Welcome to the next installment in the XY Wellness Diet series. If you have not already done so, before proceeding further, we recommend reading the first two installments:
In this series, we explore the following aspects of a highly effective and equally enjoyable approach to eating:
- Anti-inflammatory: minimizes gluten, dairy, and other inflammatory triggers.
- Cancer-fighting: is abundant in phytonutrients that actively inhibit cancer growth.
- Immune system boosting: is rich in antioxidants and immune system enhancers.
- Low-glycemic: is free of granulated sugar or low in refined flour.
- Pesticide-free: is organic when necessary, yet "conventional" when appropriate.
- Delicious: is fresh, local, top quality, vibrant, enzyme-rich, clean cuisine.
- Doable: for some it may involve a bit of learning, but nothing that you cannot easily master.
The XY Wellness Diet is a component of our integrative roadmap, our approach to helping men reclaim, rebuild, and renew their post-diagnosis lives through diet, exercise, stress management, smart supplementation, and expert support,
Every day presents us with an opportunity to improve our prognosis and quality of life. Today, let's explore how certain foods have been shown to actively fight cancer.
What does it mean to eat a cancer-fighting diet?
Research on foods that fight cancer is ongoing and compelling. Based on this body of research, we recommend that you pack your diet with certain fruits, vegetables, and spices that research indicates will support your immune system and actively fight cancer.
It is important to keep in mind that most research is focused on individual foods and spices, thereby neglecting any synergistic effect of eating a variety of these type of foods. That said, it is a good starting point from which to build a list of cancer-fighting foods that we recommend you load up on:
- Avocados, which contain glutathione
- Berries (organic only), such as blueberries, black raspberries and strawberries, contain anthocyanins
- Carrots, which contain beta carotene
- Chili peppers, which contain capsaicin
- Cruciferous vegetables, depending on which variety, can contain I3C, sulforaphane, leutin, and/or zeaxanthin
- Citrus fruits, depending on which variety, can contain monoterpenes, vitamin C, beta carotene, folic acid, and/or limonene
- Flaxseed, which contains omega-3 fatty acids and lignans
- Garlic, which contains diadyl sultides
- Grapes (red), which contain bioflavinoids, resveratrol, and ellagic acid
- Green tea, which contains catechins
- Kale, which contain indoles and isothiocyanates
- Mushrooms, such as Shiitake, Reishi, Maitake, Agaricus blazei Murill, and Coriolus Veriscolor, which contain lectin and polysaccharides such as lentinan
- Nuts, depending on which variety, can contain quercitin, campferol, and/or selenium
- Sweet potatoes, which contain beta carotene
- Tofu, in moderation and organic, which contains phytoestrogens and isoflavones
- Tomatoes, which contain lycopene
- Wine (red), which contains polyphenols such as resveratrol
Do not let the above be overwhelming. It's not.
For example, let's now look more closely at cruciferous vegetables. Once again, cruciferous vegetables contain an abundance of critical phytochemicals, such as glucoraphanin and indole-3-carbinol (I3C).
Research shows that these phytochemicals can induce prostate cancer cell suicide (i.e., apoptosis) and inhibit their ability to spread (i.e., metastasis). I3C is also a potent natural hormone modulator, which makes it particularly useful against a hormone-sensitive disease like prostate cancer.
There are a wide range of cruciferous vegetables for you to choose from, so avoid monotony and mix it up:
- Bok choy
- Brussels sprouts
- Chinese cabbage
- Collard greens
Some of the above, like arugula and watercress, are best eaten raw. Others require some preparation to make them more digestible. Try to avoid boiling or microwaving since it reduces the concentration of the very phytochemicals that you seek. Instead, try a light steam or a stir-fry instead. Chop your cruciferous vegetables up and let them sit for a few minutes before cooking since doing so may actually increase the activity of their phytonutrients.
And yes, cruciferous vegetables can be "challenging" to your digestive system! We recommend taking a digestive enzyme. Still an issue? As an alternative, consider a powerful dietary supplement such as BroccoProtect.
What spices should you be loading up on?
Certain spices have been shown promote apoptosis and/or angiogenesis. We recommend you add the following spices into as many dishes as you reasonably can:
- Cayenne pepper, which contains capsaicin
We have complete control over what we put into our body. There are foods that will boost our ability to fight this disease, just as there are foods that will actively fuel the disease.
Over the next few installments, we will continue to explore together how to transform our diet into a powerful weapon against disease, and in the process introduce you to the joy of preparing and eating real food.
You can do this! We are here to help.
As a reminder, at the end of this series, we will compile the installments into a single publication available to you as a free download. This free publication plus will include everything from easy shopping lists to simple recipes to straight-forward cooking techniques.
Stay tuned, and stay hungry.
* The statements contained in this website have not been evaluated by the FDA. The products referenced here are not intended to diagnose, treat, cure, or prevent any disease.