Getty Images,src http://www.womansday.com/health-fitness/nutrition/healthy-fall-foods