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Fight Cancer With These Fall Foods

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Tips to battle cancer as you eat this holiday season

Cancer-fighting foods are abundant during autumn. In fact, many fruits and vegetables are at their nutritional peak in the fall, says Stacy Kennedy, MPH, RD, CSO, LDN, a senior nutritionist at Dana-Farber Cancer Institute in Boston. Therefore, it’s a perfect time to incorporate these cancer-fighting foods into a healthy diet. The following are Kennedy’s ABCs of fall foods.

 

“A” Is for Apple

Apples contain quercetin, a nutrient that protects the cell’s DNA from damage that could lead to the development of cancer. Eating at least 1 apple a day can help prevent colon, lung, mouth, throat, and possibly breast cancer, studies suggest. “The key is to eat them raw and with the skin on,” says Kennedy. “That’s where many of the nutrients are found.”

 

“B” Is for Berries (cranberries, that is)

Kennedy encourages everyone to eat cranberries year-round. Cranberries contain benzoic acid, which has been shown to inhibit the growth of colon cancer, lung cancer, and some forms of leukemia. She recommends buying bags of fresh cranberries now, while they are at their nutritional peak. It’s easy to freeze them now for later use; this will help ensure that the berries provide the highest level of cancer protection whenever they’re used.

 

“C” Is for Color

Autumn is known for colorful vegetables like beets, carrots, and parsnips. Put as many colorful plant-based foods on your dinner plate as you can. “The brighter and richer the pigment, the higher the level of cancer-fighting nutrients,” says Kennedy.

 

“D” Is for Dark, Leafy Vegetables

“Kale is a top choice because it’s rich in phytonutrients called indoles, which stimulate liver detoxification and help fight cancer,” says Kennedy. Broccoli, cabbage and Brussels sprouts are also members of the cruciferous family. People who have diets rich in these vegetables have been found to have lower incidences of lung, prostate, and stomach cancer, says Kennedy.

 

“E” Is for Everything Orange

Carrots, pumpkins, squash, and sweet potatoes are all packed with a cancer-fighting nutrient called carotenoid, which has been linked to the prevention of breast, colon, lung, and prostate cancer, says Kennedy. She suggests eating pumpkin year-round by adding it to pancake batter, smoothies, soups, and raviolis.

Source: Dana-Farber Cancer Institute.