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Expert Q&A

	By Christina Pirello Christina Pirello is the host of public television's Christina Cooks series, and the author of Cooking the Whole Foods Way (HP Trade, 1997), Christina Cooks (HP Trade, 2004) and Glow (HP Trade, 2001).

I want to incorporate cancer-fighting foods into my diet. Which foods are the best?

Here are the top ten cancer fighting foods and why:

Tomatoes: Tomatoes are rich in lycopene, a plant chemical that has been shown to reduce the risk of prostate, ovarian and cervical cancer. Tomato products, such as spaghetti sauce, tomato paste and ketchup, are particularly concentrated sources.

Broccoli: Broccoli and other cruciferous vegetables, like cabbage, cauliflower and Brussesl sprouts, are excellent sources of sulforaphane, a plant chemical that may reduce the risk of stomach, breast and skin cancer. Broccoli sprouts are especially potent sources of this great cancer-fighter.

Berries: Berries get their rich color from plant chemicals called anthocyanins. These compounds are potent antioxidants, and protect against a variety of cancers including colon and esophageal.

Soybeans: Isoflavones present in soybeans and other soy foods (such as tofu, soy nuts and soy milk) help to reduce the risk of breast and prostate cancer by protecting cells from the harmful effects of estrogen.

Tea: Green and black teas are natural sources of catechins, potent antioxidants that act as powerful inhibitors of cancer growth, and may reduce the risk of liver, skin and stomach cancer. The NCI is currently studying green and black teas for their cancer-fighting abilities.

Pumpkin: Pumpkin, along with carrots, squash, red and yellow peppers, and sweet potatoes, are excellent sources of beta carotene. Eaten regularly, these powerhouses help reduce the risk of many types of cancer through their potent antioxidant capacity.

Spinach and Other Dark Leafy Greens: Spinach is known as the "gold standard" of green leafy vegetables. Packed with lutein and vitamin E, both powerful antioxidants, spinach and other dark greens, like kale and collards help ward off cancer of the liver, ovaries, colon and prostate.

Garlic: Garlic has been shown to reduce the risk of cancer of the stomach, esophagus and breast. Mince garlic 10 minutes before cooking to increase its cancer fighting potential.

Whole Grains: Incredible sources of fiber and amino acids, consumption of whole grains have been directly to the prevention of colon and other digestive cancers.

Apple: In addition to their antioxidant benefits, apples contain the plant chemical quercetin, which has been shown to reduce lung cancer risk and slow the growth of prostate cancer cells.

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