1. Serve sauerkraut at your next picnic. A Finnish study found that the fermentation process involved in making sauerkraut produces several other cancer-fighting compounds, including ITCs, indoles, and sulforaphane. To reduce the sodium content, rinse canned or jarred sauerkraut before eating.
2. Eat your fill of broccoli, but steam it rather than microwaving it. Broccoli is a cancer-preventing superfood, one you should eat frequently. But take note: A Spanish study found that microwaving broccoli destroys 97 percent of the vegetable’s cancer-protective flavonoids. So steam it, eat it raw as a snack, or add it to soups and salads.
3. Toast some Brazil nuts and sprinkle over your salad. They’re a rich form of selenium, a trace mineral that convinces cancer cells to commit suicide and helps cells repair their DNA. A Harvard study of more than 1,000 men with prostate cancer found those with the highest blood levels of selenium were 48 percent less likely to develop advanced disease over 13 years than men with the lowest levels. And a dramatic five-year study conducted at Cornell University and the University of Arizona showed that 200 micrograms of selenium daily — the amount in two unshelled Brazil nuts — resulted in 63 percent fewer prostate tumors, 58 percent fewer colorectal cancers, 46 percent fewer lung malignancies, and a 39 percent overall decrease in cancer deaths.
4. Pop a calcium supplement with vitamin D. A study out of Dartmouth Medical School suggests that the supplements reduce colon polyps (a risk factor for colon cancer) in people susceptible to the growths.
5. Add garlic to everything you eat. Garlic contains sulfur compounds that may stimulate the immune system’s natural defenses against cancer, and may have the potential to reduce tumor growth. Studies suggest that garlic can reduce the incidence of stomach cancer by as much as a factor of 12!
6. Sauté two cloves of crushed garlic in 2 tablespoons of olive oil, then mix in a can of low-sodium, diced tomatoes. Stir gently until heated and serve over whole wheat pasta. We already mentioned the benefits of garlic. The lycopene in the tomatoes protects against colon, prostate, and bladder cancers; the olive oil helps your body absorb the lycopene; and the fiber-filled pasta reduces your risk of colon cancer. As for the benefits of all of these ingredients together: They taste great!
7. Every week, buy a cantaloupe at the grocery store and cut it up after you put away your groceries. Store it in a container and eat several pieces every morning. Cantaloupe is a great source of carotenoids, plant chemicals shown to significantly reduce the risk of lung cancer.
The Power of Antioxidants
8. Mix half a cup of blueberries into your morning cereal. Blueberries rank number one in terms of their antioxidant power. Antioxidants neutralize free radicals, which are unstable compounds that can damage cells and lead to diseases including cancer.
9. Learn to eat artichokes tonight. Artichokes are a great source of silymarin, an antioxidant that may help prevent skin cancer. To eat these delicious veggies, peel off the tough outer leaves on the bottom, slice the bottom, and cut off the spiky top. Then boil or steam until tender, about 30-45 minutes. Drain. Dip each leaf in a vinaigrette or garlic mayonnaise, then gently tear the fibrous covering off with your front teeth, working your way inward to the tender heart. Once there, gently scoop the bristles from the middle of the heart, dip in a little butter or lemon juice, and enjoy!
10. Coat barbecue food with a thick sauce. Grilling meat can create a variety of cancer-causing chemicals. But researchers from the American Institute for Cancer Research found that coating the meat with a thick marinade and thereby preventing direct contact with the charring flames reduced the amount of such chemicals created. Another tip: Precook your meat in
the oven and then throw it on the grill to finish.