Cancer fighting foods

These plant foods are ones I particularly like to use in my cooking, both from a scientific and culinary point of view.

READY FOR REDS

Lycopene, a chemical found in tomatoes and exotic fruit, such as guava and watermelon, has been shown to inhibit several types of cancer by interfering with cell signals, effectively halting the cells’ growth.

Many studies have found that including lycopene in your diet can help protect against prostate cancer. Moreover, the benefits of the antioxidants (compounds that have been shown to guard against cell mutations) in red foods are undeniable.

For inspiration, try my Spanish chickpea stew on the previous page.

BERRY BOOSTERS

POLYPHENOLS, found in blackberries, blueberries, cherries and strawberries, have been shown to inhibit cancer cells by interfering with their development.

Berries are also concentrated sources of antioxidants. I tend to use them in smoothies or to top desserts. I keep frozen packets to hand as they’re just as nutritious and usually much cheaper than fresh berries.

EAT YOUR GREENS

BRASSICAS are perhaps my favourites among the cheap and widely available vegetables on supermarket shelves, because of their healthy properties and the sheer number of meals you can make from them.

Many of my recipes contain broccoli, cauliflower, rocket, Brussels sprouts and cabbage, all of which contain plant chemicals, such as glucosinolates and sulforaphane, which have great anti-cancer properties.

Large studies of eating habits revealed that populations who ate more brassicas than others significantly reduced their risk of a number of cancers.

Try my herby cauliflower steaks, right, for a delicious way to eat brassica vegetables.

SPICE IT UP

GARLIC, ginger, turmeric and a number of other ingredients have recently received a lot of attention, with many studies exploring their cancer-preventing potential.

The phytochemical curcumin (found in turmeric), along with gingerol (in ginger) and quercetin (in apples and onions), are all chemicals that have been shown apparently to inhibit the growth of cancer cells in a number of different ways.

In fact, it appears they behave in ways similar to cancer drugs. This doesn’t mean we should be thinking of replacing these drugs with food, but it does indicate the preventative power of what we put on to our plates.

FOCUS ON FIBRE

WE SAW on Saturday how eating a variety of different fibre sources is vital if you are to encourage a healthy gut microbiota. This helps to lower the inflammation that is known to contribute to the development of a number of diseases, including cancer.

I like to focus my meals around plant proteins. This is why the majority of my recipes contain delicious whole sources of beans, legumes, nuts and seeds, which have been shown to be particularly good for improving the microbiome population.

GO NUTS FOR OMEGA 3 AND GREEN TEA

OMEGA-3 fatty acids have received a lot of attention for their cancer-preventing powers — and rightly so. nuts, flaxseed, cold-pressed olive oil and wild fatty fish are all good sources. Green tea contains different types of polyphenols called catechins, which scientists believe can play an important role in helping to protect against cancer.