These everyday foods have high levels of cancer-fighting antioxidants that can help protect your body from the disease.
Cancer rates continue to rise—there were over 1.6 million new diagnoses in 2016. But the foods you eat can play a big role in your defense. Foods rich in cancer-fighting antioxidants can help to prevent the disease, and thankfully you probably already have many of them in your kitchen. Here are six cancer-fighting foods you should always have on hand in your pantry, fridge or freezer, and some ideas for how to cook with them.
1:Chia Seeds
These protein-rich gems do more than add crunch as a smoothie bowl topping. Versatile and tasty, chia seeds contain many antioxidants, including quercetin, kaempferol, and chlorogenic acid, all associated with prevention of lung and prostate cancer. Chia seeds are rich in fiber, potentially reducing risk of colorectal cancer.
Watch the video below to see how to make a quick, no-cook jam with chia seeds:
2:Red Grapes
Resveratrol isn’t only found in red wine! It’s one of the most studied cancer-fighting compounds, and it actually inhibits cancer-producing cells. The skins of red grapes are rich in resveratrol. Red and purple grapes also contain anthocyanins and catechins, both powerful antioxidants.
Freeze grapes in small plastic sealed bags for a cold and refreshing snack pack. Roasting grapes brings out a caramelized sweetness perfect to top salads, grilled chicken, or whole grain toast. Red grapes are available year-round, but get them locally and cheaper in the summertime.
3:Walnuts
Sometimes called the “super nut,” walnuts contain nearly twice the antioxidants as other popular nuts. Walnuts boast an incredibly high amount of alpha-linolenic acid, an essential fatty acid connected to reducing colon cancer. Polyphenols found in walnuts may help prevent prostate cancer. Interestingly, roasting makes it easier for the body to absorb these nutrients.
4:Artichokes
Polyphenols in artichokes cause breast and colorectal cancer cells to die. While not a treatment for these cancers, these phytochemicals may be preventative against cancer cell growth. Artichokes also provide a good source of folate, an important B-vitamin associated with reduced risk of lung cancer.
Look for frozen artichoke hearts in the freezer section of the grocery store, or fresh whole artichokes in the produce section.
5:Blueberries
These amazingly sweet blueberries are a unique fruit. Native from the Maine to West Virginia and west to Michigan, wild blueberries are incredibly rich in anthocyanins. If you haven’t heard of anthocyanins, you’ll be happy to know that these flavonoids give blueberries their purplish color. Anthocyanins are strong antioxidants and are linked to inhibiting various forms of cancer. Blueberries have the highest “total antioxidant capacity” when compared to over 20 other fruits and vegetables.
Look for blueberries in the freezer section of your store year-round, which are high in flavor and nutrients.
6:Brussels sprouts
A much maligned vegetable, Brussels sprouts are making a comeback to the kitchen, and with good reason. Indoles and isothiocyanates, molecules found in cruciferous vegetables, inhibit tumor formation in the bladder, breast, colon, liver and lung. Eating more cruciferous veggies has been linked to reduced rates of prostate, lung and breast cancers. Brussels sprouts are excellent sources of vitamins C and K.
