If you’re making a conscious effort to eat healthy, like I’m so desperately trying to, then the first step is to shop healthy! I got this list from a naturopath (Doctor of Ntural Medicine) and she swears that whenever she does her grocery shopping, she brings this list and makes sure that each of the vitamins/minerals in the list are well represented in her shopping cart. You and I might want to try to do the same…try being the operative word. :) All the food listed are known to help the body fight off cancer proliferation. Consider this your cancer fighting shopping list:
Vitamin A – carrots, peppers, apricots, spinach, yams, winter squash and mangoes
Vitamin C – peppers, celery, broccoli, cucumber, guavas, cauliflower, strawberries, papaya, pear
Vitamin D – cold-water fish (salmon, cod, halibut), dark green leafy veggies (kale, broccoli, spinach, mustard, collards, parsley, cilantro, turnip)
Vitamin E – whole grains, seeds, nuts
Folic Acid – beans, asparagus, beets, lentisl, walnuts, cabbage and spinach
Calcium – kelp, goat or sheep cheese, almonds, sprouts and watercress
Magnesium – wheat bran, brown rice, cashews, peanuts, tofu and figs
Potassium – bananas, oranges, lima beans and avocados
Selenium – brazil nuts, whole wheat breat, orange juice
Zinc – fresh oysters, pumpkin seeds, ginger root and pecans
Flavanoids – colorful fruits such as cherries, grapes, blueberries, pomegranate, cranberries, strawberries
Essential Fatty Acids – fish, shellfish, flaxseeds, sesame seeds, sea vegetables
Other Dietary Considerations
Soy – edamame, tofu, soy milk can be good choices for breast cancer prevention as they reduce estrogen’s effectson tissue. However, do not use a great deal of soy if you have received a breast cancer or have a high family risk level.
Cruciferous Vegetables – this is a family of vegetables that have the ability to help metabolize your estrogen to more favorable, less cancer producing forms. It also contains substances that have been shown to prevent development of cancer in women with BRCA1/2 genetic mutations. Add these to your shopping list:
arugula bok choy broccoli
brussel sprouts cabbage cauliflower
chard chinese cabbage collard greens
daikon kale kohlrabi
mustard greens radishes rutabagas
Green Tea – several studies have shown that green tea can help prevent breast cancer cell formation and inhibit cancer growth. Women with Stage I breast cancer who drank 5 cups of green tea a day lived disease-free longer and had lower recurrence rates. Drink at least two cups a day, hot or cold. It can be stimulating, so you may want to have your last cup prior to 3 pm.
Curry – spices such turmeric (which is a leading ingreadient in the seasoning called curry in East India cuisine) are great to reduce cell damage from oxidation and seems to reduce cancer tumor growth in studies. This is an easy spice to have around the kitchen, so spice things up!
This “Cancer Fighting Shopping List” is by Dr. Jeanne Galloway, ND.