Foods that fight cancer
Obesity, physical exercise and the food they eat… of all the factors which affect our kids’ health now and into their adult life, these are the most important. And as parents we can positively affect all three by setting the habits which govern our children’s behavior. Trouble is, it can be hard work. We’ve all seen the new, improved food pyramid but it can be difficult for busy parents – and their fussy eaters – to scale. Getting the benefits of fresh fruit and veg and whole grains clear in your mind is half the battle – because once you know how good they are, you’ll do all you can to ensure your kids chow down on the real deal instead of snacking on junk food. So what should be top of the list?
Top up with tomatoes
Tomatoes are one of the richest sources of lycopene, a cancer-busting antioxidant which prevents lung, cervix, prostate and mouth cancer – in fact, eating tomatoes seven times a week reduces cancer risk by 20%. And yes, tomato sauces are just as good for you as the fresh versions! In fact, a study from the Harvard School of Health found that the antioxidants in tomatoes cooked in oil (think tomato pizza bases and pasta sauces) are more easily absorbed by the body than fresh ones.
Wheat’s a treat…
Wholewheat, found in unrefined bread, brown pasta and rice, and some cereals, minimizes the production of estrogen, which is a known factor in breast cancer. Research shows that eating three or four portions of wholewheat each week decreases your chance of breast cancer by 17%. In the real world, however, most kids want white bread so get around this by using wholegrain white. As far as pasta goes, there’s a range of wholegrain or half-and-half options and once the (healthy and packed with veggies!) sauce is on there they also won’t notice what color the pasta is. Brown rice is easy to hide with sauces too, or mix some white in with it. Steer clear of sugary cereals and stick to wholegrain choices like Cheerios.
The future’s orange
Oranges contain compounds called limonoids, which have powerful anti-cancer properties. Researchers at the University of California found children who ate oranges four to six times a week during the first two years of their life had a 50% reduced risk of developing all types of cancer when they were older. Chop them up for a quick, easy snack at home (satsumas, clementines and mandarins also count) or pop one in the lunchbox every day.
Slip them a strawberry
A study from the Harvard School of Health found people who eat strawberries have a whopping 70% lower incidence of all types of cancer. Kids only need a cupful (about five or six average-sized strawberries) once a week. Again, they make a great snack on their own (ditch the cream!) or you can cut them up and sprinkle them on cereal.
Go green
Broccoli cuts the risk of bladder cancer by 44% if you eat more than two portions a week, according to a recent study from Harvard University. Another study from Georgetown University found that it contains a chemical that boosts DNA repair in cells and stops them from becoming cancerous. What’s more, previous studies show it also helps stave off ovarian, stomach and lung cancer.
Popeye was right!
Over the years researchers have found at least 13 different compounds in spinach that function as anti-cancer antioxidants. It’s also a great source of vitamin C and betacarotene, both of which are potent antioxidants. Studies show people who eat two or three servings of spinach a week are considerably less likely to get lung or breast cancer, so add it to stir fries and salads.
The milky way
Getting the benefits of milk’s calcium content will reduce the risk of colon cancer by 36%, say researchers at Dartmouth Medical School. Toddlers need around two glasses of milk each day, whereas four- to eight-year-olds need about three glasses each day. Yogurt, cheese, leafy green veg and sardines with the soft bones mashed in also contain lots of calcium, so encourage your kids to tuck into these too.
Go bananas
Children who eat bananas three or four times a week have a significantly reduced risk of developing leukemia, say researchers from the University of California. Another study discovered women who eat four to six bananas (which are laden with antioxidants) a week cut their risk of kidney cancer by 54%. Again, pop one in your child’s lunchbox, or slice them up for a good finger snack.
Get into garlic
Garlic protects against cancer by inhibiting the growth of tumors, preventing cancer cells from reproducing and boosting the immune system. About two cloves a week reduces your risk of breast cancer by a whopping 54%. Crush it up and slip it into soups, casseroles and pasta sauces and your kids won’t even notice the difference.