Food | How It Helps | Purchasing Pointers | Ideal Frequency |
| Berries | Contain substances that prevent carcinogens from binding to the DNA in cells. | Buy fresh or frozen blueberries (tops in antioxidant potency), blackberries, cranberries, and raspberries strawberries. | Daily. |
| Brazil nuts | Supply large amounts of selenium, which encourages “suicide” of cancer cells. | No need to buy in bulk; a little goes a long way. More than two a day is too much. | One large nut or two medium nuts a day. |
| Citrus fruits | Contribute limonoids, which inhibit activation of cancer cells. | Buy grapefruits, oranges or tangerines or their juices. | Daily. |
| Cruciferous vegetables | Contain compounds that stimulate enzymes that break down cancer-causing chemicals. | Buy broccoli, Brussels sprouts, cabbage, cauliflower or kale. | Three servings a week. |
| Fish | Supplies omega-3 fatty acids, which may slow tumor growth. | Buy seafood, especially sardines, mackerel and tuna. | Two to four servings a week. |
| Flaxseed | Provides lignans and omega-3 fats; both may lower hormone levels and slow tumor growth. | Only ground flaxseed (flax meal), not flax oil, provides lignans. Store in freezer to keep it fresh | Two tablespoons ground flaxseed daily. |
| Legumes | Supply folate, which guards against DNA damage. | Buy lentils and dried beans and peas. Okay to use canned. | Three to four servings a week. |
| Soy | Contains isoflavones, thought to block human estrogens that may encourage the growth of hormone-sensitive cancers. | Look for products with soy as one of the first three ingredients. Soybean oil and soy sauce do not contain isoflavones. | One to two servings daily (three to four a week if you have or have had estrogen-dependent breast cancer). |
| Tea | Provides flavonoids, which neutralize harmful free radicals. | Buy green, black white or oolong tea to brew. Bottled, instant powdered or decaf provide minimal flavonoids. | Two to three cups a day. |
| Tomatoes | Boast lycopene, which fends off oxidation and protects cell membranes. | Choose cooked tomato products more often than raw tomatoes, as heat breaks down tomato cell walls, releasing more lycopene. | Four times a week or more. |
| Whole grains | Pack plenty of cancer-fighting phytonutrients, like saponins, flavonoids and lignans. | Buy grain products that are ideally 100% whole grain or at least list a whole-grain ingredient first. | Three servings daily. |
| Yogurt | Contains calcium, which binds with bile acids and prevents abnormal cell growth; provides probiotics or healthy bacteria that can boost immunity. | Select a low-fat yogurt with a variety of active cultures. | Daily serving. |
