Fit Fare

Tired of looking at your woolly sweaters and heavy boots? If you are like most Americans, then this is the time of year you finally pack up your winter browns and grays and pull out your brightly colored tank tops and sandals. This is also a great time to change your diet (especially since two thirds of us are still not eating the recommended 5-9 servings of fruits and veggies each day). Though cold-weather foods such as hearty meat stews are comforting, there is something refreshing about the lighter, brighter food of springtime. Since I could barely walk through the farmers’ market last week, I know I’m not alone in feeling this way.

In addition to making you feel better, eating more plant-based foods can reduce your risk of cancer by as much as 40%. Why? Because they contain antioxidants –phytochemicals, vitamins, and minerals—that mop up cancer-causing free radicals in the body, which left unchecked, can lead to damaging oxidation and possibly cancer. The foods with the highest antioxidant content are also the most brightly colored: deep purple blackberries, rich green spinach, and bright red tomatoes are packed with cancer-fighting nutrients. With the arrival of brilliant springtime produce, eating more healthfully is as easy as changing your closet.

Aim for 5-9 servings of fruits and vegetables a day from 5 color groups: red, orange/yellow, green, blue/purple, and white. Since a serving size is small (it should fit within the palm of your hand), eating your daily dose should be easy.
Cancer-Fighting Reds:
Red fruits and vegetables are packed with the potent antioxidant lycopene which has been linked to a decreased risk of breast, colorectal, esophageal, pancreas, and prostate cancer. Get passionate about raspberries, red bell peppers, ruby red grapefruit, strawberries, tomatoes, and watermelon.

Cancer-Fighting Oranges/Yellows:
High in vitamin C, orange and yellow fruits and vegetables are also excellent sources of beta carotene which may decrease the risk of many cancers including bladder, lung, prostate, and gastrointestinal cancers. Add a splash of warmth to your plate with carrots, mangoes, oranges, sweet corn, sweet potatoes, and yellow beets.

Cancer-Fighting Greens:
Green fruits and vegetables are rich in health-promoting phytochemicals such as lutein and folate. Foods with a high lutein content have been associated with the prevention of colon, ovarian, liver, and prostate cancers while foods high in folate may decrease the risk of colorectal and lung cancer. It’s easy being green when you eat arugula, avocado, broccoli, kiwi, spinach, and Swiss chard.

Cancer-Fighting Blues/Purples:
Fruits and vegetables derive their bright blue and purple color from plant chemicals called anthocyanins which are potent antioxidants. Colorful berries in particular may prevent gastrointestinal and espohageal cancers. Feeling blue is good when you consider the health-benefits of blackberries, blueberries, eggplant, figs, purple cabbage, and purple grapes.

Cancer-Fighting White:
Though not as visually exciting, white foods such as garlic and onions contain allyl sulfur and other compounds that slow the growth of tumor cells. Increased garlic consumption in particular is highly correlated with the prevention of prostate and stomach cancers. Feel clean with foods such as bananas, cauliflower, ginger, jicama, mushrooms, and parsnips.

So why not put on your spring clothes and do a little more shopping—for some colorful fruits and vegetables? You’ll look and feel a whole lot better. To kick things off, here’s a recipe for an antioxidant-rich salad that is a breeze to make.

Mexican Citrus Salad with an Orange-Lime Vinaigrette
Serves 4

Salad:
1 (12-ounce) bag fresh baby spinach
1 avocado, diced
1 blood orange, peeled and cut into sections
1 pink or ruby red grapefruit, peeled and cut into sections
3 large radishes, thinly sliced
2 Tbsp fresh cilantro, optional
1/8 cup toasted pepitas
Vinaigrette:
2 Tbsp fresh lime juice
2 Tbsp orange juice
1 tsp sugar
¼ tsp ground cumin
1 tsp olive oil
Salt and cayenne pepper, to taste

To toast the pepitas, place in a dry skillet over medium heat for 2-3 minutes, until lightly toasted. Remove from pan; set aside.

To make the vinaigrette, simply whisk the ingredients together, and set aside.

Divide the spinach among 4 plates. Top with avocado, orange, grapefruit, radishes, and cilantro. Drizzle each plate with vinaigrette, and sprinkle with toasted pepitas.

This is Part I of the series, Cancer-Fighting Foods. Check back for more great cancer-fighting foods in a few weeks.