Include cruciferous vegetables (of the cabbage family), particularly broccoli and brussel sprouts, and foods from the allium family, namely garlic and onions, in your daily diet. These foods contain anti-cancer phytochemicals that prevent carcinogenic substances, like nitrites found in cured meat, from damaging cells and that attack and kill damaged cancerous cells.
Eat at least ½ cup broccoli, cauliflower, cabbage and/or brussel sprouts (cruciferous vegetables) a day, at least 3 days a week.
Studies have shown that eating 1/2 cup of these veggies daily is associated with reducing bladder cancer by half compared to people that ate one or less serving of these veggies a week. Another study found that 2 daily servings of cruciferous vegetables was associated with 40% reduced risk of breast cancer and yet another has shown that 3 weekly servings reduced the risk of prostate cancer.
Of all edible plants, cruciferous veggies, and specifically broccoli and brussel sprouts, have the most anti-cancer phytochemicals, but cooking them reduces the amount. Avoid boiling these vegetables- instead, steam for as little time as possible, stir fry them or eat them raw, when possible. Moreover, they have to be well chewed to release the phytochemicals.
Eat 2 cloves of garlic and ½ cup onions and/or shallots most days.
Foods from the allium family- garlic, onions, leeks, shallots and chives- may play an important role in preventing esophageal, stomach and colon cancer. Other studies have also shown a link between these foods and a reduced risk of prostate and breast cancer. Of these foods, garlic has been the most researched and we know it contains at least 20 anti-cancer compounds, making it a very effective anti-cancer agent. These same compounds are not all found in garlic supplements, therefore fresh garlic is preferred. The phytochemicals in these vegetables are released when they’re crushed, chopped or chewed.
Rest of the menu to follow... stay tuned!