6 cancer-fighting snacks...
Don’t
smoke, wear sunscreen, exercise—you likely know these top habits for reducing your risk for breast cancer
and other forms of the disease (and hopefully you’re already practicing them!).
But there’s one more step you can take every day to cut your cancer odds that’s
not only simple, it’s also enjoyable: Eat well!
Research
suggests the phytochemicals in food can fight cancer by doing everything from
preventing cellular changes to stopping the flow of blood to a cancerous tumour.
As a general rule, aim to eat 2½ cups of fruit and vegetables each day—vary
your choices to get a mix of antioxidants and phytochemicals in your diet. For
your main protein sources, eat mostly fish, poultry and beans; studies show
consuming more than 18 ounces of red meat per week may increase the risk for
colon and pancreatic cancer. Keep your grains whole: Fiber helps move
poten-tially carcinogenic waste through your system quickly, which may lower the risk for colorectal cancer. And finally, sip tea, which contains catechins,
antioxidants that may lower cancer risk.
Vegetables With Creamy Onion Dip
In a
glass bowl, microwave 1 diced scallion in ½ tsp olive oil until fragrant, 1
minute. Whisk in 3 tbsp nonfat plain Greek yogurt, 1 tbsp light sour cream, 1
tsp mayonnaise, ¼ tsp each salt and onion powder and a pinch each of black
pepper and gar-lic powder. Serve with 1 cup chopped broccoli and cauliflower.
How it
fights cancer:
Cruciferous veggies, a class that includes broccoli, cauliflower, cabbage and
Brussels sprouts, appear to prevent
breast, lung and colon cancer. “Different types of estrogens have
been associated with both increased and decreased cancer risk. Cruciferous
vegetables help your body process estrogen in a way that might lower risk.
Super Savory Popcorn
Pop one
100-calorie bag microwave popcorn. Toss with ½ tsp sweet smoked paprika and a
pinch of garlic powder.
How it
fights cancer: Whole
grains have cancer-fighting antioxidants. Popcorn has
the most antioxidants in the snack group; pastas made with whole
wheat tops the grain list.
Edamame With Iced Green Tea
Cook 2/3
cup edamame as directed on package. Sprinkle with a pinch of salt. Serve with 8
to 12 oz iced green tea mixed with ½ tsp honey.
How it
fights cancer: To pump
up the disease-fighting potential
of green tea’s catechins, add a squeeze of citrus: Lemon juice protects the
chemicals so more of them are available to your body.
Tomato Bruschetta
Spread 1 tbsp part-skim ricotta
and 2 tbsp store-bought tomato bruschetta topping on each of 3 slices melba
toast or toasted whole-grain baguette.
How it fights cancer: Scientists suspect that the
lycopene in tomato works as an antioxidant that
protects the body’s cells against certain cancers. Bonus: It also helps reduce
your risk for heart disease.
Cheese Plate
Serve 1 oz reduced-fat cheddar with 3/4 cup red
grapes and 2 whole-grain crackers.
How it fights cancer: Like vino, the skin of fresh red
grapes contains the protective chemical resveratrol, which may reduce your risk
for both cancer and heart disease and also sharpen your brain. And
there’s no alcohol, which has been linked to certain cancers.
Honey-Ginger Blueberries With
Mascarpone
In a pan, heat 1 cup blueberries with 1 tbsp honey
and ¼ tsp ground ginger until berries become jammy, 5 minutes. Top berries with
1 tbsp mascarpone and ½ sheet graham cracker broken into bits.
How it fights cancer: Anthocyanins, the pigments behind blueberries’ hue,
may fight cancer while
also helping brain cells fire faster, so you stay sharp. And the berries’
vitamin C may block the effects of cancer-causing free radicals, help prevent
cancer from spreading and enhance immunity.
Health Mag; May. 2011
