There are many steps you can take to live a longer life and keep your body protected against diseases like cancer. Eating a nutritious diet is one of the most important things you can do for longevity. In fact, certain foods can help fight inflammation, detoxify your body, and even neutralize harmful free radicals.
We checked in with cancer and nutrition experts to learn about a few of the best foods for the job. From tomatoes to cabbage to berries, find their top picks below.
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1. Tomatoes
Tomatoes aren't just a delicious veggie to add to your sandwiches and salads. They can also be a powerful ally when it comes to cancer prevention and longevity, according to Dr. Kerry-Anne Perks (@callmedoctor.p on TikTok).
Tomatoes are rich in lycopene, a powerful antioxidant linked to a reduced risk of certain cancers, including prostate cancer. Although we love some good old raw tomatoes, an interesting fact to consider is that lycopene is best absorbed when tomatoes are cooked—which means cooked tomatoes could be the best route for cancer prevention. Time to whip up a tasty sauce!
2. Cabbage and Cruciferous Vegetables
Don't forget to fit some cruciferous vegetables into your meals—especially if you want to boost longevity and fend off cancer. As it turns out, options like cabbage, broccoli, cauliflower, and Brussels sprouts can be another game-changer when it comes to cancer prevention, Dr. Perks says.
The main reason for this is that cruciferous vegetables contain detoxifying compounds that can keep your body protected against cancer. Roasting or steaming vegetables like these is an easy, yummy, and healthy way to whip up a side dish.
3. Berries
If you're not already eating berries regularly, it's time to start. These small but mighty fruits come with so many incredible health benefits. According to Dr. Perks, that includes the potential to lower your risk of cancer and live a longer life.
Options like strawberries, blueberries, and raspberries are loaded with a compound called ellagic acid, which is known for its cancer-fighting properties. Toss berries into yogurt, oatmeal, or smoothies to enjoy their sweet taste and health benefits.
4. Beans
Want to ensure you're getting some protein on Meatless Monday? Look no further than beans for an option that can help you live a long, healthy life—and enjoy tasty foods.
This plant-based protein is packed with a ton of health benefits. Legumes are equipped with phytochemicals to shield cells from damage and prevent them from turning cancerous, Dr. Perks explains. Black beans, kidney beans, and lentils are easy additions to soups, salads, or side dishes. Yum!
5. Kale
This superfood really is all it's cracked up to be. That's because, as registered dietitian Amy Davis explains, the leafy green "contains glucosinolates which help support detoxification and fight inflammation," along with Vitamin C and flavonoids, "which have been shown to help prevent DNA damage and reduce cancer risk."
To prepare kale for optimal deliciousness, massage it with olive oil, garlic, and lemon juice to serve as the base of a salad. "It can also be blended into smoothies, chopped and added to soups or chilis, or even baked into kale chips," Davis lists.
