Foods Rich in Phytonutrients Can Help Fight Cancer
Well-known life coach and nutritionist Heather Morgan once said, “Every time you eat or drink, you are either feeding disease or fighting it.”
While life offers no guarantee, what you eat can make a difference in your body’s disease-fighting ability. Foods rich in phytonutrients can help your body prevent cancer as well as empower your body to slow down the growth of existing cancer.
What are phytonutrients?
Phytonutrients, also known as phytochemicals, are only present in plant-based foods; the name literally translates to “plant nutrient.” In the plant, these substances protect the plant from developing diseases on a cellular level, such as the growth of fungi.
What are some types of phytonutrients?
Five common phytonutrients, and examples of their food sources, include:
- Carotenoids – found in broccoli, carrots, cooked tomatoes, sweet potatoes, apricots and watermelon
- Flavonoids – found in apples, citrus fruits, onions, tofu, edamame, coffee and tea
- Isoflavones – found in soy products including tofu and soy milk
- Polyphenols – found in green tea, grapes, berries, whole grains and peanuts
- Terpenes – found in cherries, citrus fruit peel and rosemary
These phytonutrients are also known to have cancer-fighting qualities.
How do phytonutrients benefit the body?
“Phytonutrients benefit your body in similar ways as they benefit a plant,” said Jessica Muth, RD, outpatient dietitian at the Avera Cancer Institute in Sioux Falls, “particularly in disease prevention.”
Some of the high quality effects on the human body include:
- Helping reduce inflammation
- Boosting immune health
- Slowing cancer cell growth
- Reducing cancer risk
- Preventing cellular damage
- Promoting good gut bacteria
- Reducing levels of free radicals
- Promoting healthy aging
Free radicals are unstable molecules that can lead to cellular damage when our bodies are exposed to them, contributing to the onset of disease. Sources include air pollution, cigarettes or chemicals we encounter in our environment. Even our bodies create free radicals with normal bodily processes.
Phytonutrients neutralize free radicals by “donating” an electron to the unstable molecule. This sacrifice helps prevent free radicals from causing cellular damage.
“Research continues to explore the benefits that phytonutrients provide to our bodies,” said Muth.
How can I eat more phytonutrient-rich foods?
Plant-based foods offer an exciting kaleidoscope of options, tastes, textures, colors and aromas. To get phytonutrients, you don’t have to focus on a few select foods; just eat a large variety of beans, lentils, nuts, seeds, and dark, richly colored fruits and vegetables.
Really, it comes down to eating a variety of plant-based foods. We usually don’t eat enough of the things we should be eating.
Muth recommends you simply start eating more of the foods you should be eating, and you’ll have less room on your plate for the things that don’t aid in good health.
”It’s the overall habit of eating well,” she said. “The synergistic effect of everything working together to make a healthy body.”
Should I take a phytonutrient supplement?
If you’re taking fruitful strides to eat well and in a variety, you most likely don’t need to worry about missing out on important vitamins or minerals. However, it’s important to check with your primary care provider to see if a supplement might be right for you.
Who can help me get more phytonutrients in my diet?
Your primary care provider, a registered dietitian or your cancer team, if you’re undergoing treatment, can help you determine how your diet can be tailored to your needs, goals or recovery.
Avera is your ally in cancer prevention, screenings and treatment. Learn about our cancer care services and how we can serve you.
