Phytochemicals, antioxidants, and more ~ oh my!
Food to Include in Your Diet as Often as Possible
Include these 10 ‘PERFECT’ FOODS in your diet to keep cancer at bay. They contain phytochemicals and more.
A good portion of the American public uses the emergency room as their physician. This not only drives up the cost of health care, but goes against the whole idea of Prevention. I am going to provide you with a list of the top 10 healthy foods to include in your diet to help prevent cancer.
Each of these foods contain Phytochemicals
Phytochemicals are protective plant chemicals that are known for their roles in maintaining a cancer free life. Use these foods as a “starting” point to upgrade your diet!
Phytochemical(s): Lignan
Top choices: Flax seed, Olive
Alternatives: Avocado
Phytochemical(s): Isoflavones
Top choices: Soy
Alternatives: Green Pea
Phytochemical(s): Phytates
Top choices: Wheat Germ
Alternatives: Whole Grains
Phytochemical(s): Lycopenes, Gamma carotenes
Top choices: Tomato
Alternatives: Red Pepper
Phytochemical(s): Isothiocyanates, Dithiolthiones, Indoles
Top choices: Broccoli
Alternatives: Spinach
Phytochemical(s): Phthalides, Polyacetylenes
Top choices: Carrot
Alternatives: Canteloupe
Phytochemical(s): Limonoides, Beta cryptoxanthin
Top choices: Tangerine
Alternatives: Orange
Phytochemical(s): Ellagic Acid
Top choices: Strawberry
Alternatives: Grapes
Phytochemical(s): Catechins
Top choices: Green Tea
Alternatives: Wine
Phytochemical(s): Allicin
Top choices: Garlic
Alternatives: Onion
Source: A Perfect 10 by Dr. Laura Pawlak, Jeblar, Inc. 1999
How much and how often to eat them:
How much How often
- Flax 1 teaspoon per day
- Soy 1 cup drink or ½ cup Soy per day
- Wheat germ ¼ cup per day
- Tomato 1 whole or ½ cup per day
- Broccoli 2 cups per week
- Carrot 1 cup per week
- Tangerine/orange 1 whole per day
- Strawberries 1 cup per week
- Green tea 1 cup per day
- Garlic 1 clove per day
How to include in your meals:
- Flax: Flax seed oil can be used, or eat flax seeds, whole or ground into a meal, like wheat germ (no fishy smell or taste!). I use 1/2-3/4 teaspoon in my smoothies.
With baking: ground flaxseed has a stronger aroma than the whole seeds so it also produces a heavier bread. Use the ground seeds in dark whole-grain breads, buckwheat pancakes, and fruit-flavored muffins. You can try substituting a portion of ground flaxseed for an equal amount of flour. Replace ¼ cup of the flour with ground seeds, adding an extra tablespoon of liquid if the batter or dough is too thick. Heat accelerates the oxidation of flaxseed oil; keep the temperature as low as you can, no higher than 350 degrees.
With cooking: Sprinkle nutty tasting flaxseeds over cereal, swirl into hot oatmeal, and drizzle into hot soups. To thicken soup, add ½ to 2 Tablespoons whole seeds per cup of liquid about five to ten minutes before serving. To enrich oatmeal, add up to ¼ cup whole seeds per oats or flour.
- Soy: With soy beans, add seasonings and spices during cooking when served in a soup, stew or casserole to get rid of “ beany” flavor.
Try Edamame and Soy Nuts; Tofu and Hummus.
- Wheat germ – Try a couple of Tablespoons of wheat germ on hot or cold cereal, or yogurt. Replace ¼ of the flour with wheat germ when baking!
Recipe: Wheat Mush –
1 cup Kashi (prepare according to package and set aside).
4 1/3 cups water
¼ tsp salt
1 cup Wheatena
½ cup Cream of Wheat ( 10 Min. variety)
1/3 cup brown sugar
Cooking spray
Bring water, salt, Wheatena, and Cream of Wheat to a rapid boil; reduce to medium heat and cook another 5 minutes, stirring occasionally. Stir in Kashi and brown sugar, then pour into a small loaf pan. Tap pan on counter to remove any bubbles and let stand until cool. Refrigerate overnight. Slice in ½” slices and fry in nonstick skillet with a light coating of cooking spray until golden brown on both sides. Serve with mashed fruit. This dish is filling and will serve about 8.
- Tomato –
Try some sundried tomatoes as well. Sprinkle sundried tomatoes on pizza, pasta, soup, salad, bruschetta, vegetable dip, and breads. Substitute for fresh tomatoes in salsa, sauces, chili, and brown rice pilaf.
- Broccoli –
Eat cooked or raw in salads or as a snack with lowfat salad dressing.
- Carrot-
Eat cooked or raw in salads or as a snack with lowfat salad dressing. I also love a carrot soufflé!
- Tangerine/orange-
Can eat plain or include in fruit salads; also to perk up green salads
- Strawberries-
Can eat plain or include in fruit salads; also to perk up green salads
- Green tea – I use an amazing product coming that will give you all the health benefits of green tea (plus a ton of others) but no caffeine
- Garlic
Not only for cooking; I love roasted garlic spread on fresh crunchy bread!
Do you have a better grasp on foods with Phytochemicals and antioxidants now? Hopefully this list of the top healthy foods to help prevent cancer, and guidelines to including in your diet, was helpful and that you’ll start including these as often as you can.
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If you want an easy way to include these healthy foods in your diet, use this Master Shopping List as your guide!
