BEETS
Beet roots are a rich source of nitrates, which help to improve blood flow, lower blood pressure, and promote heart health.
• In addition to cardiovascular benefits betazyne, a flavonoid in beets, has tumor-inhibiting effects. And betaine, a second flavonoid can potentially reduce levels of pro-inflammatory homocysteine, helping to tamp down the systemic inflammation that can trigger cancer. Betaine also helps to discourage the onset of fatty liver disease, thereby helping to promote the health of the liver - which is a first line of defense against cancer.
• Beets increase oxygen intake within the cells and help to preserve vitamin C levels, an important anti-cancer nutrient.
• Enjoy roasted beets as a side dish, front and center in a beet salad, mix them into a latke or add them raw to a smoothie (my preferred method). Beets can be messy as hell to prepare but many grocery stores have them available marinated and cooked– no more purple hands!
BROCCOLI
A high dietary intake of cruciferous vegetables - such as broccoli, cauliflower and Brussels sprouts - is associated with a lower risk of cancer. Scientists believe the “secret” cancer-fighting substance found inside cruciferous vegetables is sulforaphane.
• A 2020 review of clinical studies indicates that cruciferous vegetables rich in sulforaphane may reduce the risk of breast cancer.
• Cruciferous vegetables do “double duty” against cancer by providing healthy amounts of dietary fiber, which has been shown in multiple studies to significantly reduce the risk of colon cancer.
• Best food sources of cruciferous vegetables in addition to broccoli include Brussels sprouts, cabbage, cauliflower, radishes, turnips, kale, arugula, watercress and don’t forget broccoli sprouts which can be 50x more powerful than the stalks. Add the sprouts to salads sandwiches and smoothies. Try this easy recipe for broccolini.
CELERY
This under-appreciated food is packed with antioxidants such as caffeic acid, ferulic acid and quercetin. Celery also contains apigenin, which has been found to inhibit the initiation, progression and metastasis of tumors.
• In a review published in 2016 in Journal of Cancer Protection, the authors credited celery with suppressing the progression of prostate cancer, reducing levels of proinflammatory molecules that can trigger cancer, decreasing blood vessel growth to tumors and promoting apoptosis. The team concluded that apigenin from celery is beneficial in both the prevention and treatment of many types of cancer.
• Add celery to salads, serve it with dips or hummus, have as a snack with organic peanut butter (with no added ingredients, just the peanuts) or add to your morning smoothie. And one of the most perfect dishes for celery is a classic beef stew.
CITRUS FRUITS
Research reveals that citrus fruits such as oranges and grapefruits contain an arsenal of cancer-preventive compounds. In addition to dietary fiber and vitamin C, citrus foods deliver potent antioxidants such as lycopene, lutein and hesperidin - all of which can neutralize harmful free radicals. Citrus fruit intake is associated with a reduced risk of multiple cancer types, including cancers of the digestive and respiratory tracts.
• In a meta-analysis of studies published in Medicine, researchers found that a diet high in citrus fruits could reduce the odds of developing esophageal cancer by 37%, when compared with participants eating the lowest amounts.
• Cancer-preventive citrus fruits include tangerines, clementines, mandarin and navel oranges, lemons, limes, and grapefruits. Note, grapefruit can interact with certain prescription medications, so ask your doctor about introducing grapefruit to your diet if you are taking any medication.
• Even more potent compounds are contained in the peel. Scientists have recently focused attention on D-limonene in citrus peels as an immune system boosting antioxidant that may help prevent and treat cancer. Lemons and lemon peels also contain pectin, a fiber which has been shown to impede the spread of breast, prostate, and skin cancer. Next time a recipe calls for lemon, consider incorporating the grated peels. This is a super delicious breakfast dish that uses lemon zest -lemon-blueberry-dutch-baby.
GINGER
An awesome cooking spice and a trusted herbal remedy for nausea, headaches and joint pain, ginger has also been shown to interfere with the growth of cancer cells. Ginger has antioxidant and anti-inflammatory effects and may even activate the molecular mechanisms that cause cancer cells to extinguish themselves.
• In one study, ginger inhibited the growth of breast cancer cells while leaving normal cells unharmed, a process known as selective cytotoxicity. A University of Minnesota animal study showed that gingerols, a group of compounds found in ginger, resulted in 75% fewer tumors and smaller tumor sizes.
• Add fresh or powdered ginger root to recipes (It’s especially good on stir fry), mince fresh ginger to use in a salad dressing, add to miso soup, steep it into a tea, use it in a berry lemonade or add a chunk to your morning smoothie.
MEDICINAL MUSHROOMS
All medicinal mushrooms have powerful healing effects. Cordyceps sinensis in particular can help reduce risk of cancer cell growth by improving immune system cell function.
• One of the most regarded cancer centers, Memorial Sloan-Kettering reports that cordyceps has antitumor effects.
• A 2018 study in Journal of Ethnopharmacology showed that cordyceps inhibited the spread of breast cancer cells.
• Cordyceps has an impressive nutritional profile - rich in amino acids, B-complex vitamins, and oleic acid (the healthy monounsaturated fat found in olive oil).(15) Cordyceps is available as a supplement and nutraceutical. The Stamets line has several great combination mushroom supplements. In my house it’s one of the go-to supplements when we feel something coming on.
ONIONS AND GARLIC
The dynamic duo, onions and garlic are packed with cancer-fighting constituents. Onions contain over two dozen antioxidants and flavonoids, including fisetin and quercetin. The most significant of these, however, could be a sulfur-containing compound known as onionin A, which has been shown to decrease tumor development and slow the spread of ovarian and lung cancer in cell studies. Garlic contains a potent antioxidant compound known as allicin.
• According to a 2019 Chinese study published in Asia-Pacific Journal of Clinical Oncology, consumption of allium vegetables like onion and garlic is linked to a 79% lower risk of colon cancer.
• The more pungent the onion, the more flavonoids it contains. Yellow onions are more chemoprotective than the paler Vidalia, for example. Red onions are believed to be the most beneficial of all. Red onions are a great add to any salad, to stir fry, many soups and dishes including this chicken and chickpeas recipe.
PARSLEY
Parsley may just be the most underrated herb of all time, some people truly believe it’s only a restaurant garnish. In addition to its antioxidants such as lutein, vitamin C and vitamin A, parsley is a rich source of apigenin - which is currently being studied for its potential against breast cancer.
• Researchers at University of Missouri found that apigenin worked in three different ways to inhibit breast cancer cells: by inducing cell death, inhibiting proliferation, and reducing expression of a gene associated with cancer cell growth.
• As little as a tablespoon of chopped fresh parsley contains enough apigenin for anti-cancer benefits. Chop and sprinkle on vegetables, soups, and add to smoothies. Parsley is inexpensive and easy to grow – it should have a place of honor in every garden or balcony pot.
POMEGRANATES
We are starting to learn a lot about the anti-cancer effects of pomegranate peels, seeds and juice (100% pure, unsweetened). Pomegranates and their juice are rich in ellagitannins, a bioactive with antioxidant, anti-inflammatory, and anticancer activity. Ellagitannins have been shown to encourage the growth of a bacteria called Akkermansia, which boosts gut microbiome health and may even help promote a better response to cancer immunotherapy.
• In a 2021 study published in PLOS One, researchers shared that an extract made from pomegranate peels had “robust” effects in killing cancer.
• A study published in Cancer Biology and Therapy showed that luteolin and ellagic acid from pomegranates interfered with the spread of ovarian cancer by inhibiting cancer-promoting MMPs.
• Add pomegranate seeds to oatmeal, salad, and smoothies or try this refreshing hibiscus pomegranate tea which is also great for heart health.
TOMATOES (and other foods with LYCOPENE)
Lycopene is the carotenoid responsible for the red pigment of tomatoes, watermelon and grapefruit and has been shown to prevent the spread of tumors.
• A recent review of studies published in Journal of Biological Regulators and Homeostatic Agents credits lycopene with interfering with the proliferation of cancer cells and slowing the progression of the disease, thereby helping to prevent malignant tumors from spreading to other sites in the body.
• Lycopene has been shown to decrease levels of cancer-promoting matrix metalloproteinases, or MMPs. These harmful enzymes break down the protective matrix between cells, making them more susceptible to invasion by cancer cells. Promising studies on lycopene continue to accumulate, with animal research published in the American Journal of Cancer Research showing that lycopene reduced ovarian cancer growth.
• A recent review published in Antioxidants revealing that higher dietary intake of lycopene could protect against prostate cancer.
• Boost your lycopene intake with guavas, tomatoes, watermelon, papaya, red grapefruit and red peppers. Organic always preferable. Try these delicious recipes Asparagus and Tomatoes over Angel Hair, Tomato Feta Pasta Salad, and Beefless Stew.
TURMERIC
Turmeric contains a flavonoid called curcumin which is known for its antioxidant, antimicrobial and anti-inflammatory effects. Curcumin is involved with Phase I enzymes that are responsible for detoxifying and neutralizing carcinogens in the body.
• The American Cancer Society credits curcumin with the ability to slow the growth of - and even kill - cancer cells in the lab. In addition, animal studies have shown it can shrink tumors.
• In a review published in Molecular Cancer, the authors concluded that curcumin interferes with molecular pathways involved in cancer spread.
• Many scientists believe that the low incidence of colon cancer in India stems from the popularity of turmeric in recipes. Liberally sprinkle this spice into sauces, salads and soups! Note that black pepper and fat make it easier for our body to absorb curcumin. I often add a slice of turmeric to my morning smoothie (with a few nuts for the fat).
WALNUTS
The American Institute for Cancer Research reports that a diet that includes walnuts can help cut cancer risk. Walnuts have a rare trio of potent antioxidants: tellimagrandin, juglone, and morin. These compounds reduce oxidative stress and inflammation that can trigger cancer, and studies have shown that they can suppress levels of IGF-1, which researchers say plays a key role in breast cancer. In one animal study, scientists found that the equivalent of two small handfuls of walnuts a day of walnuts cut risk of breast cancer by 50%.
• A study published in the International Journal of Oncology reported that morin has strong anticancer activity against human colon cancer cells.
• Be careful with your daily quantity as nuts are high in calories. Add a handful to oatmeal, enjoy as a snack with an apple or try these delicious recipes: Roasted Acorn Squash, Maple Walnut Sweet Potatoes, Raw Carrot Cake.
COQ10
Coenzyme Q10 (also known as ubiquinone) helps to protect against disease and strengthen the immune system by boosting levels of infection fighting T-4 cells. It is currently being investigated as a potential integrative therapy for cancer patients.
• In a University of Miami study presented at a meeting of the American Association for Cancer Research, researchers reported that CoQ10 promoted apoptosis, or pre-programmed cell suicide, in cancer cells. CoQ10 achieved this by modulating the protein that causes resistance to cell death in the first place. According to lead investigator Dr. S.L. Hsia, “This is the first time in history we have been able to selectively teach a cancer cell to kill itself with CoQ10…without harming healthy cells.” The team found that adding CoQ10 to prostate cancer cells inhibited growth by 70% within 48 hours, while in animal studies topical application of CoQ10 reduced tumor mass by 55%.
• Eating wild caught cold-water fatty fish (salmon) is a good food source of CoQ10. Good vegan options include organic, raw peanuts and whole grains. It is also available as a supplement (take with a meal that includes healthy fats for better absorption). However, get the okay from your doctor before supplementing with CoQ10. SUPER IMPORTANT – Statins deplete CoQ10. If you or someone you love is taking statins, please talk to your doctor about supplementation!
MAGNESIUM
Magnesium deficiency is widespread in the United States (we used to get plenty from fruits and vegetables but due to over farming our soils are largely deplete of this important mineral). This is alarming because magnesium is needed for an astounding 300+ different metabolic processes, including the contraction of muscles, the transmission of nerve impulses and the synthesis of DNA.
• In a study published in the British Journal of Cancer, researchers examined the relationship between magnesium and pancreatic cancer. In the 66,000+ older adults in the study, if magnesium intakes dropped to less than 75% of the recommended dietary allowance (established by the Institutes of Medicine as 420 mg a day for men and 320 mg a day for women), the risk of pancreatic cancer soared by 76%! In fact, the odds of pancreatic cancer increased up to 25% for every 100-mg decrease in daily intake.
• You can boost your dietary intake of magnesium by eating healthy amounts of green leafy vegetables, legumes, and nuts. For example, spinach is the magnesium “high-ringer,” with a cup of cooked leaves providing 157 mg - over a third of the adult daily value!
• Other good sources of magnesium include Swiss chard (by far one of the easiest vegetables to grow and will produce with abundance from early spring to late fall), almonds, avocados, figs, dark chocolate, and pumpkin seeds. I always have pumpkin seeds on hand, to throw on a salad, add to soup, or as a snack when I’m on the road (save old spice jars for the perfect travel container for nuts and seeds).
N-ACETYL-CYSTEINE (NAC)
NAC is a supplemental form of cysteine, an amino acid found in high-protein foods. Cysteine is important because it (along with the amino acids glycine and glutamate) is a building block for glutathione, the body’s “master antioxidant” and most important detoxifying agent. In addition to boosting the immune system and promoting glutathione production, NAC may block the replication of cancer cells.
• A 2017 study published in the peer-reviewed Seminars in Oncology showed that NAC supplementation had “anti-proliferative” effects in subjects with newly diagnosed breast cancer. The team noted that NAC appeared to work by interfering with cancer cell metabolism and depleting cancer cells of nutrients.
• Good food sources of cysteine include poultry, eggs, yogurt, onions, chickpeas, sunflower seeds, and cruciferous veggies. It goes without saying but I have to (forgive me!) quality is key when it comes to eggs and meat.
• Three specific B vitamins - folate, vitamin B6 and vitamin B12 - are needed for efficient production of cysteine in the body. You can ramp up your folate and B6 levels with cold-water fatty fish, red potato, bell peppers, avocado, bananas and beans. If you are vegan or vegetarian you are likely not getting B12. Get tested and discuss proper supplementation dosages with your healthcare provider.
• NAC is available in supplementary form - consult with your healthcare provider.
QUERCETIN
Quercetin rich diets are associated with lower cancer risk. A flavonoid found in fruits and vegetables, Quercetin helps to protect plants against damage from extreme temperatures and infections. Although it is by no means a “silver bullet” against harm from tobacco use, studies suggest that quercetin is particularly beneficial for smokers.
• In a study published in Carcinogenesis, participants with quercetin-rich diets had a 51% lower overall risk of dying from lung cancer, with heavy smokers cutting their risk by 65%.
• In a Swedish study published in Annals of Oncology, high-quercetin diets caused a 43% reduction in deaths from stomach cancer. The protective effect was particularly strong for female smokers, who slashed their risk by an astonishing 80%. Of course, the single most important thing you can do to cut cancer risk is to stop smoking.
• Smokers and non-smokers alike can benefit from healthy amounts of quercetin, which is found in grapes, red onions, tomatoes, apples, blackberries, blueberries and citrus fruits. Quercetin is also available as a supplement - check with your healthcare provider.
SILYMARIN
Milk thistle may be best known for its ability to cleanse the liver and reduce the risk of illnesses. Recent studies support the ability of silymarin, a flavonoid found in milk thistle, to attack cancer while leaving normal cells unharmed and to suppress the invasiveness of various cancers by interfering with the production of MMPs.
• In a 2019 study published in Oncology Reports, researchers found that silymarin significantly decreased the survival and migration of cancer cells. The team discovered that silymarin worked by interfering with the MAP-Kinase pathway, a chain of proteins involved in the growth of cancer cells.
• Milk thistle extract is available in the form of tablets, capsules, and teas. Be sure to check with your healthcare provider before taking milk thistle.
VITAMIN B3
B3 enhances the body’s ability to produce a molecule known as ATP - which is needed to repair DNA and protect the skin from ultraviolet radiation.
• A year-long study published in the New England Journal of Medicine showed that nicotinamide, a form of vitamin B3 (which is also known as niacin), substantially decreased the chance of high-risk patients developing non-melanoma skin cancer. The supplemented group had 20% fewer diagnoses of basal cell carcinoma, along with a 30% reduced risk of squamous cell carcinoma. “This is the first clear evidence that we can reduce skin cancers using a simple vitamin, together with sensible sun protections,” the team announced.
• You can boost your intake of vitamin B3 by eating pasture raised poultry and grass-fed meat, as well as organic portobella mushrooms, avocados, and sunflower seeds.
VITAMIN D
Vitamin D, a vitamin-like hormone created in the skin in response to sunlight, plays an important role in immune system health, with deficiencies linked to higher risk of respiratory diseases. Now, there is evidence that the “sunshine vitamin” can protect against cancer as well. According to noted cancer researcher Dr. Cedric F. Garland, healthy levels of vitamin D have been associated with lower risk of cancers of the breast, lung and bladder.
• Research published in PLOS One showed that having vitamin D levels of 40 ng/mL or higher resulted in a 67% lower risk of cancer - compared with vitamin D levels of 20 ng/mL or less. Ironically, 20 ng/mL is the recommended baseline level advised by conventional medical doctors. But, as many integrative physicians have long asserted, it takes at least double that amount for cancer-protective benefits to occur – with even higher levels affording even greater benefit. Unfortunately, vitamin D deficiency is common in the United States, causing many to have insufficient protection against cancer.
• You can boost your vitamin D intake with oily fish, pasture raised eggs, mushrooms and non-GMO soy but it is difficult to get sufficient D from food. While prolonged sun overexposure can lead to skin cancer, getting appropriate amounts of sunlight is considered the best way to create vitamin D in the body 20 minutes of direct sun a few times a week).
• If you’re deficient in vitamin D, supplementation is often the only way to increase your levels of vitamin D – especially if you live in a northern climate. Get your D levels checked yearly and consult your healthcare provider for dosage guidance.
ZINC
Zinc, an essential mineral and is indispensable for proper immune system function. It also appears to play a vital role in protecting against cancer. Noted cancer researcher Zui Pan reports that many cancer patients suffer from zinc deficiencies.
• In a study published in the journal of the Federation of American Societies for Experimental Biology, a team of researchers led by Pan found that zinc may have potential against esophageal cancer, a particularly lethal form with an average five-year survival rate of only 20%. The scientists found that zinc targets esophageal cancer cells while leaving healthy cells unharmed.
• You can boost your zinc intake with oysters or grass-fed beef. Good plant-based sources of zinc include organic spinach, legumes and pumpkin seeds (which are also a great source of magnesium – win/win).