60 Best Cooking Tips for Cancer Prevention

Foods That Fight Cancer

For the best results, find a way to sneak these cancer fighting foods into your recipes and diets. Many can also be eaten as a health snack.

1. Cabbage. Full of sulforaphane and indole 3 carbinols, cabbage can improve chemotherapy, colon cancer, and papillomavirus induced cancers.  

2. Broccoli. Several laboratory studies have suggested that cruciferous vegetables help regulate bodily enzymes that defend against cancer. Other vegetables in this category include Brussels sprouts, bok choy, and kale.

3. Green tea. With an abundance EGCG and polyphenols, cancer patients should definitely switch out their coffee for this. In laboratory studies, green tea has been shown to slow or completely prevent cancer development in colon, liver, breast, and prostate cells. Other studies have shown similar protective effects in tissues of the lung, skin, and digestive tract.

4. Wild Salmon. Constantly considered one of the healthiest fishes, it contains high levels of omega 3 and low mercury. Stay away from farmed salmon, as it has many additives and less nutrients.  

5. Sardines. Also high in nutrients and low in fat, these little fishes are also a low cost option.  

6. Rasberries. Rich in anthocyanidins and ellagic acid, studies have shown them to prevent cancers of the skin, bladder, lung, esophagus, and breast.

7. Strawberries. They also contain a wide range of other phytochemicals, called flavonoids, Each seems to employ a similar array of anti-cancer strategies and these berries make a tasty and healthy snack.

8. Bluberries. They contain proanthocyanidins and a family of phenolic compounds called anthocyanosides, which many scientists believe are among the most potent antioxidants yet discovered.

9. Garlic. Tarig Abdullah, M.D. found that white blood cells from garlic-fed people were able to kill 139 percent more tumor cells than white cells from non-garlic eaters.  

10. Onions. Forget apples. According to Cornell University, an onion a day can keep the cancer away. They contain antioxidants that help prevent cancer by mopping up free radicals and inhibiting the production of reactive substances that could damage normal cells. 

11. Leeks. Along with chives, leeks are suspected to protect against stomach and colorectal cancers.  

12. Eat Carbs, Beat Cancer: According to this article, carbs can actually help in the fight against cancer. A study showed that women who eat seven or more daily servings of whole grains, legumes, and roots, were less likely to develop cancer.

13. Get more soy. Those looking to cut back on red meat can use healthy soy as an option. It has been shown to control cholesterol, protect the prostate and bones, and improve your memory.  

14. Switch to rye bread. In a 2000 “Journal of Nutrition” study, rye bread was found to reduce the levels of bile acids thought to contribute to colon cancer. Make sure the bread is made from whole rye flour or whole rye meal to get the best benefits.

15. Drink orange juice. According to Dr. Patrick Quillin, although 1000 mg. daily of vitamin C has been shown to reduce the risk for stomach cancer, a small glass of orange juice containing only 37 mg of vitamin C is twice as likely to lower the chances for stomach cancer. Research by the Texas Agriculture Experiment Station has shown that citrus compounds like those found in natural orange juice targeted and stopped neuroblastoma cells in the lab.

16. Eat yogurt. Modern scientists have found that the active culture of bacteria in yogurt (Lactobacillus) can fortify the immune system.  

17. Mushrooms. Oral extract of Maitake mushrooms provided complete elimination of tumors in 40 percent of animals tested, while the remaining 60 had a 90 percent elimination of tumors.  

18. Get rid of sodas. High in calories, sugar, and carbs, this is a must do for cancer patients. An easy and tasty alternative is to try diluted apple juice or ginger tea with 1/4 tsp of vitamin C per cup.

19. Go dark. When perusing the salad bar or produce aisle, stay away from the lighter veggies such as iceberg, and concentrate on the ones rich in color. Good ones to choose are romaine, kale, and spinach.

20. Beans, beans. Also known as legumes, lentils, peas, and others, contain saponins, protease inhibitors, and phytic acid which are believed to fight cancer.  

21. Nuts. Containing the antioxidants quercetin and campferol, nuts may suppress the growth of cancers. Brazil nuts are a good source, and if you are allergic, consider taking a supplement.

22. Solances. Most commonly known as tomatoes, they contain a great deal of a phytochemical called lycopene, which has proven useful to combat prostate disease. Don’t like raw tomatoes? Try a sauce, juice, paste, or ketchup.  

23. Flaxseed. Available as flour, meal, or ground, they provide an array of cancer fighting power. It is also the richest plant source of the omega-3 fatty acid, alphalinolenic acid, which has shown to protect against heart disease and some cancers.  

24. Grapes. Whether found in juice or straight off the vine, grapes are rich in polyphenols and resveratrol, which has been able to prevent the kind of damage known to trigger the cancer process in cell, tissue, and animal models.  

25. Whole grains. When all three parts of the grain kernel: germ, bran, and endosperm are left in, you have whole grains. They are rich in fiber, vitamins, minerals and hundreds of natural plant compounds, called phytochemicals, which protect cells from the types of damage that may lead to cancer. Instead of white bread, whole grains can come in the form of wheat breads, rolls, pasta, cereals, oatmeal, popcorn, wild rice, tortilla, chips, corn, kasha (roasted buckwheat), and tabouleh (bulghur wheat).

26. Carrots. A great source of beta carotene, which may help reduce a wide range of cancers including lung, mouth, throat, stomach, intestine, bladder, prostate, and breast. In addition, a substance called falcarinol found in carrots has been found to reduce the risk of cancer, according to researchers at Danish Institute of Agricultural Sciences.

27. Avocados. Rich in glutathione, they act as a powerful antioxidant that attacks free radicals in the body by blocking intestinal absorption of certain fats. Scientists also believe that avocados may also be useful in treating viral hepatitis, as well as other sources of liver damage.

28. Chili peppers and jalapenos. Think spicy foods can be bad for you? These contain a chemical called capsaicin, which may neutralize certain cancer-causing substances and may help prevent cancers such as stomach.

29. Figs. They contain benzaldehyde. It has been reported by the Institute of Physical and Chemical Research in Tokyo that benzaldehyde is effective at shrinking tumors. In addition, the U.S. Department of Agriculture says figs may curtail appetite and improve weight-loss efforts.

30. Red wine. Polyphenols are potent antioxidants that help neutralize disease-causing free radicals and red wine is a great source. It also contains the same nutrients as grapes for fighting cancer. If you are worried about alcohol intake, you can simply drink a non-alcoholic wine.

31. Sea Vegetables. Wonder why fish is so healthy? It’s because they eat these vegetables containing beta-carotene, protein, vitamin B12, fiber, and chlorophyll. Many sea vegetables also have high concentrations of the minerals potassium, calcium, magnesium, iron, and iodine.

Best Techniques

Whether preparing, selecting, or ordering a food, keep the below tips in mind to prevent cancer.

32. Use fiber. Whether as whole grain, vegetable, or barley, try sneaking or substituting these to fight cancer.  

33. Use a crock pot. This inexpensive kitchen tool cures the evening dilemma of haphazard meal preparation. Pressure cooking is a healthy way to prepare food and the aroma will pleasantly fill your home.

34. Get the sauce on the side. If you can’t bear gravy or sauce being left out of your favorite dish, try getting it on the side. Dunk a corner of your meal into the sauce and you will be amazed at how much you can avoid while enjoying the natural flavor of the dish.

35. Use a shake to take your pills. Many cancer patients are forced to take numerous medications and supplements.  

36. Cut the butter. Many spreads are just as tasty as butter, but contain a fraction of the calories, fat, and cholesterol. Still got to have butter? Try blending it with equal parts organic olive oil.

37. Only 11 ounces of red meat per week. We currently eat an average of 11 ounces of red meat a day.  

38. Add in lots of seafood. A powerful remedy for many diseases, natural seafood contains many minerals essential for well being.  

39. Grill more. Now you have an excuse to light up that barbeque. Use lean meats or seafood, and stay away from using butter.

40. No skin. Eating chicken? Get rid of the skin. It contains most of the fat content.

41. Don’t fry. When you fry even healthy foods in batter, butter, or oils, it all gets soaked into the food, robbing it of it’s nutritious value. A study found that fried foods contain acrylamide, which can contribute to cancer.

42. Steam It!: Italy’s University of Parma found that steamed broccoli is better than raw broccoli by making more antioxidants available to your body. The article also contains a video on how to steam vegetables.

43. Trim the fat. Eleven ounces of red meat a week can still contain a lot of fat. Even chicken and fish can contain visible chunks of fat. Put them in the freezer for 20 minutes to harden the fat, making it easier to cut off.

44. Skim the fat. If a layer of fat rises to the top on a broth, stew, or soup, skim it off. Use a spoon or drag a paper towel across to accomplish this.

45. Bake. No shaking needed to utilize this healthy technique. You can cook seafood, vegetables, or even make your own whole grain bread using this method. Few recipes call for adding fat, which makes them healthy and easy.

46. Poach. Not only useful for eggs, it can be used for a variety of cancer preventing foods. Poaching simply requires you to gently simmer ingredients in water or a flavorful liquid such as broth, vinegar or juice until they’re cooked.

47. Stir fry. Not to be confused with deep frying, stir-frying quickly cooks small pieces of food while they’re rapidly stirred in a wok or large nonstick frying pan. You need only a small amount of oil or cooking spray for this cooking method.  

48. Sneak in some herbs. Creating meals using herbs adds color, taste, and aroma to foods without adding anything harmful.  

49. Non-stick cookware. These smooth pots and pans eliminate the need for butter, oil, or sprays by letting your food slide right off.  

Tips to Gain Weight

Many cancer patients can undergo extreme weight loss, which is dangerous to their health. Below are some tips for sneaking in some extra calories.

50. Don’t drink fluids or have soup or salad before the meal. It will fill you up on foods that are low in calorie density and leave you feeling fuller faster.

51. Eat on a large plate, which will keep your portions from appearing overwhelming. It’s okay if the portion appears too small, just tell yourself to go back for more.

52. Have friends or family with you. People tend to eat more when in groups, and it’s never a bad idea to sample a few bites off someone else’s plate with their permission.

53. Go to a buffet. With endless portions and various selections, cancer patients can find a variety of tasty and healthy options.  

54. Get out more. Know of a picnic, barbeque, or party? Then go and find an array of freshly prepared food and people to eat with.

55. Do something as you eat. Any distraction, such as movie, television show, or phone conversation can distract you into not thinking about how much you’re eating.

56. Appearance counts. You might love turkey, mashed potatoes, and stuffing, but if it is all the same color, it won’t be as tantalizing. Try mixing it up to get more food and more appetite.

57. Use ginger. Many cancer patients experience nausea, and ginger is a simple, natural way to combat it. You can take tablets, drink ginger tea, or eat the garnish off of sushi.

58. Add, add, add. Sneak calories into meals by adding a little extra. Try avocados in sandwiches, wheat germ in cereal, and powdered milk on toast.

59. Don’t subtract. If you can’t stomach a whole meal, eat a snack. Skipping meals over a long period can shrink your stomach and wreck your appetite.

60. Change your exercise. For those up for some exercising, trying cutting down on the length of any aerobic or cardio activities and increase the intensity. This will help you keep the healthy weight and lose the excess.

61. Pump iron. If feeling well enough to exercise, try adding in some weights. It will build muscle mass in a healthy way and help you put on a few pounds.

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