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Dark leafy greens aren’t the only cancer-fighting foods you need to be cruising the vegetable aisle for. Rich, ruby red fruits and vegetables can also help destroy cancer cells and ward off cancer.
Cancer is one of the most feared diseases. There are so many different forms of the condition that it can feel overwhelming to try and prevent them all. While there’s no guaranteed way to avoid cancer, you can lower your risk with the right food choices – and, adding more red foods to your plate should be one of them.
Go Red team
Fruit and veg get their vibrant colours from phytonutrients. These natural compounds help protect plants against germs, fungi, bugs and other environmental threats. In the same way that they’re helpful for plants, they can also be helpful for humans. A diet that’s filled with phytonutrients may boost your immune system, and help prevent diseases like heart disease, diabetes, and cancer.
There are more than 25 000 phytonutrients found in plant foods. The phytonutrients that give red foods their rosy hue and nutritional boost are mainly lycopene and anthocyanin.
“Lycopene is the predominant pigment in red-coloured fruits and vegetables,” says Rozeena Allie, a registered dietician from Johannesburg. Lycopene is a powerful antioxidant that may help lower your risk for prostate, lung, breast, endometrial, and stomach cancers.
Anthocyanins have been shown to reduce cancer cell growth and prevent carcinogens from attaching to your DNA. This may be particularly helpful in preventing certain gastrointestinal cancers.
“Other than phytonutrients, fruits and vegetables (red or not) also contain nutrients like folate, Vitamins C and E, carotenoids, selenium, and flavonoids which have protective effects against cancer,” comments Allie.
Top 5 red anti-cancer foods
1. Red grapes
The skin of red grapes is a rich source of resveratrol, a phytochemical known to slow the growth of cancer cells. They also contain ellagic acid, which block cancer-cell growth and deactivate cancer-causing compounds. This means it can inhibit tumour growth in some cancers.
2. Tomatoes
Juicy tomatoes are the best dietary source of lycopene. Cooked tomatoes are especially good, since the heating process increases the amount of lycopene your body is able to absorb.
3. Apples
An apple a day can help keep cancer away. Apples are packed with phytochemicals known for their potent anti-inflammatory and anti-cancer properties. The phytochemical, quercetin (found in the skin of red apples) has been found to reduce the risk for lung, breast, and colon cancers. Apple skins also contain ursolic acid, a compound that can stop the growth of prostate cancer cells.
4. Pomegranates
Pomegranates are chock-full of chemo-protective polyphenols, including ellagic acid, punicic acid, and ursolic acid. Research shows that pomegranate juice can slow the development of prostate cancer dramatically. What’s more, pomegranate is showing exciting potential to treat and prevent breast, pancreatic, lung, colon, and oral cancers.
5. Red peppers
Red peppers are among the top sources of Vitamin C. This vitamin stimulates the production of antibodies, which identify and neutralise foreign invaders like cancer cells. Red peppers also contain cancer-destroying carotenoids. A diet high in carotenoids has been linked to a lower risk of prostate, cervical, liver, breast and brain cancers.
