A Healthy You: Foods that Fight Cancer

Nylen Cancer Center - A Healthy You by Cindy Gates - Fight Cancer With Food by Cindy Gates RD, LDOne of the most important changes we can make in our health is to eat a plant based diet. A great new term is flexitarian - a vegetarian that is flexible to eat meat on occasion. Eating mostly plant-based means a diet heavy on beans, nuts, and green plants. We are all encouraged to eat more vegetables but some are so healthy that they are considered to be super veggies! Broccoli, kale and arugula are considered to be very healthy and are some of the best cancer fighters.Many wonder what to eat to prevent cancer or to prevent cancer recurrence. A new web site has been launched by the American Institute for Cancer Research. Anyone can go to this website and look up info on such things as broccoli, blueberries, etc. The website will show the research behind these food and drinks, helpful tips, and recipes. New foods will be continually added.No single food can prevent cancer, but research does show that a predominantly plant-based diet may help. Fruits, veggies and other plant based foods are generally low in calories, which helps us get to and stay at a healthy weight. This is important because extra body fat may increase the risk of different cancers.Broccoli belongs to a group of veggies from the cruciferous family. The four-petal flowers from these veggies resemble a cross or crucifer, hence the name. Other cruciferous veggies include Brussels Sprouts, cabbage, caulilflower, arugula, kale and collard greens. They are all excellent sources of vitamin C, fiber, antioxidants and something called glucosinolates. Studies show that Glucosinolates decrease inflammation which is a risk factor for cancer, inhibit enzymes that activate carcinogens and stimulate enzymes that de-activate carcinognens.It is recommended that we increase our cruciferous vegetables to 5-7 servings a week. So try raw, cooked, steamed, stir frys etc.Did you know that eating healthy and moving more can help you reduce your cancer risk? American Institute of Cancer Research has put together a CAN PREVENT Action Planner of great tips to help you eat smarter and be more active.