Foods that lower cancer risk

We could live right, eat well, exercise, not smoke and drink moderately, but still we can get cancer. However, there are some foods that are protective against cancer.

Cruciferous vegetables

Let's think "green". We can't eat enough cruciferous veggies -- Brussels sprouts, broccoli, watercress and mustard greens. All are rich in antioxidant phyto-chemicals and fiber, which are cancer protectors.

Broccoli, cabbage and cauliflower contain indole-3-carbinol that can combat breast cancer by converting a cancer-promoting estrogen into a more protective variety. Broccoli, cauliflower, kale, Brussels sprouts and cabbage contain antioxidants lutein and zeaxanthin, which may help decrease prostate and other cancers.

Colorful fruits and vegetables

Colorful fruits and vegetables protect our cells from the ravages of free radicals, produced by your body's metabolism and from the environment. When left unchecked free radicals can be cancer-causing. Antioxidants from these healthy foods, a medium piece of fruit, half a grapefruit, a cup of melon, 20 grapes, a cup of berries stirred into a cup of yogurt or a fresh-fruit smoothie will get rid of those free radicals. Carrots, baked sweet potatoes, deep-orange sweet potato, mangos and nectarines mean vitamin C and beta carotene. Vibrantly colored, flavonoid-rich berries are tops for cancer-fighting antioxidants and phyto-chemicals. Red grapes contain antioxidants called bioflavonoids and are rich in resveratrol, which inhibits tumor growth.

Folate

Let's think brown, as in whole grains, beans and fortified breads and cereals. Grain foods are rich in folate, and research points to higher risk for colon, rectum and breast cancer in people who get less folate than they need (about 400 micrograms daily), and it's especially important for women who may be thinking about becoming pregnant. Women who drink alcohol should also be sure to get enough folate to lower cancer risk. We should eat our folate, and remember it's better from food than supplements.

Good Fat

Some fats are very good for us -- in the right portion size and ratio. Monounsaturated and polyunsaturated fatty acids (MUFA & PUFA) are rich in antioxidants E and selenium; these fats are linked to lower rates of heart disease and cancer. They enhance absorption of immunity boosting and inflammation reducing antioxidants from fruits and vegetables and lower risk for cancer. Best sources of healthy fats are nuts, seeds, avocado, flax seed and fatty fish. Portion control is important, because fat has 9 calories per gram compared to 4 for protein and carbohydrate. Olive and canola oils have the best nutritional profiles.

Cooked tomato

cooked tomato supplies us with a healthful dose of lycopene, an antioxidant that guards against various forms of cancer by blocking cell-damaging free radicals. Eating cooked tomatoes is best. Cooking releases lycopene inside the plant cells, making it easier to digest and absorb.

Green tea and Lemon

Green tea is already rich in antioxidants, but adding citrus juice leads to greater increase in disease-fighting catechins. Lemon juice in particular preserves the most catechins, while orange, lime, and grapefruit juices are less potent but still effective.