Fruits and vegetables

Fresh or frozen fruits and vegetables are both good, and contrary to common thought, frozen produce is just as nutrient dense as fresh produce, while dried produce is often sweetened, causing some of the nutrients to be broken down. Studies have shown produce consumption is effective in reducing cancers, especially in the gastrointestinal tract, lowering cancer rates by 22% and mortality to dietary related cancer by 11%.[8] Berries have been causing a lot of commotion and promise in the world of cancer research. The darker the berry, the better in terms of being more packed with nutrients that is better at warding off cancer. Research has been putting the spot light on black raspberries and their ability to reduce oxidative stress and gastroesophageal reflux disease, each of which causes damage to the esophageal cells.[9] Close runner-ups to the black raspberry are blueberries, blackberries, strawberries, and cranberries. These berries are high in vitamin C, fiber, and ellagic acid, which can prevent skin cancer.[4] In addition to these nutrients, the American Association for Cancer Research found that berries are extremely high in polyphenol phytochemicals, and some research is suggesting that these phytochemicals are what is inhibiting tumor growth, more so than vitamins and minerals. These phytochemicals have the ability to interfere with tumor development, probably due to their natural job of protecting plants and their structures, as well as maintaining their vibrant colors (2007). Beta-carotene and lycopene are two prevalent nutrients that have shown a lot of promise in their capabilities to slow tumor growth.[6]