Celebrate your independence with red, white and blue super foods that pack a healthy one-two punch.
Most naturally-colored blue and red foods and some white foods have cancer-fighting properties, according to the American Institute of Cancer Research. Others also benefit the heart, help prevent diabetes and lower blood pressure.
Red and blue foods in particular are rich in phytochemicals, sometimes called antioxidants or flavonoids among many other names, found in plant-based foods that may affect human health.
Many studies have looked at the relationship between cancer risk and eating fruits and vegetables, legumes and whole grains. Most of the evidence indicates that eating a diet high in these foods seems to lower the risk of some cancers and other illnesses, the American Cancer Society points out.
Here are 38 superfoods to try.
Red Foods
Many naturally red foods contain carotenoids, a group of phytochemicals that includes beta-carotene and lycopene. Some preliminary evidence suggests lycopene may help prevent cancer of the prostate, breast, ovaries, pancreas and lung (in nonsmokers).
Other research shows that women with higher levels of lycopene in their blood have a lower risk of getting heart disease, reports the U.S. National Institutes of Health (NIH).
Try:
• Carrots
• Tomatoes
• Red apples
• Sweet beets
• Watermelon
• Acorn squash
• Red peppers
• Radish
• Strawberries
• Raspberries
• Pink Grapefruit
• Apricots
• Grapes
• Pink guava
• Pomegranate
• Cranberries
• Cherries
White Foods
Legumes are often a forgotten treasure when it comes to eating healthy. Dry beans and nuts are an excellent source of folate, a good source of protein, and are fiber-rich. Research suggests that legumes may help reduce the risk of developing pancreatic and prostate cancer.
Try:
• Peanuts
• Almonds
• Macadamia nuts
• Pinto beans
• White beans
• Lima beans
• Chickpeas
• Whole grains
• Oatmeal
• Tofu
• Cottage cheese
• Yogurt
• Egg whites
• Shiitake mushrooms
• Grapes
Blue Foods
Blue foods get their cancer-fighting properties from anthocyanins and resveratrol, natural pigments shown in some studies to inhibit growth of esophageal, colon, skin and lung cancer cancer in animal studies, as well as promoting heart health.
A 2011 Harvard School of Public Health study found anthocyanins and resveratrol may lower the risk of developing neurodegenerative diseases like Parkinson’s. More human studies are still needed to determine resveratrol’s role in cancer prevention.
Try:
• Dark grapes
• Eggplant
• Blueberries
• Black raspberries
• Purple cabbage
• Blackberries
A Word of Caution:
Researchers have also shown much interest in phytochemical supplements. Some laboratory studies in cell cultures and animals show certain phytochemicals “have some activity” against cancer cells or tumors. However, that appears not to be true so far in humans, according to the latest information from NIH.
NIH states, “There have been no strong studies in humans showing that any phytochemical supplement can prevent or treat cancer.”
Lynette Summerill is an award-winning writer and Scuba enthusiast who lives in San Diego with her husband and two beach loving dogs. In addition to writing about cancer-related issues for EmpowHER, her work has been seen in publications internationally.
Sources:
Phytochemicals. American Cancer Society. 17 Jan. 2013.
http://www.cancer.org/treatment/treatmentsandsideeffects/complementaryandalternativemedicine/herbsvitaminsandminerals/phytochemicals
American Institute for Cancer Research blog. 2 Nov. 2012.
http://blog.aicr.org/2012/11/02/red-food-blue-food
Lycopene. Medline Plus. National Institutes of Health. 12 Aug. 2011.
http://www.nlm.nih.gov/medlineplus/druginfo/natural/554.html
Flavonoids in the prevention of chronic diseases. Nutri-facts.org. June 2013.
http://www.nutri-facts.org/eng/topic-of-the-month/detail/backPid/53/article/flavonoids-in-the-prevention-of-chronic-diseases
Anthocyanins and Resveratrol May Reduce Risk of Parkinson's. Press Release. 1 June 2011.
http://www.prbuzz.com/health-a-fitness/53092-anthocyanins.html
Reviewed July 2, 2013
by Michele Blacksberg RN
Edited by Jody Smith