5. Cruciferous Vegetables
Cruciferous vegetables, which include cabbage, broccoli, cauliflower, kale, and Brussels sprouts, are rich in antioxidants, including various carotenoids (beta-carotene, lutein, and zeaxanthin), flavonoids, anthocyanins, and terpenes. Consuming these vegetables is strongly linked to protecting against cancer, and slowing cancer growth.
Another type of antioxidants in cruciferous vegetables called glucosinolates have also been shown to fight cancer and may have beneficial effects on neurological and psychiatric conditions, such as depression, schizophrenia, autism, Alzheimer’s disease, and multiple sclerosis.
Cruciferous vegetables are low in calories and rich in fiber, vitamins, and minerals. One cup of raw broccoli contains 30 calories, 2.37 grams of fiber (8% of the DV), 81.2 milligrams of vitamin C (90% of the DV), along with small amounts of iron, calcium, potassium, and zinc.
Whip kale into smoothies or use it as a salad base. Transform shredded cabbage or broccoli or shaved Brussels sprouts into slaw. Enjoy sides of cauliflower rice. Or sautéed, grilled, or oven roasted broccoli, cauliflower, or Brussels sprouts. You can also incorporate these veggies into stir fries, soups, and stews.
6. Green Tea
Catechins, the main antioxidants in green tea, are known to be preventative against a number of cancers, including lung, breast, esophageal, stomach, liver, pancreatic, and prostate cancer. They’ve also been shown to have anti-viral, anti-bacterial, anti-aging, and blood pressure-lowering effects.
A 2022 research review concluded that green tea, which also contains polyphenol and flavonoid antioxidants, has anti-inflammatory and anti-diabetic effects. In addition, green tea supports immune function and protects brain health.
Green tea may also provide small amounts of minerals, including copper, manganese, iron, zinc, magnesium, calcium, and potassium. However, the amounts vary depending on where the tea was grown.
In addition to sipping green tea hot or iced, the beverage can be used to steam vegetables or whole grain rice, or as a liquid in smoothies, overnight oats, soups, and sauces.