Five fall foods that beat cancer

BOSTON–Autumn is a time to take advantage of the bounty of cancer-fighting foods, from cranberries to everything orange. Stacy Kennedy, MPH, RD, CSO, LDN, a senior nutritionist at Dana-Farber Cancer Institute in Boston, says many fruits and vegetables are at their nutritional peak in the fall so it’s a great time to incorporate them into a healthy diet. The key is to know what to look for. Ms Kennedy shares the ABCs of fall foods along with some nutritious and easy to prepare recipes.

Apple
Studies suggest that eating at least one apple a day can help prevent throat, mouth, colon, lung and possibly breast cancer. Besides being crisp, sweet, and juicy, apples contain quercetin a nutrient that protects the cell’s DNA from getting damaged that could lead to the development of cancer. “The key is to eat them raw and with the skin on.” says Ms Kennedy. “That’s where many of the nutrients are found.” But skip traditional apple pie that’s loaded with sugar and fat.

Cranberries
Ms Kennedy encourages her patients at Dana-Farber to eat cranberries all year-round. Cranberries contain benzoic acid, which has been shown to inhibit the growth of lung cancer, colon cancer, and some forms of leukemia. She recommends buying bags of fresh cranberries now, whilst they are in season and at their nutritional peak, and popping them in the freezer for later use. This will help ensure that the berries will provide the highest level of cancer protection whenever they're used.

“C” is for colour
Just like the leaves on the trees, fall is a time for colorful vegetables like beets, carrots, and parsnips. They add a burst of color and taste. “The brighter and richer the pigment, the higher the level of cancer fighting nutrients,” says Ms Kennedy. Load dinner plates with as much colorful plant-based foods as you can.

Dark leafy vegetables
“Kale is a top choice because it's rich in phytonutrients called indoles, which stimulate liver detoxification and help fight cancer” she adds. Other members of the cruciferous family include broccoli, cabbage and Brussels sprouts. People who have diets rich in these vegetables have been found to have lower incidences of lung, prostate, and stomach cancer.

Orange produce 
Pumpkins, squash, carrots, and sweet potatoes are all packed with a cancer fighting nutrient called carotenoid. Carotenoids have been linked to the prevention of colon, prostate, breast, and lung cancer. Pumpkin isn’t just for pies. Eating it year round by adding it to soup, smoothies, pancake batter and even raviolis is suggested.
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