Beets, berries, broccoli and Brussels sprouts are all "B" foods that are rich in cancer-preventing compounds. They are loaded with powerful disease-fighting "polyphenols"--one of the largest classes of phytochemicals that are abundant in everything from olives to dark chocolate to red wine. Several studies have shown that polyphenols are also effective cancer-prevention agents. They especially reduce the risk of bladder, colon, esophageal and oral-cavity cancer. They also provide protection against heart disease, diabetes and inflammatory conditions like arthritis.
How does this work? One of the "mechanisms of action" is the anti-inflammatory ability of the "B"s to turn down the genes and proteins associated with the inflammatory process. For example, cyclooxygenase-2 (COX-2) and C-reactive protein (CRP) are both reduced in diets rich in these highly concentrated polyphenolic foods. In addition, they inhibit numerous cellular processes associated with the progression of cancer, from new blood-vessel formation to the growth, repair and proliferation of precancerous and cancerous cells and tumors.
Incorporate 1/2 to 1 cup of each of the "B' foods into your diet at least three times a week (but up to 7 days a week for optimal protection). Buy frozen berries and keep them on hand for fruit smoothies. Roast beets once a week and keep them in the refrigerator for easy snacking. Drizzle them with olive oil, kosher salt and pepper and add them to salads.
Brussels sprouts and broccoli are part of the "cruciferous" vegetable family; their relatives are cabbage and cauliflower. The key cancer-preventing compound in Brussels sprouts is sulphoraphane, a chemical that induces Phase 2 enzymes--which are important in detoxifiying carcinogens, especially those found in tobacco smoke. Economically speaking, these foods provide a very inexpensive, easy way to incorporate important cancer-preventing foods into your diet.
Buy frozen Brussels sprouts and drizzle them with olive oil and kosher salt, then add crushed garlic. Roast them in the oven. They will become caramelized and delicious; even if you're not a fan of Brussels sprouts, you'll find it worth a try. The other cruciferous vegetables can be prepared in the same way.
Other "B" foods for beating cancer include black beans, bell peppers, basil and barley.
"B" is for Beating Cancer
Nov 18, 2009 | By
