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7 Cancer Fighting Warriors

Updated on August 2, 2013

The Great News is That They All Taste Good and Are Heart Healthy, Too!

A cancer free life could be as close as your local grocery store.

I have made a list here of the 7 best foods for prevention of cancer. Studies have been done to show that time after time these foods are our best friends. They are also delicious, easy to find, easy to use and have other health benefits such as cutting down heart disease.

I have brought in a supporting lens for each food; lenses that provide more information and/or recipes and ways to use the food.

I have also supplied my own recipes as well as substitutions that work almost as well.

Enjoy, go to the featured lenses and get healthy keep cancer and heart disease as far away as you can.

Fight Cancer:

1. Cabbage: 1/2 cup three times weekly

2. Flaxseeds: 1 to 2 tablespoons daily

3. Mushrooms: 1/2 cup three or four times weekly

4. Olives: 8 daily

5. Onions: 1/2 cup three times weekly

6. Pumpkin: 1/2 cup three times weekly

7. Raspberries: 1 1/2 cups two to three times weekly

Cabbage and Cruciferous Vegetables

From Wikipedia"

"The cabbage (Brassica oleracea var. capitata), is a leafy garden plant of the Family Brassicaceae (or Cruciferae), used as a vegetable. It is a herbaceous, biennial, dicotyledonous flowering plant distinguished by a short stem upon which is crowded a mass of leaves, usually green but in some varieties red or purplish, forming a characteristic compact, globular cluster

The anticatcinogenic compounds in cabbage are called glucosinolates. Studies in Poland have shown that people who ate a lot of cabbage in their youth were 40% less likely to get breast or prostate cancer.

Some of the most common cabbage dishes are cole slaw, a salad; cabbage soup, stuffed cabbage and sauerkraut. Sauerkraut, a fermented dish, has been tested to be highly successful in preventing cancer in populations.

Cabbage comes in green and purple. When you choose remember that the darker colors are the healthiest both for cancer and heart disease prevention.

My Cole Slaw Recipe

1 8 1/2 oz broccoli slaw

1 8 1/2 oz cabbage slaw.

1/4 head red/purple cabbage shredded

1 cup dry roasted sunflower seeds

1 bunch chopped green onions

1/2 cup sugar or substitute (avoid anything made with corn syrup

3/4 cup vegetable oil

1/3 cup cider vinegar


Note: You can change the arrangement of broccoli or colored cabbage, but remember, the purple adds anthocyanins, which also help your brain and your heart. A triple threat to disease!

Alternatives to cabbage: any cruciferous vegetables: Brussels sprouts, cauliflower, kale, broccoli.

Flax Seeds and/or Fish Oil

From Wikipedia:

"Flax (also known as common flax or linseed) (binomial name: Linum usitatissimum) is a member of the genus Linum in the family Linaceae. It is native to the region extending from the eastern Mediterranean to India and was probably first domesticated in the Fertile Crescent.[1] Flax was extensively cultivated in ancient Egypt. (New Zealand flax is not related to flax, but was named after it as both plants are used to produce fibres.)"

It is the lignans in flax that act like a weak estrogen, which can result in a 58% less risk of breast cancer.

I am going to bet that this is the food on the list that you are sticking up your nose at...that is if you haven't tried it yet.

These nutty flavored little seeds are used to add to other dishes. Sprinkle on cereal, add to yogurt.

My recipe: I almost fill an empty Snapple bottle (its glass, not reused plastic) with cold I!water (ask me about that) add some pure cranberry concentrate to taste with a tablespoon of finely ground flax seeds. Put the cap on and shake. Shake periodically while drinking to keep the seeds mixed. I drink this yummy treat before bed.

Alternatives Flax oil (goes great on oatmeal, in salad or in protein drinks) or cold water fish such as salmon or mackerel.

Raspberries and Anything Ending in "Erries"

Wikipedia on Raspberries:

"The raspberry (plural, raspberries) is the edible fruit of a multitude of plant species in the subgenus Idaeobatus of the genus Rubus; the name also applies to these plants themselves. The name originally referred to the European species Rubus idaeus, with red fruit, and is still used for that species as its standard English name in its native area.[1] Several other species, mostly closely related in the same subgenus Idaeobatus, are now also called raspberries."

The ellagic acid and selenium in the berries protects from a variety of cancers.

Raspberries are listed specifically, because they have the most fiber of all berries, but they are more seasonal and more expensive. The truth is that any berry will do. The more colorful the better.

Smoothie recipe:

1 cup of cold water

2 scoops of Whey protein powder

1 tablespoon flax oil (another way to use that)

Berries, lots, raspberries, strawberries, cherry juice, cranberry concentrate (don't use the juice almost all of it has corn syrup)

Add some ice and put through blender until smooth...

Alternatives: Any colored berry, but raspberries have the most fiber.

White Button Mushrooms

"From Wikipedia: Agaricus bisporus, known as table mushroom, cultivated mushroom or button mushroom, is an edible basidiomycete fungus which naturally occurs in grasslands, fields and meadows across Europe and North America, though has spread much more widely and is one of the most widely cultivated mushrooms in the world. The original wild form bore a brownish cap and dark brown gills but more familiar is the current variant with a white form with white cap, stalk and flesh and brown gills."

The mushrooms block aromatase, an enzyme that promotes breast cancer. The mushrooms also suppress prostate cancer.

Like berries and flax seeds, mushrooms can be used almost on anything, well, not ice cream, but you can mix them in soups, salads, omelets, just about anything you can think of.

Omelet recipe:

Olive oil in pan

Finely chopped onions

Chopped Asparagus

1/2 cup of whole or chopped mushrooms

Sauté all in olive oil

Add beaten whole eggs or egg whites (one whole, one extra white is a great combination if the eggs have omega 3 oil)

Cook until eggs are done.

Alternatives: Other mushrooms. But if you really don't like mushrooms, then chop them up finely or put them through a processor so you won't know they are there.

If you are being treated for a yeast or candida condition, ask your doctor if you should hold off on the mushrooms until you are finished.


From Wikipedia: "The Olive (Olea europaea) is a species of small tree in the family Oleaceae, native to the coastal areas of the eastern Mediterranean region, from Lebanon, Syria and the maritime parts of Asia Minor and northern Iran at the south end of the Caspian Sea. Its fruit, the olive, is of major agricultural importance in the Mediterranean region as the source of olive oil.

The maslinic acid and oleanolic acid in olives inhibits the proliferation of cancer cells and promotes apoptosis, the death of cancer cells. Remember, olives are also very good for the heart.

Olives and olive oil are also especially good for your cholesterol, it gets rid of the bad kind and promotes the good kind.

I love to put olives in my salad, which I dress with olive oil. I sauté with olive oil, I do everything with olive oil. Have you ever put olive oil on your bread instead of butter or (gasp!) margarine? It is so good, it is a reason to eat bread.

Alternatives: If you don't want to eat olives use olive oil.


Wikipedia on Onions: Onion is a term used for many plants in the genus Allium. They are known by the common name "onion" but, used without qualifiers, it usually refers to Allium cepa. Allium cepa is also known as the 'garden onion' or 'bulb' onion and 'shallot'.

Onions have one of the highest levels of phenolic compounds which are thought to be the strongest anticancer substances found in food. Onions and garlic are also very potent in preventing the absorbing of bad cholesterol. I never eat eggs without onions and/or garlic.

Years ago I heard a Catskills comic talking about his grandmother's recipe for pound cake. "You start by sauteing an onion." Onions in pound cake? "Oh no, you don't put it in the cake, it just makes the house smell so good while you are baking."

Enough said. Onions ad flavor to almost any dinner dish. Soups, roasts, eggs, vegetable, you name it. However, onions can also be roasted themselves. Just sprinkle with some olive oil and pop in the oven or on the grill.

But onion soup is the wonder place where onions really shine on their own. See the lens below.

Alternatives: Apples, capers and green and black tea are all high in quercetin. And then, of course, there is garlic!

Pumpkins or Squash

Pumpkin is a gourd-like squash of the genus Cucurbita and the family Cucurbitaceae (which also includes gourds).[1] It can refer to either species Cucurbita pepo or Cucurbita mixta, and sometimes to a specific variety of either the species Cucurbita maxima or Cucurbita moschata.

Pumpkin is high in carotennoids and lowers the rates of gastric, breast, lung and colorectal cancers.

Pumpkin Soup (This one also uses mushrooms)

Mushroom Pumpkin Soup

1/2 lb. mushrooms, sliced

1/2 cup chopped onion

2 tbsp. butter or oil

2 tbsp. flour

1 tbsp. curry powder

3 cups chicken broth

1 can (1 lb.) pumpkin

1 tbsp. honey

dash nutmeg

salt to taste

pepper to taste

1 cup evaporated milk

optional sour cream or yogurt, topping

Sautée mushrooms and onion in butter or oil. Add flour and curry and

stir. gradually adding broth. Add all but milk and cook, stirring,

for 10 - 15 minutes. Add milk and heat through without boiling.

May top with sour cream or yogurt.

Alternatives: Carrots, broccoli, and winter squashes including acorn, butternut and spaghetti squash.

Oh, and pumpkin seeds are good and easy to carry as an "always with you snack" to keep you away from the junk.

Weekly Shopping List

1. Purple Cabbage

2. Red Onions

3. Black Olives

4. Flax Seeds

5. Canned Pumpkin

6. Berries

7. Mushrooms

How Many Cancer Fighters Do You Eat?

What Is Your Daily Consumption of Cancer Fighters?

See results

Any Purchase Here Will Contribute to Heifer International: The Pay It Forward Entrepreneurial Charity


All comments and stars are welcome!

What Delicious Ways Do You Have to Prepare These Cancer Fighters?

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    • tricomanagement profile image


      5 years ago

      Great information - sent address on to multiple friends - Thanks!

    • profile image


      5 years ago

      liked and bookmarked what a wonderful Lens thanks so much much love

    • profile image


      5 years ago

      I keep raspberries on hand most of the time and eat a few after most meals.

    • takkhisa profile image


      5 years ago

      Absolutely this is an amazing lens and very informative.

    • Lady Lorelei profile image

      Lorelei Cohen 

      5 years ago from Canada

      I had no idea that pumpkin made the list of super cancer fighting foods. I had suspected broccoli might be there but you surprised me. Happy Halloween!

    • profile image


      6 years ago

      Returning to review your cancer fighting foods, I love all these warriors!

    • Vikki w profile image

      Vikki w 

      6 years ago

      Reishi is another great cancer fighter :)

    • Michey LM profile image

      Michey LM 

      6 years ago

      Salads is my favorite way, also like any "berries"

    • KarenTBTEN profile image


      6 years ago

      I'll answer the question for a few of them.

      Flaxseeds, whole, in various things. I make my own muesli.

      Cabbage with tahini dressing. Often I cook it for a couple minutes in sesame oil and then add a bit of tahini dressing.

      Mushrooms in anything (within reason). Sometimes I think they're too expensive and not worth it. You're reminding me that's not the case.

    • profile image


      6 years ago

      I eat a lot of fresh fruit and vegetables. I also eat almost exclusively organic foods.

    • norma-holt profile image


      6 years ago

      Unfortunatley can't eat cabbage now and flax seeds fo awful things to me but raspberries grow in my garden and I usually pick at them constantly, love mushrooms and other things, especially pumpkin. Blessed and featured on Blessed by Skiesgreen 2012 and also on Health Matters. Hugs

    • TolovajWordsmith profile image

      Tolovaj Publishing House 

      6 years ago from Ljubljana

      It is really hard to tell what food is cancer fighter, so I bet on versatility and general lifestyle.

    • sinclair89 lm profile image

      sinclair89 lm 

      6 years ago

      This lens helped to inspire me. Just published a lens on how to eat flax seeds:, for those interested.

    • thesuccess2 profile image


      6 years ago

      People think they eat more veggies than they actually do! Angel Blessing

    • JoleneBelmain profile image


      6 years ago

      We need all of the help we can get... cancer sure is crazy out there now a days.

    • profile image


      6 years ago

      very good to know about your lens, I eat on a normal occasion the mushrooms, olives, and onions, eat flaxseed too thanks to my wife's cooking. hope your lens moves up in the rankings so more people read this, gave you a squidlike myself to help with this cause.

    • Mary Crowther profile image

      Mary Crowther 

      6 years ago from Havre de Grace

      I did not know this about mushrooms. Thanks for sharing this helpful advice!

    • SaintFrantic profile image


      6 years ago

      Great lens.Thanks.I variety of foods as many as possible.

    • sousababy profile image


      7 years ago

      Oh this is excellent. I like that you listed alternatives too. Hey, for more traffic, you could change the topic to be included in the Vegetarian magazine here on Squidoo . . hope it helps! Take good care, Rose

    • tcorbs profile image


      7 years ago

      I lost 2 friends to cancer this year. Thank you for this lens.

    • KarenTBTEN profile image


      7 years ago

      It's funny about the flax seeds -- I think they taste better than other seeds like sunflower. They can be tossed in stir fries and various one pot meals. I didn't know that about the mushrooms. You're right. They do go well in most things besides ice cream... or coffee.

    • profile image


      7 years ago

      I love everyone of your cancer fighting warriors, white mushrooms sure took me by pleasant surprise!

    • whiteskyline lm profile image

      whiteskyline lm 

      7 years ago

      I will qualify with, ideally for an all out assault on cancer, raw is best. In that way, I do love a baby spinach salad with red onions and mushrooms mixed it.

      That being said, I enjoy braised red cabbage, carmelized red onions, browned shiitakes in evoo with toasted garlic and fresh thyme, black olives right out of the jar whole (probably not the best for this subject), mmm pumpkin pie with whipped cream and graham cracker crust, berry smoothies with bananas and mangoes. Flaxseeds I have not prepared before, though I do take flaxseed oil as a supplement.

    • Sylvestermouse profile image

      Cynthia Sylvestermouse 

      7 years ago from United States

      Great information! I actually did not know that mushrooms were included in this list.

    • OhMe profile image

      Nancy Tate Hellams 

      7 years ago from Pendleton, SC

      Back to this great lens to lensroll to my Fruit Salad Recipe

    • hlkljgk profile image


      7 years ago from Western Mass

      well, i'm polish, so cabbage is a staple; it's great in soups, sauteed, pickled, slawed... berries are a tasty addition to smoothies. i've got an entire pumpkin recipe lens...

    • TonyPayne profile image

      Tony Payne 

      7 years ago from Southampton, UK

      The only one of these I don't eat is Mushrooms, but we eat a lot of cabbage of all types every week. Hopefully with all the good foods that we do eat we will stay free of cancer. Excellent lens with some very useful information, most worthy of a blessing.

    • profile image


      7 years ago

      Very useful and important information

    • profile image


      7 years ago

      This is an excellent lens with so much great info. Thanks for sharing and Thumbs Up!

    • profile image


      7 years ago

      Nice lens, thanks




    • profile image


      7 years ago

      Really good Cancer Fighter lens. I do all these with the exception of the flax seeds.

    • SandyMertens profile image

      Sandy Mertens 

      7 years ago from Frozen Tundra

      I can do all of these except mushrooms. Very helpful and informative lens. I will lensroll this back to my Pumpkin Bar lens.

    • profile image


      7 years ago

      This is a great lens. Thanks for making it. Very informative. I gave you a thumbs up.

      I like your lens.Thanks for the recommendations.

      Request permission Recommended my site.

      fighting Chicken

      Thai wood carving

    • spunkyduckling profile image


      7 years ago

      This would be a great lens to refer to in the future. Hey wait a minute! Where is the beetroot? It is said that it is good for fighting cancer too.

    • CelebStyle LM profile image

      CelebStyle LM 

      7 years ago

      very informative...just last night I was watching a tv show about black raspberries and how they help keep cancer away

    • Swisstoons profile image

      Thomas F. Wuthrich 

      7 years ago from Michigan

      Excellent lens! I've been regularly consuming each of the foods you list (except for pumpkin) for years. Just found an easy way to get kale into my diet, too, at StumbleUpon. Kale chips! Cut the kale from the stem into chip-size pieces; place on a cookie sheet; spray with olive oil; sprinkle with a little salt; bake at 300 degrees for 20 minutes. While consumption of raw kale is no doubt best, I think most of the nutrients remain. And these things are so good, it's hard not to eat two bunches in one sitting. Thumbs up on this very informative lens which I am also favoriting and lensrolling to two of my own.

    • PleasantValley LM profile image

      PleasantValley LM 

      7 years ago

      -Blueberries sprinkled in oatmeal

      -Gently fry onions and white button mushrooms in a little canola oil, then add to quinoa or rice

      -Steamed broccoli

    • kateloving profile image

      Kate Loving Shenk 

      7 years ago from Lancaster PA

      Blueberries are my absolute favorite. In fact, I crave them! I wonder--do they bring down blood pressure, as well?

    • WindyWintersHubs profile image


      7 years ago from Vancouver Island, BC

      We eat about half of these foods on a regular basis and the others occasionally. We can't seem to stop eating broccoli, cauliflower, mushrooms and onions. I will have to try to eat more of these foods especially flax seeds. Thanks for your info. Lensrolling back to green veggies! :)

    • junecampbell profile image

      June Campbell 

      7 years ago from North Vancouver, BC, Canada

      I'm happy to discover that I eat your list of cancer fighting foods regularly. This is a great lens. Ive liked it on Facebook and I'm lensrolling it to my pumpkin ginger muffins lens.

    • profile image


      8 years ago

      Nice lens. We just launched our tart cherry affiliate program where you can make money with our award winning cherry products. Here is a link to our affiliate program we pay 20% per sale

    • sciencefictionn profile image


      8 years ago

      I have read that about 50% of the cancers are caused by wrong diet problems. I like healthy food and I use them regularly. I appreciate your lens because it is well-done and contributes in spreading the culture of a better alimentation. Excellent job. 5*

    • profile image


      9 years ago

      Guess I'll bookmark this lens for future grocery shopping ;o)

      Thanks for popping into my breast cancer lens...

      I appreciate your comments & blessings.

      You are sweet!

    • awakeningwellness profile image


      9 years ago

      I eat tons of cruciferous veggies (broccoli, cauliflower, cabbage, brussel sprouts) everyday...very yummy! I have 2 or 3 heaping tablespoons of flax seed most everyday in my yogurt or protein has a delicious nutty flavor.

      Great lens! *****

    • EpicFarms profile image


      9 years ago

      Awesome information! Thanks for lensrolling me (I am now going to return the favor :o) 5* for a very helpful lens.


    • julcal profile image


      9 years ago

      GREAT lens, but what about broccoli , no? 5*

    • profile image


      9 years ago

      Followed you home from one of Tipi's guestbooks, I'm her sister, but not a Squiddo member which mean I can only sign guest books that are open to all. Did visit your KFC Coleslaw lens just now--closed guest book, but I perservere--didn't know about the controversy in relation to their recipe, unfortunately, I think it's th sugar that hooks folks on it--we re sugar addicts in this country. Now, to 7 Cancer Fighting Warriors, this is great, straight forward, and easy to follow. The good news is for me, I enjoy all of these and other than flaxseed, include them all. What a great excuse to eat more olives! I frequently find myself reaching for a few olives in the day. I love portabella mushrooms, but even they aren't good on ice cream--cute how you managed to fit in some humor. Have you considered a lens on cancer friendly foods to avoid? Sugar, pickled foods, & smoked foods are ones I remember from when Tipi's and my Dad was passing on with malignant melenoma.

    • Webcodes LM profile image

      Webcodes LM 

      9 years ago

      I just know that any fruits and vegetables with deep rich colors have anticarcinogenic and antioxidant properties. I didn't realize onions were so good for cancer as well. 5*.

    • monarch13 profile image


      9 years ago

      I rated this a while ago but forgot to comment, 5 stars and lensrolled to my nutrition lenses.

    • giacombs-ramirez profile image

      gia combs-ramirez 

      9 years ago from Montana

      The power of 7! I've lensrolled this excellent lens to 7 Ways To Boost Your Immune System.

    • ElizabethJeanAl profile image


      9 years ago

      Chris and I are trying to eat healthier. Its not always easy. We have a lifetime of bad habits to change.

      Great lens


    • profile image


      9 years ago

      Great lens :) I was going to add Garlic, but Yigal beat me to it!

    • MargoPArrowsmith profile imageAUTHOR


      9 years ago

      [in reply to yigal, israel] Thank you for your great information from across the world. I hope you join Squidoo, it sounds like you are good things to share with us!

    • profile image


      9 years ago

      please add another three best fighters:

      Garlic - best cancer fighter - can be in salad or chopped in tea.

      Beet and Carrot juice (fresh!) is best antioxidant available also keep you up with iron and B C vitamin.

      and here is a great plant that keep the blood out of cancer cells ,we use it for treating and its very good.

      Its called "convolvulus arvensis" very common plant in the world.

      And don't we forget the Pomegranate - juice ,seed,peel extract .

      with love from holly land

    • profile image


      9 years ago

      W00t! I'm all over #1 on the list -- after all it's cabbage and what do I love? Give up -- why it's stuffed cabbage. I'm cool with all the foods but don't think hubby would be on the same page. Great info my dear!

    • papawu profile image


      9 years ago

      I don't know Margo. As a cancer survivor, I'm a little dubious about foods that are supposed to fight cancer. With the exception of flax seed, I used to eat the rest in fair abundance as a kid and I still got it. So, it's tough for me to say one way or the other, but I will eat more of those things as a preventative measure. Well done and thank you for the info.

    • JenOfChicago LM profile image

      JenOfChicago LM 

      9 years ago

      Excellent lens - found you through the cancer group. (I have a lens on the ACS Relay For Life there.)

    • JenOfChicago LM profile image

      JenOfChicago LM 

      9 years ago

      Excellent lens - found you through the cancer group. (I have a lens on the ACS Relay For Life there.)

    • Optimist1 LM profile image

      Optimist1 LM 

      9 years ago

      Great lens. Useful tips. Thank you.

    • hempnecklace profile image


      9 years ago

      I created a cancer and cancer cure group.

      I wanted to invite you to join. You lense is most welcome.



    • LisaDH profile image


      9 years ago

      Aha! Now I have an excuse to eat more pumpkin muffins!

    • profile image


      9 years ago

      What a wonderful surprise, finding this excellent lens in my group submissions! Welcome to the Natural Medicine Group!

    • monarch13 profile image


      10 years ago

      Fabulous Resource. Thanks for joining the Healthy, Wealthy and Wise Group. 5 stars.

    • profile image


      10 years ago

      Wonderful lens (5*). It's great to hear that things you like to eat are actually good for you too. I didn't know what flax seeds were though. I shall have to give them a try too.

    • Sukeydoo profile image


      10 years ago

      Well done, I truly believe in eating the right foods to fight disease, very informative.

    • profile image


      10 years ago

      Super lens! Good thing I already love all these warriors. I just started to use flax seed oil with cottage cheese as recommended by Johanna Budwig.

      Also, thanks for visiting my homeschooldad lens.

    • MusicMadness LM profile image

      MusicMadness LM 

      10 years ago

      Terrific lens. Thanks for the shout out to my flax seed lens. I didn't realize that olives were a cancer preventer. I love olives! This is a 5* favorited lens.

    • MargoPArrowsmith profile imageAUTHOR


      10 years ago

      Go to the packaged salad area and they have broccoli slaw in bags, long slivers of broccoli. If you are anyone (adults, kids) don't like the healthiest veggie there is, you can put this in lots of recipes and people eat it without tasting it!

      Sneaky, huh!

    • OhMe profile image

      Nancy Tate Hellams 

      10 years ago from Pendleton, SC

      Really Great lens. I love the way you linked to other lenses. Recipes sound wonderful. I have never heard of brocoli slaw. Thanks for all the good info. 5*


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