While we can’t do anything about our genes, there are definitely smart food choices we can make to help reduce the risk of being diagnosed with cancer. We brought in Rose Reisman to help educate us on what we should be putting on our plates to make a difference in prevention and recurrence.

According to Dr. Cheryl L. Rock of the University of California, “A woman can cut her chance of cancer by as much as two-thirds with good nutrition and weight management.” Below, Rose shares the best food and drinks to help fight against both breast and ovarian cancer — and don’t fret, coffee is on the good list!

Breast cancer:

• Carrots/oranges/sweet potato/squash: Take two servings of these carotenoid-rich foods to decrease your risk by up to 17% for pre-menopausal women.
• Green tea: As little as half a cup a day can promote prevention and reduce the risk by up to 30%.
• Coffee: 2 cups daily of this antioxidant can cut the recurrence of breast cancer of women who are taking tamoxifen by up to 50%.
• High fibre foods like beans, whole grain products, nuts, lentils, and whole grain oats: High fibre foods lower estrogen levels before menopause which can actually help prevent gene damage from cancer.
• Omega 3 fatty acids: Fatty fish (like salmon), canola oil, walnuts, seeds (flax, sesame, chia) are the best choices. Omega 3 can reduce inflammation which damages healthy tissues and encourages cancer cells to grow.
• Red apples: The red skin of apples contain a hefty amount of antioxidants.
• Cruciferous vegetables: Broccoli, cabbage, Brussels sprouts , arugula, and kale all target cancer cells and leaves normal cells happy and healthy. Do not boil these foods because they will lose their most powerful component, “sulforaphane,” which is a crucial antioxidant. Rose highly recommends picking up broccoli sprouts. One tablespoon of these little guys contains more of these antioxidants than an entire head of broccoli. These veggies are the most important foods to note because they can reduce your risk up to 50%.

Ovarian cancer:

• Endives: 2 cups of these cancer fighters can actually prevent the disease from growing vital blood vessels that feed them.
• Red onion: The red kind is specifically more potent than a white or a yellow, so eat 1/3 of a cup of raw or cooked onion daily to reduce cancer fighting properties by up to 30%.
• Fish: A 6 oz serving of either salmon, sardines, mackerel, herring, cod, or haddock 2-3 times weekly is suggested.
• Tomato: 1/2 cup of tomatoes at least 5 times a week can reduce ovarian cancer up to 60% thanks to a a powerful thing called lycopene. Tomatoes are actually more beneficial when they are cooked.

For more tips and advice from Rose, watch the video below:

Courtesy Rose Reisman

www.artoflivingwell.com

@rosereisman