The holidays mean family, fun, and festive foods. Some foods are sweet, some foods are salty, and some holiday foods may even help fight cancer. “While these so-called holiday foods are delicious to eat, they can also have the added bonus of containing cancer-preventing nutrients,” says Stephanie Meyers, MS, RD/LDN, nutritionist at Dana-Farber Cancer Institute in Boston. The following is a list of foods and recipes that should be on your menu this holiday season.
Go Nutty
Walnuts may help to prevent kidney and colon cancers, according to recent research. In addition, walnuts are considered a rich source of antioxidants, which may help protect cells from oxidative damage. Looking to reduce blood pressure and boost your immune system? Walnuts are known to help, because they contain essential fatty acids. So go nuts this holiday season with this simple walnut pesto recipe.
So Much More Than Pie
Pumpkin is one of the tastiest ways to increase the body’s own natural cancer-fighting power, says Meyers. Pumpkins are packed with carotenoids, nutrients that have been associated with the prevention of breast, colon, lung, and prostate cancer.
The pumpkin’s rich nutrients are associated with its bright color, so look for other orange vegetables (carrots, sweet potatoes, and butternut and acorn squash). They are also high in carotenoids.
“It is more beneficial to consume carotenoids from whole foods rather than from supplements, because carotenoids in pill form do not appear to have the same protective properties,” explains Meyers.
Beyond pie, pumpkin can be enjoyed in a variety of other ways, including roasted pumpkin, pumpkin soup, and these high-fiber pumpkin muffins.
One Apple a Day
Thanks to the nutrient quercitin, apples are another food packed with cancer-preventing properties. Quercitin protects DNA in the body’s cells from damage that could result in cancer development. The carbohydrates in apples may help prevent colorectal cancer from developing as well, recent research suggests. Eat apples with the skin on and not combined with sugar and fats (as in a pie) to obtain the most benefits.
Berry, Berry, Cranberry
Cranberries are popular during the holidays, but they’re great to eat year-round. Due to the benzoic acid found in cranberries, they can help inhibit the growth of colon cancer, lung cancer, and some forms of leukemia.
Meyers recommends buying bags of fresh cranberries while they are in season and at their nutritional peak. Then, freeze them for later use. This way, the highest level of cancer protection is provided whenever the berries are consumed.
For your holiday meal, look beyond sugar-laden cranberry sauce and get a boost from this high-fiber mix.
Prevent With Pomegranate
Drinking pomegranate juice may be a tasty way to help prevent prostate cancer and prevent the metastasis and spread of prostate cancer cells, recent research suggests.
Try this delicious dessert combining pomegranates and apples. It is layered with flavonoids, vitamin C, and other antioxidants to help lower the risk of cancer.
Seek Color
Look for a lot of color when searching for cancer-fighting foods. The brighter and richer the pigment, the greater the level of nutrients. “You want to load up your plate with as much colorful plant-based foods as you can,” explains Meyers. “Eating a plant-based diet is the best way to help lower your risk of cancer all year long.”
A great example is this tasty, colorful roasted vegetable salad.
Source: Dana-Farber Cancer Institute.