Add these disease-fighting foods to your diet
According to the World Health Organization, between 30 and 50 percent of all cancer cases are preventable. Lifestyle factors such as avoiding tobacco, protecting your skin from sun damage and getting regular exercise are crucial. Eating food that fights disease also offers some serious protection.
“When it comes to nutrition, the key to disease prevention is a diverse, plant-forward diet that's loaded with whole, unprocessed foods,” says Julie Enga, a registered and licensed dietitian and team leader of employer health and well-being at Wellmark Blue Cross and Blue Shield. “In other words, eat plenty of fruits, vegetables, legumes, nuts, seeds and whole grains.”
These plant-based foods contain phytochemicals, or phytonutrients, have anti-inflammatory properties which experts believe can slow or stop the processes that start cancer or support its growth. This is because inflammation in the body, if chronic, can lead to autoimmune diseases, cardiovascular diseases, some cancers and more.
“Phyto means plant,” says Enga. “There are thousands of these nutrients found in plant-based foods, and their benefits vary by color and type of food. Phytonutrients are anti-inflammatory, support gut health and keep the heart healthy, all while strengthening the immune system.”
Eating different plant-based foods also aids your mental health, according to Enga. “We know that nutrient-dense, fiber-rich foods play a key role in the growth of ‘good’ gut bacteria. In fact, most of the body’s supply of serotonin, a natural mood stabilizer, is produced by gut bacteria. “So, when you eat nutrient-dense foods, you boost your mental and physical health.”
The New American Plate
The New American Plate reflects the latest research that supports fighting disease with food. Developed by the American Institute for Cancer, the New American Plate features a variety of plant-based foods that are high in fiber, nutrients and phytochemicals that help keep you in good health and protect against cancer.
Plate infographic illustrating a balanced meal. One-third of the plate is lean protein, such as salmon, and two-thirds is plant-based foods, including leafy greens, vegetables, and whole grains.
The goal is to have vegetables, fruits, whole grains and beans make up 2/3 (or more) of each meal. Animal protein (poultry, fish, unprocessed lean meats and dairy) make up 1/3 (or less) of the plate.
Add these ten disease-fighting foods to your plate
"No single food can protect you from disease. Variety is key," says Enga. As with other vitamins and minerals, evidence shows that phytochemicals are more easily absorbed by the body when consumed as whole foods, instead of supplements.
Add these anti-inflammatory, disease-fighting foods to your grocery list and your plate.
1.
Broccoli
Broccoli and other cruciferous vegetables like cauliflower, Brussels sprouts, cabbage and bok choy have high levels of vitamin A, vitamin C and folic acid. There is evidence that a phytochemical compound known as sulforaphane found in cruciferous vegetables can be effective in preventing and treating various cancers.
2.
Walnuts
Walnuts, almonds and other nuts are high in fiber, protein and other nutrients. Walnuts contain ellagic acid, a phytochemical that may decrease cancer cell growth, protect brain function and lower cholesterol levels. According to some studies, snacking on an ounce of nuts per day (the size of a golf ball) cuts cancer risk by 21 percent.
3.
Blueberries and other types of berries
Eating blueberries, a known anti-inflammatory superfood, may help reduce risk factors for heart disease and diabetes, and they contain phytochemicals that may help stop or slow breast cancer tumors.
4.
Tomatoes
Red fruits and vegetables such as tomatoes, watermelon and grapefruit contain the phytochemical known as lycopene, which is linked to heart health and protection from certain types of cancers.
5.
Spinach
Spinach and other dark leafy greens like romaine and kale are high in carotenoids and the B vitamin folate, both of which may help guard against DNA damage and fight disease.
Add this recipe to your weekly meal plan
Want a quick and easy recipe that'll help you add spinach (and anti-inflammatory berries) to your weekly meal plan? Give this one a try today!
6.
Carrots
Disease-fighting foods like carrots, squash and other yellow-orange fruits and vegetables are rich in carotenoids, which control abnormal cell growth and strengthen the immune system.
7.
Brown rice
Brown rice and other whole grains like whole-wheat bread, quinoa and bulgur are rich in insoluble fiber. Eating three ounces of whole grains daily may reduce the risk of colorectal cancer.
8.
Edamame
Edamame and other soy foods such as tofu and tempeh are rich in isoflavones, a group of phytochemicals that may reduce the risk of heart disease and several cancers.
9.
Kidney beans
Kidney beans, along with other anti-inflammatory foods like legumes, beans, peas and lentils are rich in fiber, and offer protection from heart disease, diabetes, high blood pressure and inflammation.
10.
Avocados
Avocados are packed with phytonutrients, plus they are high in fiber, healthy fats, folate and magnesium. Studies have shown that eating avocados daily can lower cholesterol levels and promote good heart health.
Want even more ideas on fighting disease with food?
Check out these foods that soothe inflammation in the body.