EAT A RAINBOW OF REAL FOOD EVERY DAY October 10 2014
Diet is a very important cancer-fighting tool. Color is one of the best indicators of a food’s health benefits. Foods within each color group have properties that target specific cancers. When you eat all the colors, you are working far more disease-combating nutrients and vitamins into your meal. It is important to "Eat A Rainbow" of foods everyday!
Fight: Pancreatic and ovarian cancers
Tomatoes have been shown to be protective against ovarian cancer in a study of 13,000 California women. Eating a half-cup of tomatoes five or more times a week may reduce your risk of ovarian cancer by up to 60%.
Another Canadian study connected eating tomatoes to a reduced risk of pancreatic cancer. This pancreatic protective factor can be attributed to lycopene, which is richly abundant in tomatoes and other foods like red peppers and red berries. Try to eat one serving of these red foods at least once a day.
Fight: Stomach and ovarian cancers
Beta-carotene, responsible for the orange color in carrots, pumpkins, squash and sweet potatoes, has been shown to exhibit anti-carcinogenic effects on stomach cancer by promoting cancer cell death.
Caffeic acid, an organic compound found in sweet potatoes and carrots, has been shown to slow down breast cancer growth, and even promote cell death as well. Consume these orange foods at least twice a week.
Fight: Stomach and esophageal cancers
Citrus fruits, like lemons, tangerines and grapefruit, and papaya are rich in vitamin C, a powerful antioxidant that has been shown to be protective against almost all cancers, especially stomach cancer, throat and mouth cancers, and colon cancers.
These foods are also rich in flavonoids, which inhibit tumor cell growth and detoxify against harmful substances. Add these fruits to your diet at least once a day.
Fight: Ovarian, breast and lung cancers
There is abundant evidence that suggests eating cruciferous vegetables, like kale, endive, bok choy, cauliflower, broccoli and cabbage, is associated with a lower risk of stomach, ovarian, breast, colorectal, and lung cancers.
These veggies are rich in glucosinolates, a compound which protects against cancer development and growth. They are also rich in the vitamin K that you need to help prevent diabetes, which will reduce your pancreatic cancer risk. Eat these foods at least twice a day to help cut your cancer risk.
Fight: Stomach, ovarian and colon cancers
Think mushrooms, garlic, onions, shallots and chives (which belong to the onion family). This group of foods belongs to the allium vegetable category. They have been connected to lower levels of stomach cancer. Allicin, the active compound in garlic, has antimicrobial and antioxidant effects. Allicin is released when garlic is chopped, crushed or chewed. To maximize your benefit, wait about 10 minutes before cooking garlic to allow the allicin to form.
The polyphenols found in onions have anti-cancer effects on colon cancer cell lines. Onions also contain natural cancer fighters like apigenin, anthocyanin, myricetin, and quercetin. Women who frequently consumed these foods were found to have lower rates of ovarian cancer. Mushrooms are high in vitamin D, which also helps reduce ovarian cancer risk. Add these neutral-colored foods to your diet at least once a day.
But Don't Sabotage Your Diet With Dangerous Foods
Adding a rainbow of disease-fighting foods to your diet is a good first step. But remember, you must also subtract the harmful foods from your diet as well. Research has shown that some foods can increase your risk of cancer and should be avoided.
Reduce Dairy: Limit it to 10 grams of lactose a day. That's about one cup of milk or one cup of ice cream.
Eliminate Soda: Drink no more than one can of soda a week.
Reduce Alcohol: The American Cancer Society recommends no more than one alcoholic drink per day for women and two drinks for men.
Reduce Processed Meats: Lunch meats, hot dogs, bacon and sausage are high in carcinogens.
Reduce Sodium: Avoid foods high in sodium and foods that are canned and packaged.
Source: Dr. Oz