10 Foods That Prevent Cancer

Your local grocery store or farmer's market is filled with an arsenal of weaponry against cancer. Next time you're there, seek out these 10 cancer-fighting foods, and add them your cart—and diet.

ARTICHOKES

Artichokes are packed with nutrients that boost health and protect against cancer. Flavonoids—apigenin and luteolin—found in artichokes are aggressive cancer-killing agents that lead to rapid cancer-cell deaths. Scientists have pre-treated cancer cells with flavonoids before chemotherapy.

Artichokes are fun to eat. Cut them in half, brush them with olive oil, and sprinkle them with salt and pepper. Grill them cut-side-down for 3 to 8 minutes, or until soft. Pull apart the leaves and enjoy.

AVOCADO

Avocados are full of antioxidant and anti-inflammatory agents. These agents not only prevent cancer cells from forming, they also kill them. Avocados' antioxidants also strengthen healthy cells.

Add avocados to sandwiches, salads, omelets, smoothies or even desserts.

CABBAGE

Cabbage attacks cancer from three angles. First, dozens of polyphenolic compounds that work as antioxidants strengthen healthy cells and ward off oxidative stress. Second, anthocyanins work to reduce inflammation, lowering cancer risk. Finally, cabbage contains glucosinates, which are converted into isothiocyanate compounds and prevent bladder, prostate, breast and colon cancers.

Toss shredded cabbage into salads or soup.

GARLIC

Garlic's allyl sulfides damage and kill cancer cells. But be wary: the quality of the pungent bulb's anti-cancer properties is reliant on the manufacturing process. Studies show that if you cook garlic too soon after peeling, chopping or crushing, the cancer-fighting activity diminishes. If you're looking for cancer-protection from garlic, wait 15 minutes between peeling and cooking to allow sulfuric reactions to occur.

More: The Health Benefits of Garlic

OMEGA-3 RICH FISH OR SUPPLEMENT

According to the American Cancer Society, studies have found that some omega-3 fatty acids found in fish and fish oil suppress the development of some types of cancer.

Eat omega-3-rich fish, such as salmon, two to three times per week or opt for an over-the-counter fish oil supplement to take morning and night.

POMEGRANATE

This bright pink fruit is perfect for breast-cancer prevention. That's because specific phytonutrients (ellagitannins) found in pomegranates and pomegranate juices have been shown to hinder the growth of breast cancer by suppressing estrogen production. Enjoy this sweet fruit juice in a smoothie, toss the seeds on a salad, or eat the fruit by itself.

How to prepare a pomegranate: Cut off the top with a sharp knife. Next, score the fruit as if you're going to break it into quarters. Soak the pomegranate in water to allow the seeds to loosen. Begin peeling apart the fruit while it's in water. Separate the seeds by running your fingers through each quarter. Finally, collect the seeds and enjoy. Tip: the heavier the fruit, the juicier it will be.

PUMPKINS

Pumpkins are packed with vitamin A, which boosts bone health; fiber, which moves food through the gut and helps prevent colon cancer; and vitamin K, which provides some protection against liver and prostate cancer.

The seeds are full of phytosterols, which protect against some types of cancer and build immune function.

For a post-workout recovery smoothie that tastes like pumpkin pie, try blending together 1 cup of nonfat Greek yogurt with 3/4 cup canned pumpkin; a dash of cinnamon, nutmeg and allspice; and 1/4 to 1/2 cup skim or coconut milk.

TOMATOES

Whether you prefer fresh or canned, the lycopene found in tomatoes keeps cell walls thick and strong, making it hard for toxins to get in.

Serve yourself a bowl of tomato soup with a handful of pumpkin seeds on the side.

WHOLE GRAINS

Nutrients, such as fiber, and antioxidants found in whole grain products, such as bread, cereals, rice, oats and pastas, lower your risk of developing certain types of cancer. Just be sure you read the labels of whole-grain products. If you see "100-percent whole grain" or "100-percent whole wheat" as the first or second ingredient, then you have a winner.

Some whole-grain favorites for overall health and cancer-prevention are oatmeal, quinoa, brown rice, barley, whole wheat breads, rye, oat bran.