Red, orange and green fruits and vegetables such as broccoli, carrots, cooked tomatoes, leafy greens, sweet potatoes, winter squash, apricots, cantaloupe, oranges, and watermelon are the must-haves. Carotenoids such as beta-carotene, lycopene, lutein, zeaxanthin in these fruits and vegetables may inhibit cancer cell growth, work as antioxidants and improve immune response.
Apples, citrus fruits, onions, and teas have flavonoids anthocyanins and quercetin that inhibit inflammation and tumor growth. They also aid immunity by boosting the production of detoxifying enzymes in the body. Bran from corn, oats, rice, rye, wheat, nuts contains inositol or phytic acid that retards cell growth and works as antioxidants too.
Cruciferous vegetables such as cabbage, collard greens, kale, cauliflower, and brussels sprouts contain indoles, glucosinolates, and sulforaphane that detoxify carcinogens and prevents tumor growth. The isothiocyanates in them work as antioxidants. Berries, cherries, citrus fruits, grapes, and green teas contain polyphenols such as ellagic acid and resveratrol that prevent inflammation. How effective these fruits and veggies are also depend on the method of cooking. Since nutrients can leach out into the water when boiled, steaming or stir-frying them are better options to conserve nutrients. Spice up your platter by adding kitchen spices such as cayenne ginger, cumin, turmeric and oregano known for their anti-oxidant and anti-inflammatory properties. Aim for at least seven to 10 servings of fruit and veggies a day. A serving is one medium-sized fruit.