Top 10 Anti-Cancer Foods for the New Decade

The last decade of cancer research has yielded some exciting new discoveries about the role nutrition plays in avoiding cancer. We now know the advantages of keeping our immune systems strong and getting plenty of free-radical scavenging anti-oxidants. While a cure for cancer still eludes us, there is much we can do by way of prevention. Good nutrition is one of the most important ways all of us can stay healthy and avoid cancer. Research is ongoing, and there is some debate among scientists, but here are the top 10 foods that most commonly overlap the lists of best anti-cancer foods.

Top 10 Anti-Cancer Foods

1. Vegetables (of course!)
Mother was right. Eat your veggies! They are among the richest sources of antioxidants, cleansing fiber, and phytochemicals. Most vegetables are also low on the glycemic index as well. The best vegetables to choose for their anti-cancer properties include those in the cabbage family, like broccoli, cauliflower, and brussel sprouts. Other good choices are colorful vegetables like beets, spinach, and squash which are high in bioflavanoids and cartenoids providing excellent antioxidant protection and immune stimulation. Onions and garlic are good sources of quercitin, a bioflavanoid which may actually be able to revert cancer cells back to healthy cells.

2. Legumes
Legumes such as garbanzos, kidney beans, pinto beans, black beans and soy beans are rich in soluble fiber that has a cleansing action in the body and helps rid the system of waste. They are also high in cancer-fighting protease inhibitors, and contain anti-tumor properties.

3. Cold Water Fish
Sea foods such as salmon, halibut, cod and mackerel are rich sources of cancer-fighting fats that stimulate immune function while slowing down the rate at which cancer cells spread. They are also high in trace minerals. It is best to avoid farmed fish which is often loaded with antibiotics. Also beware of the high mercury content of some fish such as swordfish, red snapper and orange roughy. Wild Alaskan salmon is an excellent choice.

4.Berries
Colorful berries like blueberries, raspberries, strawberries and blackberries are super sources of antioxidants, and vitamin C. They also contain ellagic acid, which has been shown to promote apoptosis, the destruction of cancer cells. Berries are a fantastic addition to any anti-cancer diet.

5. Whole Grains
Whole grains like amaranth, oats, millet, buckwheat, barley, and rye contain loads of fiber that gets broken down in the gut to produce a powerful anti-cancer agent called butyric acid. Hybridized modern wheat found in most supermarkets today is not a good choice - instead, try sprouting whole grains and avoid processed flours.

6. Sea Vegetables
Assorted types of sea vegetables have been a staple in coastal peoples diets for centuries, and these populations are found to have extremely low cancer rates. Foods such as kelp, dulse, wakami, and kombu are loaded with anti-microbial agents that inhibit invading pathogens. Seaweeds also contain iodine, which recent research shows to be an effective anti-cancer mineral. They are also the best source of the other trace minerals needed by the body for strong immunity.

7. Green Tea
Green tea is being heralded for it's rich supply of catechins and many other photochemicals that are potent anti-cancer agents. The antioxidants in green tea are said to scavenge oxidants before cell damage occurs and inhibit the growth rate of many types of tumors. Some studies in China suggest that green tea may protect smokers from lung cancer.

8. Yogurt
Yogurt contains probiotics such as lactobacilius, which help establish a healthy environment in the gut. It is believed that 80% of the immune capacity is found in the gastrointestinal tract, it is very beneficial to maintain a healthy flora in the gut. Over-use of antibiotics, a diet high in sugar, and even stress can lead to imbalance in the digestive tract. Eating yogurt can help restore balance and increase immune function.

9. Chili Peppers
Chili peppers are a good source of beta-carotene which helps fight infections. They also offer the powerful anti-inflammatory properties of capsaicin and increase endorphins, which research shows is beneficial to the immune system. The Cancer Research Journal recently reported on the anti-prostate-cancer properties found in chili peppers.

10. Pure Water
While technically a beverage, not a food, the importance of water in any anti-cancer diet cannot be over-estimated. Simply put, a dehydrated body cannot function at optimum levels and is at risk for invading pathogens. Adequate pure water is needed to dilute and carry away impurities, provide a healthy flow of nutrients to cells, and to stabilize the acid balance in the body. It is crucial for healthy cell membranes to receive enough water.

Researchers continue to look for ways to unlock the mysteries of cancer. Meanwhile, we can do our part in protecting ourselves by making healthy lifestyle choices and by including anti-cancer foods into our daily diets.