Cancer-Fighting Foods

Though there is no silver-bullet food proven to fight cancer, having an overall healthy diet is important to cancer prevention. Make sure to incorporate these healthy foods into your diet.

Cruciferous Vegetables (Broccoli, Cauliflower, Cabbage, Brussels Sprouts)

Food: Cruciferous Vegetables (Broccoli, Cauliflower, Cabbage, Brussels Sprouts)
Helpful Nutrients: Cancer-fighting phytochemicals sulforaphane and indole-3-carbinol
How They Work: These phytochemicals boost enzyme production and detoxify carcinogens before they damage cells. Sulforaphane and indoles may have a protective effect on cancers of the colon and stomach.
Best Way to Prepare: Steam or microwave these veggies to reap the ultimate benefits.
Best Form of Food: By the time broccoli makes its journey from the garden to your home, some of the vitamin C is gone because water-soluble nutrients dissipate over time. Although veggies in raw form are rich in fiber, it's possible that frozen veggies pack more nutrients, says Colleen Doyle, nutrition and physical activity director for the American Cancer Society.
Recipes: Broccoli and Chicken Stir Fried Rice from Cooking Light

Tomatoes

Food: Tomatoes
Helpful Nutrient: Lycopene
How It Works: Lycopene is an antioxidant that helps protect against tissue damage, which is associated with cancer risk. This antioxidant provides protection to a cell's membrane to lower the risk of certain cancers, especially prostate, lung, and stomach cancers.
Best Way to Prepare: Tomatoes deliver the ultimate nutrients when they are cooked. According to Doyle, cooking tomatoes breaks down their cell walls and makes more lycopene available, so your body is able to absorb more nutrients when the tomatoes hit your plate.
Recipes: Grilled Flatbreads with Tomatoes and Basil from Cooking Light

Berries

Food: Berries
Helpful Nutrients: Anthocyanins and ellagic acid
How They Work: Anthocyanins are antioxidants shown to have anti-inflammatory properties, and some cancers, such as esophageal, are associated with chronic inflammation. Ellagic acid is another antioxidant that is found to stimulate carcinogen-detoxifying enzymes and slow tumor growth.
Which Berries Have What: Blueberries are high in anthocyanins, which give fruits their red, blue, and purple colors. Raspberries and strawberries are high in ellagic acid.
Best Way to Prepare: Fresh, frozen, or blended in a smoothie.
Recipes: Blueberry-Passion Fruit Smoothie from Cooking Light

Whole Grain

Food: Whole Grains (Brown Rice, Whole-Wheat Pasta, Oats, Popcorn)
Helpful Nutrients: Phenols and phytoestrogens, including lignans
How They Work: Phenols are strong antioxidants that protect cells. Lignans are estrogen-like compounds that scientific studies suggest may slow down the development of breast, prostate, and colon cancers.
What are Whole Grains: Food that contains the entire grain seed.
Eat More Whole Grains: Americans consume less than one-third of the recommended daily amount of whole grains. Add more to your diet by substituting whole-grain or rye products for greasy chips, white breads and rolls, and crackers.
Recipes: Whole Wheat, Oatmeal, and Raisin Muffins from Cooking Light

Dark Leafy Greens

Food: Dark Leafy Greens (Spinach, Romaine Lettuce, Kale)
Helpful Nutrients: Fiber, folate, and a wide range of carotenoids
How They Work: Carotenoids, including lutein and zeaxanthin, are strong antioxidants essential for preserving vision, especially as we age. Some studies show carotenoids may reduce the risk of cataracts, macular degeneration, and they probably reduce the risk of certain types of cancers such as mouth, phaynx, larynx, and lung cancers.
Why Vegetables are Better: Plant foods have essential nutrients, such as phytochemicals, that dairy and meats lack. Phytochemicals promote good health and prevent diseases.
Recipes: Cranberry Spinach Salad with Gorgonzola from Cooking Light

Flaxseed

Food: Flaxseed
Helpful Nutrients: Lignans
How They Work: Lignans are phytoestrogens, which are plant compounds with anti-estrogen effects, that lower the risk of estrogen-dependent cancers. Some studies show that high levels of lignans may reduce risks of prostate, ovarian, and breast cancers; osteoporosis; and cardiovascular disease.
Reap the Most Benefits: Many nutritionists recommend ground flaxseed because it is easier for the body to digest and it helps get the most health benefits out of the seed.
Where Is It Found: Ground flaxseed can be found in multi-grain breads, muffins, cereals, and breakfast bars. You can also buy ground flax to add to your foods.
Best Way to Prepare: Add a tablespoon of ground flaxseed to your cereal or yogurt or bake ground flaxseed into muffins, cookies, and breads.
Recipes: Zucchini-Pecan Flaxseed Bread from Cooking Light

Allium Vegetables

Food: Allium Vegetables (Garlic, Onions, Chives, Scallions)
Helpful Nutrients: Allyl sulfur
How They Work: Allyl sulfur compounds  are thought to help rid the body of cancer-causing chemicals and cause cancer cells to die naturally.
Benefits of Garlic: Several studies found that people who ate more garlic lowered their risks of developing stomach, prostate, and colorectal cancers.
Recipes: Roasted Garlic and Shallot Potato Soup with Cheesy Croutons from Cooking Light