The Healthy Eats Shopping List

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
               turnips                            watercress

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.

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