You can help your body build a powerful defense against cancer, just by making a few good choices at your local farmer’s market or in your grocery store’s produce section.
But don’t be fooled — not all produce is made equal. And certainly not all produce is effective in preventing cancer or promoting the effects that help you combat this devastating disease.
Unfortunately, government guidelines provide little or no actual guidance beyond the simplistic (and misleading) blanket advice: “Eat your fruits and vegetables.”
What those guidelines should be saying is that when you pick and choose your produce carefully, you can significantly reduce your cancer risk…
Pile these foods on your plate for ultimate protection
With summertime salad season upon us, there’s no better time to enjoy a tasty salad every day. Leafy green vegetables contain generous amounts of folate—also known as vitamin B9, which has been shown to significantly help reduce your risk of pancreatic cancer.
And when your salads include a tomato or two, you’ll increase your intake of the phytochemical lycopene. This antioxidant carotenoid is famous for reducing prostate cancer risk. And while fresh tomatoes are a great source, note that lycopene levels get a boost when tomatoes are cooked.
But for a truly powerful anti-cancer boost, your best choice is the cruciferous family of vegetables.
Cruciferous veggies are an excellent source of glucosinolates. These unique compounds trigger your antioxidant and anti-inflammatory response, and play a key role in keeping cells healthy.
Cruciferous vegetables include these produce section standouts:
- Bok choy
- Brussels sprouts
- Collard greens
- Mustard greens
In Dr. Fred Pescatore’s Essential Protocol to a Cancer-Free Future, he puts a special emphasis on this family of cancer-fighters.
He notes that multiple studies with tens of thousands of participants confirm the link between cruciferous vegetable intake and around 50 percent reductions in prostate and bladder cancers, as well as a 30 percent drop in lung cancer.
“Needless to say,” he adds, “this is one class of vegetables you want to be filling up on.”
Power-up these potent phytochemicals
In addition to glucosinolates, Dr. Pescatore points out that cruciferous vegetables also contain the cancer-fighting compounds, sulforaphane and diindolylmethane (DIM). These phytochemicals help balance estrogen in the body and kill cancer cells.
That detail about estrogen is significant for prevention of estrogen-driven breast cancers.
Dr. Pescatore cites a study that followed nearly 5,000 breast cancer patients for three years. The women who ate the most cruciferous vegetables enjoyed a 35 percent lower risk of cancer recurrence, and had a 62 percent lower risk of dying from breast cancer.
But to get this level of protection, you don’t need to eat these veggies morning, noon, and night. According to some studies, Dr. Pescatore notes that as little as half a cup a day of kale, broccoli, Brussels sprouts, or cauliflower could have a significant impact on your cancer risk.
And to make the most of these powerful nutrients, Dr. Pescatore offers two preparation tips:
- When you chop up cruciferous vegetables, let them sit for a few minutes before cooking. He says, “This allows cancer-fighting phytochemicals to convert to more potent, bioavailable, and active forms. Which means you’ll be getting more cancer protection with every bite.
- Cook lightly. Overcooking depletes the cancer-fighting nutrients. Dr. Pescatore recommends lightly sautéing your vegetables for just a few minutes, then sprinkling with a little salt, pepper, and lemon juice.
You can also add cruciferous sprouts (like broccoli sprouts) to salads and other dishes to get highly concentrated levels of key cancer-fighting compounds.
And to lock in assurance of phytochemical anti-cancer power, Dr. Pescatore also recommends supplementing with these therapeutic, science-backed compounds:
- DIM: 60 mg, three times per day
- Sulforaphane: Usually a .33 percent concentration in a 250 mg pill, daily
Cruciferous vegetables are just one facet of the Cancer-Free Diet that Dr. Pescatore details in his Essential Protocol to a Cancer-Free Future. Click here to learn much more about how this unique approach can help you prevent or defeat this disease, or get started right away.
“Vegetables Reduce the Risk of Breast Cancer Recurrence” Natural Medicine Journal 2010; 2(8). (naturalmedicinejournal.com/journal/2010-08/vegetables-reduce-risk-breast-cancer-recurrence)