Welcome to Exan's Wellness and Life Skills Program

Five tips for eating foods that fight cancer

  1. Eat your fruits and vegetables. Fruits and vegetables are rich in cancer-fighting antioxidants. Tomatoes are high in lycopene, which has been shown to reduce the risk of prostate, stomach and lung cancer. Cruciferous vegetables, such as broccoli and cauliflower, contain indole-3-carbinol, which decreases the odds of contracting bladder cancer. Apples and onions have phytochemicals called flavonoids, which help to prevent various kinds of tumors.
  2. Eat foods high in fiber. Diets high in insoluble fiber have been proven to decrease the risk of many forms of cancer. To increase your intake of insoluble fiber, switch from processed refined flours (white bread, pastries, cookies, pasta) to foods made with whole grains and breads labeled "100 percent whole grains." Avoid eating breads labeled "enriched" or "unbleached" flour, "durum wheat," or "semolina." And beware of breads advertised as "whole-wheat." Despite being packaged as a healthy alternative, these are often highly processed. See "A Guide to Healthy Grains" at the back of your planner for more information.
  3. Go organic. Many of the 7,000 different herbicide and pesticide products currently available in North America were approved before their long-term effects were fully understood. Today, there is an overwhelming body of evidence linking herbicides and pesticides to various cancers. To avoid ingesting chemical carcinogens, choose certified organic products, which undergo rigorous inspections to ensure they're chemical-free.
  4. Eat wild fish. Eating fish and foods high in omega-3 fatty acids has been shown to lower the risk of throat, stomach, colon, rectum, lung and breast cancer. Wild fish is much healthier than commercially farmed or caught fish, whose health benefits can be offset by dangerous toxicity levels.
  5. Reduce the amount of meat you consume, particularly processed meats. Meats such as cold cuts, bologna and hot dogs contain nitrates, a chemical that preserves the meat's pink color. Unfortunately, nitrates also combine with stomach acid, creating a cancer-causing substance called nitrosamine. Purchase nitrate-free cold cuts. Better yet, switch to healthier proteins such as wild fish, free-range eggs, and organic dairy products.