Top 10 Cancer Fighting Foods

September12

You can Stand Up to Cancer by making sure you eat lots of these top 10 Cancer-Fighting Foods. How many of these are you eating regularly?

Garlic-Top 10 Cancer Fighting Foods

1. Garlic – Hard to say how much of this pungent herb you need to eat each day to prevent cancer… even the experts don’t know. But many studies have shown that garlic helps prevent cancer in the esophagus, stomach and colon. What’s a little bad breath in exchange for something this good for you?

Blackberries-Top 10 Cancer Fighting Foods

2. Berries – What’s not to love about blueberries, strawberries, raspberries and blackberries? Not only are they a fantastic source of antioxidants, fiber and Vitamin C… they may help prevent cancers of the bladder, lung, breast and esophagus.

Tomatoes- Top 10 Cancer Fighting Foods

3. Tomatoes – Whether you eat them fresh or out of a can, tomatoes are rich in the cancer-fighting antioxidant lycopene (that’s what gives them their red color!). Tomatoes are also full of Vitamin C and beta-carotene, and studies show that they have the potential to fight prostate cancer.

Purple Cauliflower- Top 10 Cancer Fighting Foods

4. Cruciferous vegetables – Veggies like kale, broccoli, cauliflower, cabbage, Brussels sprouts and bok choy all fall into this cancer-fighting category. These vegetables contain phytochemicals that may prevent stomach cancer and cancers of the mouth and larynx, uterine lining and cervix.

Green Tea - Top 10 Cancer Fighting Foods

5. Green Tea – Over the last 10 years, the popularity of green tea in this country has exploded. As most of us know, it’s been widely consumed in Japan, China and other Asian countries for centuries, where the incidence of cancers of the esophagus, stomach and colon are significantly lower. Green tea contains the antioxidant catechins, which some researchers believe may help protect against cancer and slow tumor growth.

corn tortillas - Top 10 Cancer Fighting Foods

6. Whole Grains – We all need more of the good grains in our diets… whole grains that have all three parts of the grain kernel (germ, bran and endosperm)… like oatmeal, barley, whole wheat and even popcorn! Corn tortillas are made of whole grains… flour tortillas are not. Whole grains are full of fiber that helps reduce the risk of colon cancer.

Turmeric- Top 10 Cancer Fighting Foods

7. Turmeric – When I was in Grenada, I met a woman selling raw turmeric (it looks like big grub worms when it is raw, and saffron colored once it’s dry and ground). Besides cooking curry, she uses this spice as an herbal remedy to prevent stomach ulcers and other intestinal disorders. Now, new research shows that it may prevent and slow the growth of several types of cancer… including stomach, breast and mouth cancers.

lettuce-  Top 10 Cancer Fighting Foods

8. Leafy Green Vegetables – If you eat romaine lettuce, kale and spinach, then you are on the right track for preventing breast, skin, lung and stomach cancer. These vegetables, and others like chard, mustard and collard greens are rich in fiber and antioxidants beta-carotene and lutein.

Grapes -  Top 10 Cancer Fighting Foods

9. Grapes – What? Grapes? I’ve been conditioned to think of grapes as nature’s sugar bombs. Well, they are full of sugar, but the skins of red and purple grapes are packed with the antioxidant resveratrol… which has the potential to keep cancer from forming in the liver, breast, stomach and lymphatic system.

Red beans-Top 10 Cancer Fighting Foods

10. Beans – I grew up eating beans, and I still love them, so I’m glad beans are one of the Top 10 Cancer Fighting Foods. Dry beans and peas are mega sources of fiber, protein and folate. Studies have shown that folate helps reduce the risk of pancreatic cancer.

There you have it: easy, simple things that you can eat to lower your risk of getting cancer. So, stand-up! Get to the grocery store or the farmer’s market and start eating better.

It’s easier than you realize… and you have everything to gain.

Note: My information was gathered from the doctors at M.D. Anderson Hospital in Houston, Texas, whom successfully treated my mother for breast and colon cancer. My mother’s cancer is in remission. Other information sources include the American Cancer Society  and The American Institute for Cancer Research.

Crunchy Broccoli and Bacon Salad

June13

Yep, been on a bit of broccoli binge lately… and this Crunchy Broccoli & Bacon Salad is my latest crave.

(Sure were a lot of “Bs” in that last sentence.)

Crunchy Broccoli & Bacon Salad Obviously, I love broccoli.

  • Not just because it provides more disease-fighting nutrients than almost any other vegetable.
  • Not just because it’s loaded with both soluble and insoluble fiber… good for the heart and digestive system.
  • Not just because it’s crazy low in calories.

Broccoli is my veg of choice because it pumps up the nutrition, flavor and color of almost any dish… and because there are SO MANY ways to prepare it;

  • Eat it raw.
  • Steam it.
  • Sauté it.
  • Soup it.
  • Use it to dip or turn it into a dip.

Or make it into a easy-Louisey Crunchy Broccoli & Bacon Salad like I did. Keep the lemony dressing very light… you don’t want to drown the florets. I added red peppers for color, but you can throw in cucumbers or some other equally crunchy vegetable. So… have at it! This is one binge-worthy food that’s actually healthy!

 



10 Tips for Buying Perfect Broccoli

June10

We eat fresh broccoli all year, so I honestly didn’t know that it was a seasonal vegetable. Yep… fall to early spring, that’s when it’s at its peak.

I guess I thought that as long as the broccoli wasn’t yellow and limp, it was good to go.

No, no, no. There’s so much more to it.

Something to remember: even if you buy gorgeously green broccoli with tightly packed florets, if you overcook it you’ll loose all the nutrients. Lightly steam or microwave the broccoli until tender-crisp and you’ll preserve the cancer-fighting beta-carotene.

Here are 10 Tips for Buying Perfect Broccoli… at any time of year!

10 Tips for Buying Perfect Broccoli

 

Plated + Served: Broccoli & Watermelon Salad with Balsamic Vinegar

August9

Had some broccoli. Had some watermelon. Had some feta cheese and basil.

Steamed it. Cubed it. Chopped it.

A refreshing salad.

(Hey… that’s almost Haiku!)

 

 

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Hi…
I’m Christina Chavez

I was a TV journalist for many years, but with a house full of kids I decided to come off the road, go to culinary school and follow my passion for cooking. Mama’s High Strung is all about food… everything from creative recipe ideas to some really cool kitchen gadgets and cooking tips. I live in Chicago, but I love to travel and write about my food discoveries! You can reach me by email: mamashighstrung@gmail.com