Alberta Cancer Foundation

Top 10 Ways to Boost Your Diet

  1. Turmeric This yellow spice has a mild earthy flavour. A couple of teaspoons in a pot of chicken soup gives depth to broth, in terms of colour and flavour. Also add it to tomato sauce.
  2. Garlic No meal has ever suffered from the addition of minced garlic, which contains selenium, tryptophan and sulphur – these discourage the development of cancer. Mince it up a clove or two and add to almost any dish, cooked or fresh.
  3. Tomatoes Lycopene in tomatoes may have discouraging effects on the growth of cancer in the prostate, lung and colon. Use cooked or jarred tomatoes to maximize the lycopene.
  4. Seeds & nuts Sunflower and pumpkin seeds have lots of plant protein and oils as wells as vitamin E, zinc and vitamin C. Walnuts are rich in healthy oils and help make you feel full. Throw a handful on your salad, into your muffins or cereal.
  5. Chocolate Ditch the candy in favour of some rich dark chocolate, the higher the cocoa content the better. It’s also rich in flavinoids, antioxidants that convince your body to send out clean-up crews. The trick? Stop eating it after a couple of squares.
  6. Citrus All citrus fruits may boost the cancer-buster properties of the phytochemicals we gain from other foods. Use lemon or lime in your salad dressing and curries, and toss a whole orange into the blender with some frozen berries and ice water for a sweet drink. Squeeze lemon in your soup right before you serve it – it spikes the taste, too.
  7. Flax Flaxseed oil or ground flaxseeds are great in salad, soups or smoothies. Flax has omega-3, which, with its anti-inflammatory properties, could help prevent tumour growth. (Olive oil, oily fish and bison also have omega-3.)
  8. Fruit & veg More, more, more! Strive for seven to 10 servings (about a half-cup each) per day. Boost it with fruit smoothies, a fruit bowl kept on the desk in the office and serve a salad with every meal. Keep frozen veggies on hand for when you are time-strapped.
  9. Spuds These should neither come in a crinkly package nor be cut into shoestrings and deep-fried. Leave the skins on for extra nutrients.
  10. Be like Mike Michael Pollan, author of the Omnivore’s Dilemma, writes: “Eat food. Not too much. Mostly plants.”