10 Cancer Fighting Foods: How to Add Them to Your Diet!

October 07, 2017

Since it is breast cancer awareness month, we would like to raise awareness in our own way by sharing with you the top 10 cancer fighting foods according to the latest research.

 

This blog was written by Angela Azar , Licensed Dietitian and intern at Healthy Happy Us and edited by Rola GhaddarUS Registered Dietitian and Certified Health Coach at Healthy Happy Us, a nutrition and exercise diet center in Beirut, Lebanon.

 

The main cause for developing breast cancer is a genetic abnormality due to inheritance or other risk factors such as age and lifestyle habits. HOWEVER  there are some super foods which you can incorporate in your daily diet in order to significantly decrease the risks of developing breast cancer!

 

Top 10 Cancer Fighting Foods

 

1- Carrots & Sweet potatoes

 

These orange vegetables are rich in beta carotene that protect the DNA of cells from mutations that can cause cancer. 

 

How to add it to your diet: 

  • Prepare a bowl of carrots with a drizzle of lemon and a sprinkle of salt for an evening snack. 
  • Replace french fries with sweet potato fries for a boost of beta carotene! 
  • Add carrots to your stews (goes perfectly with green peas) and side steamed vegetables. 
Sweet Potato Fries

Sweet Potato Fries

 

2- Turmeric

 

Turmeric is a spice that comes from the ginger family which reduces inflammation in the body.

 

How to add it to your diet: 

  • Have you heard of golden milk? Adding turmeric to your milk will add the perfect spice to your sweet and it’ll increase its anti-inflammatory properties. 
  • Sprinkle turmeric over your scrambled eggs. 
  • Cook rice with a bit of turmeric from time to time for a change.
Golden Milk

Golden Milk

 

 

3- Pomegranate 

 

Some studies showed that pomegranate had a suppressive effect on human breast cancer cells by blocking the cancer cells oxygen supply, slow cell growth and promote cell death. 

 

How to add it to your diet: 

  • Sprinkle some pomegranate on your yogurt parfait, oatmeal or chia seed pudding. Check this link for the perfect chia seed pudding recipe. 
  • Add it to your fruit salad or simply have it as a snack 
  • Add some sweet to your salad by tossing some pomegranate on top! Raw kale, walnuts and pomegranate make a great combination with balsamic dressing.  

 

Pomegranate Chia Seed Pudding

Pomegranate Chia Seed Pudding

 

 

 

4- Citrus Fruits

 

 Citrus fruits are rich in folic acid and antioxidants which sweep the carcinogens out of the body!

 

How to add it to your diet: 

  • Citrus fruits such as orange, tangerine and grapefruit make a great refreshing afternoon snack.
  • Go the extra mile and jot them in your salad! Check this link for a delicious green salad with orange, beetroot and avocados. 
Green Salad with Orange, Beetroot & Avocados

Green Salad with Orange, Beetroot & Avocados

 

 

 

5- Flax seeds

 

These seeds are rich in omega 3- fatty acid and contain a component called lignans which have protective effects over breast cancer. Make sure you have the flax seeds ground in order to absorb its nutrients efficiently. 

 

How to add it to your diet: 

  • Flax seeds are on those ingredients you can add to everything and anything. Sprinkle some flax seeds on your breakfast puddings, salads, smoothies and energy balls.  
  • Flax seeds can also be used as an egg replacement in baking. 
Flax Seeds: Cancer Fighting Foods

Flax Seeds: Cancer Fighting Foods

 

 

 

6- Figs

 

Figs contain a compound called benzaldehyde which was shown to be effective in shrinking tumors!

 

How to add it to your diet: 

  • Get creative: Spread some cheese on whole grain toast and top it with chopped dried figs.
  • You can always go for 2 figs as a snack whenever you feel hungry.
Figs: Cancer Fighting Foods

Figs: Cancer Fighting Foods

 

 

 

7- Tomatoes

 

Tomatoes are rich in a  pigment called lycopene that attacks free radicals. Whether it was breakfast, lunch or dinner tomatoes always have a place next to your dish!

 

How to add it to your diet: 

  • Tomatoes is a must in your salad. 
  • Go for tomato sauce in your pasta and stews. 
  • Have it in your side vegetables plate as well as sandwiches for breakfast.   
Tomatoes: Cancer Fighting Foods

Tomatoes: Cancer Fighting Foods

 

 

8- Sea vegetables

 

Sea vegetables are powerhouses of nutrients and contain an anti-cancer compound that fights cancer cells.

 

How to add it to your diet: 

  • Mix a variety of sea vegetables with shrimp and brown rice. 
  • For sushi lovers use sea vegetables to wrap avocados and salmon.
  • You can also have a sea vegetables salad as a side dish.
Sea Vegetables Salad: Cancer Fighting Foods

Sea Vegetables Salad: Cancer Fighting Foods

 

9- Garlic

 

Garlic boosts the activity of immune cells that fight cancer.

 

How to add it to your diet: 

  •  It is a Lebanese tradition to add garlic to most of the stews. Let’s keep on doing that! 
  • Enjoy homemade garlic with some taouk and grilled vegetables.

 

Garlic: Cancer Fighting Foods

Garlic: Cancer Fighting Foods

 

10- Green Tea

 Green tea contains a compound called polyphenols which has antioxidant and anticancer properties. 

How to add it to your diet: 

  • Winter is coming! Stay warm with a cup of Green tea whilst getting your dose of antioxidants.
  • Enjoy a cup of green tea when you wake up or in the afternoon. 
Green Tea: Cancer Fighting Foods

Green Tea: Cancer Fighting Foods

 

Stay tuned for another blog about cancer causing foods and how to replace them in your diet! 

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Rola Ghaddar

US Registered Dietitian at Healthy Happy Us
Her smile, positive energy and optimism are transferred to the people around her. She always has ways to motivate you to achieve your health goals! She has a passion for nutrition education and she is bound to make your healthy living journey a fun learning experience. Her extensive experience with NGOs and Syrian refugees allows her to comfortably communicate, counsel, and educate people from different backgrounds and age groups. Her patience is incomparable, as she's always ready to answer all her client’s inquiries.
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