One of my favorite lectures during Nutrition School was by Dr. Fuhrman. He shared some amazing content regarding anti-cancer foods. I was so grateful to learn about foods that can help prevent cancer, since it’s such a rapidly growing health concern in our country. I’m going to share with you some of the highlights from his G-BOMBS lecture so you too can learn how to fight cancer with food!
- Greens, especially leafy greens, are an essential part of a healthy diet. Unfortunately, the Standard American Diet is severely lacking in green vegetables overall. How often a day do you find yourself eating green vegetables? Do you eat them with every meal?
- Did you know that the majority of calories in green vegetables actually come from protein? Plant based protein is an important part of a healthy diet.
- According to Dr. Fuhrman, “Leafy greens are also rich in antioxidant pigments called carotenoids, specifically lutein and zeaxanthin, which are the carotenoids known to promote healthy vision. Also, several leafy greens (such as kale) and other green vegetables (such as bok choy, broccoli, and brussel sprouts) belong to the cruciferous family of vegetables.
- All vegetables contain protective micronutrients and phytochemicals, but cruciferous vegetables have a unique chemical composition—they contain glucosinolates, and when their cell walls are broken by blending, chopping or chewing, a chemical reaction converts glucosinolates to isothiocyanates (ITCs)—compounds with a variety of potent anti-cancer effects.
- Because different ITCs can work in different locations in the cell and on different molecules, they can have combined additive effects, working synergistically to remove carcinogens, reduce inflammation, neutralize oxidative stress, inhibit angiogenesis (the process by which tumors acquire a blood supply), and kill cancer cells.”
- Beans help to stabilize blood sugar because they are very slowly digested. That means they also help you feel full longer and squash sugar cravings.
- Beans are high in fiber which is important for digestion and can help lower cholesterol levels.
- According the Dr. Fuhrman, “Eating beans, peas or lentils at least twice a week has been found to decrease colon cancer risk by 50%. Legume intake also provides significant protection against oral, larynx, pharynx, stomach, and kidney cancers.”
- Onions, as well as other white vegetables such as garlic, have a cleansing effect on the body. They are known to fight diabetes as well as cancer.
- According to Dr. Fuhrman, “Epidemiological studies have found that increased consumption of Allium vegetables is associated with lower risk of gastric and prostate cancers. These compounds prevent the development of cancers by detoxifying carcinogens, halting cancer cell growth, and blocking angiogenesis.
- Onions also contain high concentrations of health-promoting flavonoid antioxidants, predominantly quercetin, and red onions also contain at least 25 different anthocyanins. Quercetin slows tumor development, suppresses growth and proliferation and induces cell death in colon cancer cells. Flavonoids also have anti-inflammatory effects that may contribute to cancer prevention.”
- Mushrooms are a truly superfoods. They help to boost the immune system, fight cancer, prevent DNA damage and are anti-inflammatory.
- According to Dr. Fuhrman, “In one recent Chinese study, women who ate at least 10 grams of fresh mushrooms each day (about one mushroom per day) had a 64% decreased risk of breast cancer. Even more dramatic protection was gained by women who ate 10 grams of mushrooms and drank green tea daily—an 89% decrease in risk for premenopausal women, and 82% for postmenopausal women, respectively.”
- If you don’t like eating mushrooms, you can always take a supplement to help boost your immunity and get some of the health benefits.
- Berries are packed with health anti-oxidants. They are naturally low in sugar and high in flavonoids.
- Berries are known to help reduce inflammation, fight cancer and reduce blood pressure.
- Seeds such as pumpkin seeds, flax seeds, sesame seeds, hemp seeds, chia seeds or sunflower seeds are nutrient dense powerhouses. They are high in healthy fats, which are essential for good health.
- They are easy to sprinkle into smoothies, stir fries or salads to ensure you get a healthy dose of micronutrients and minerals.
Be sure to check out Dr. Fuhrman’s article to read more on how G-BOMBS can improve your health!
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