In the fight against cancer… fruits, vegetables and grains might be the most important part of your arsenal because of either their oxidants or fiber or some combination of nutrients. The following are the foods that the National Cancer Institute recommends to eat more every day.
Citrus fruits. Citrus is a genus of flowering trees and shrubs and are the best known species within the Rutaceae family plants. Their fruits are mainly characterized by their large fruits that contain large amounts of vitamin C, limonoids, flavonoids and citric acid which are mainly antioxidants, and since antioxidants are dubbed “free radicals scavengers”, they are helpful in preventing cancers in the colon, stomach, lung, esophagus, prostate, mouth and larynx. Examples of citrus fruits are oranges, tangerines, lemons and lime.
Black raspberries. If we consider berries, these are the most potent in antioxidants. Though scarce, you should look for them since a recent study found that black raspberries have 40 percent more antioxidant activity compared to strawberries and 11 percent more than blueberries. The components of these berries that are helpful in fighting cancer include vitamins C and E, folate, anthocyanins, phenols and calcium.
Cabbage and spinach. Cabbages are cheap and contain very few calories but do not be deceived, they contain very high amount of cancer-fighting nutrients that according to researchers can help prevent cancers of the colon, brain, breast, stomach, bladder and lung. Spinach, on the other hand, is abundant in folate and lutein that are effective against colon cancer. It can be said that other cruciferous – green and leafy – vegetables like broccoli are also good food choices.
Black beans. These dark legumes are abundant in resistant starch which is the indigestible kind that helps fend off colon cancer. Beans in general also contain high amounts of the B vitamin folate, which has been shown to be especially protective to those with a history of colon cancer.
Turmeric and chili peppers. Each of these contain their own unique compounds that may help fight cancer. Turmeric contains curcumin that can help fight colon cancer as well as others. Hot peppers like the jalapeno, on the other hand, contain the alkaloid compound capsaicin which recent studies have shown to have an anti-proliferative effect on tumors, decreasing their growth rate. Other herbs and spices like oregano, dill, thyme, rosemary that have antioxidant properties can also be used.
Whole grains. Oat and whole wheat breads, whether plain or toasted, are good for the colon. White bread can also be included even with only a fourth of the fiber. Rye, another option, can improve bowel movements and may reduce carcinogenic compounds in the colon. Corn and barley that contain resistant starch may also help.
A reminder for you: not all plant-based foods are good for your colon.
Digestible carbohydrates like sugar, white flour and other highly processed starches, can increase cancer risk. A study revealed that women who ate the most non-fiber carbohydrates increased their risk of colon cancer almost seven times compared to those who ate the least amount. Men who ate the most doubled their risk of cancer of the rectum.