From A to Tea: EN Picks 10 Top Cancer-Fighting Foods

There's no one food that can prevent cancer. But do some foods shield you better than others? You bet. Your best anti-cancer eating plan is to include a variety of healthful foods every day. Every meal needn't be like EN's ideal anti-cancer menu (see box). But do aim to frequently include EN's top picks listed here.

Asparagus

Asparagus provides a healthy dose of folate, a B vitamin that may reduce the risk of colon cancer, cervical cancer and, in women who drink, breast cancer. Folate may prevent the onset of cancer by preventing DNA damage. The recommended daily intake is 400 micrograms. Other sources: orange juice, lentils, beans, spinach, peanuts and broccoli.

Brazil Nuts

Brazil nuts are loaded with selenium, a promising anticancer nutrient. Research suggests 200 micrograms of selenium a day may reduce the risk of prostate, colon and lung cancers. As a powerful antioxidant, selenium may bolster apoptosis (cell suicide) of cancer cells. It may also activate antitumor substances and boost the body's immunity. Toxicity can occur above 800 micrograms a day; stick to no more than 200 micrograms daily (one large or two medium nuts in the shell; shelled nuts contain less).

Broccoli

By not eating his broccoli, President Bush missed out on indole 3-carbinol, isothiocyanates and sulforaphane--all phytochemicals in cruciferous vegetables. Not only are these substances potent antioxidants, but they enhance the action of enzymes that defuse carcinogens and they seem to modify estrogen into a less damaging form, perhaps reducing the risk of hormone-dependent cancers. Aim for several servings a week of broccoli or its cousins: cauliflower, cabbage, kale, bok choy and Brussels sprouts.

Fish

Who says fish is just brain food? The omega-3 fatty acids in fish might slow or prevent tumor growth. In a large Italian study, people who ate fish just twice a week had 30% to 50% less risk of cancers of the mouth, esophagus, stomach, pancreas, colon and rectum than those who ate fewer than one serving of fish a week. All fish contain some omega-3 fats, but oil-rich, cold-water fish like salmon, sardines, bluefish, mackerel and tuna have the most.

laxseed

This seed is recognized as the best plant source of omega-3 fats, as well as for fiber and lignans, phytochemicals that may fend off hormone-dependent cancers. Grind whole seeds with a coffee grinder and sprinkle into cereal, yogurt, soups and bread and pancake batters.

Garlic

Garlic may ward off more than vampires; it may cast a spell on cancer too. The "stinking rose" and its relations (onions, shallots, leeks and chives) contain powerful antioxidants and organosulfur compounds that may block carcinogens from forming, boost production of anticancer enzymes and inhibit cancerous cells from spreading. In population studies, people who ate a lot of garlic had less risk of stomach and colon cancer. Aim for one clove a day.

Guava

When it comes to cancer-fighting vitamin C, nothing tops this tropical wonder. Guava also provides fiber, which may protect against stomach and esophageal cancers. Other fruits high in C, fiber and carotenoids: kiwi, cantaloupe, papaya, mangoes and oranges.

Mushrooms

Mushrooms may be 90% water, but some varieties appear to possess anticancer powers. Shiitake mushrooms repress cancer cell growth in the laboratory. The maitake mushroom is believed to have even more effective anticancer and immune-boosting effects. Other potential cancer-thwarting fungi include zhu ling, enoki and red reishi mushrooms.

Tomatoes

Many studies concur that lycopene--the carotenoid in tomatoes that makes them red--reduces the risk of some cancers, including prostate, lung and colon. Choose cooked tomato products (watch the sodium in canned products) over raw tomatoes, as heat breaks down cell walls releasing more lycopene.

Tea

Black and green teas both contain powerful antioxidants called polyphenols (specifically catechins) that may inhibit tumors. Drink either one as a healthy alternative to coffee with about half the caffeine.

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