Foods to Eat for Pancreatic Cancer Prevention (Cont'd)
Here's an extensive list of foods to eat for pancreatic cancer prevention. Pick your favorite anti-pancreatic-cancer foods from the list and start eating them on a regular basis, as part of an overall healthy eating plan.
Note that this is the second page of a two-page article on foods you should be eating if you want to prevent pancreatic cancer. If you missed the first page of the article, click here.
Broccoli is one of the best foods to eat if you want to turbo-charge your anti pancreatic cancer diet. Broccoli contains some extraordinary compounds that have been shown to eliminate carcinogenic toxins, prevent DNA mutation, induce apoptosis in cancer cells, help prevent the development of benign tumors into malignant tumors, and help prevent cancer from spreading from one organ to another. Broccoli sprouts, available at many health food stores, are a particularly rich in cancer-fighting compounds, but also broccoli florets provide substantial amounts. To maximize the health benefits of broccoli, eat your broccoli raw or slightly steamed. Consumption of raw, crushed broccoli has been shown to result in faster and better absorption of the cancer-fighting compounds in broccoli. According to one study, cooking may destroy up to 90% of sulforaphane — the key anti-cancer substance in broccoli.
Not only does watercress make a delightful addition to salads and sandwiches, it can also make a great addition to your anti-cancer arsenal. Daily consumption of fresh watercress daily has been shown to significantly reduce blood cell DNA damage. DNA damage in blood cells is an indicator of a person's overall cancer risk. Watercress contains phenethyl isothiocyanate, also know as PEITC, which is a special mustard oil with significant anti-cancer properties. In addition, these little peppery leaves provide plenty of vitamin C, beta-carotene, and lutein. One study found that consumption of watercress increased test subjects' blood levels of lutein and beta-carotene by 100% and 33%, respectively. Watercress is available in larger supermarkets year round.
#11: Fish Roe
A little goes a long way when it comes to fish eggs. Fish eggs are one of the best natural sources of DHA and EPA which are types of omega-3 fatty acids. Ounce for ounce, fish eggs contain even more omega-3's than the fattiest fish. A study, which analyzed the roe of fifteen marine animals, found that the roe of lumpsucker, hake, and salmon were the richest in terms of omega-3 fatty acids.
Horseradish can add a nice kick to scrambled eggs, salads, and vegetable dishes, but its benefits are not purely culinary. Horseradish provides a concentrated source of glucosinolates, natural compounds that have can help eliminate carcinogens that could cause pancreatic cancer. According to research, glucosinolates also have qualities that can help block the growth of cancerous tumors. Many cruciferous vegetables, including broccoli and Brussels sprouts, contain glucosinolates, but the amounts found in horseradish are much higher (according to studies, horseradish may contain up to 10 times more glucosinolates than broccoli).
Although it is used much in the same way as salad greens, little vegetable with a nutty, peppery flavor is considered a cruciferous vegetable along with many other famous superfoods, including cabbage, broccoli, and cauliflower. Like other cruciferous vegetables, arugula is brimming with health promoting phytochemicals and vitamins and thus makes a great substitute for lettuce. Arugula provides a great source of glucosinolates, natural compounds that turn into isothiocyanates when the plant is chewed. Isothiocyanates are known for their ability to neutralize carcinogenic substances and to inhibit cancer cell proliferation. Arugula also contains vitamin C and beta-carotene (about five times the amount contained in iceberg lettuce) and is extremely low in calories.
Cherries are naturally rich in perillyl alcohol (POH), a compound that has been shown to help prevent pancreatic cancer. When buying cherries, it is wise to choose organically grown fruit whenever possible as conventionally grown cherries often contain high levels of pesticides and other chemical compounds.
#15: Chicory Greens
If you can develop or a liking for their bitter taste, chicory greens are a great functional food to eat if you want to prevent pancreatic cancer. These bitter-tasting leaves of the chicory plant, which can be eaten raw or cooked like greens, provide a very good source of beta-carotene. In addition, they contain vitamin E and vitamin C, and vitamin B6. They are also a very good source of dietary folate.
#16: Sweet Potatoes
Sweet potatoes are one of the oldest vegetables known to man. They are also one of the most nutritious vegetables and contain plenty of nutrients that may help prevent pancreatic cancer. The pink, orange, and yellow varieties are one of the most concentrated food sources of beta-carotene (the more intense the color, the more beta-carotene), but sweet potatoes are also an excellent source of vitamin C. What's more, they contain unique root proteins which, according to preliminary studies, may have significant antioxidant properties. In addition, sweet potatoes are typically low in pesticides, even the non-organically grown produce.
For more information on how you can lower your risk of pancreatic cancer through dietary choices, see: