6 Red- and Pink-Hued Cancer-Fighting Foods

The American Cancer Society recognizes October as National Breast Cancer Awareness Month. With that in mind, the South Beach Diet encourages you to eat a variety of antioxidant-rich, disease-fighting foods in a rainbow of colors to help improve your health and reduce your risk of cancer. But in an effort to think pink, we're reminding you to incorporate more red- and pink-hued foods into your meals. Research shows that foods with lycopene, the carotenoid that gives foods a red or pinkish color, may help lower your risk of developing breast cancer, among other types of cancers. Other antioxidants like polyphenols, which are also responsible for giving certain foods their red or pink color, have been shown to help protect against cancer as well.

Tomatoes are an excellent source of the antioxidant vitamin C and red tomatoes are rich in the carotenoid lycopene. Although evidence is inconclusive and more studies are needed, it is thought that lycopene may help prevent cancer by protecting the cells of the body from oxidative damage caused by free radicals. Tomatoes come in a variety of shapes and sizes, including grape tomatoes, heirloom tomatoes, plum tomatoes, beefsteak tomatoes, and cherry tomatoes. And this versatile food can be prepared in a variety of delicious and nutritious ways. Enjoy a homemade salsa, using diced tomatoes, minced scallions, garlic, cilantro, fresh lime juice, a little salt, and freshly ground black pepper. On Phase 2, you can add fruit, like peaches, oranges, or mango, to your salsa. Try our Tex-Mex Steak Salad with Salsa Dressing (Phase 1).

These tart and tangy fruits are pretty in pink, red, and sometimes even white (actually yellow), but the red and pink varieties are particularly rich in the powerful antioxidants beta-carotene and lycopene. Studies also show that the phytonutrients in grapefruit called limonoids may inhibit tumor formation, and the pulp in grapefruit contains compounds that may help prevent breast cancer. Lavender Gem, pink Marsh, and Star Ruby are some examples or red and pink grapefruits. On Phase 2, grapefruit makes a delicious addition to salads, can be used to prepare a marinade for grilled chicken, steak, and seafood dishes, or be enjoyed in a fruit smoothie. Try our Spinach Salad with Grapefruit, Fennel, and Pomegranate Seeds.

Plump, sweet, and juicy, these ruby-colored fruits are nutrition powerhouses, but unlike other red- and pink-hued vegetables and fruits, strawberries do not contain lycopene. However, they are rich in vitamin C — they contain more of it than any other berry — and they're high in fiber and antioxidants. Moreover, research suggests that the two phytonutrients in strawberries, ellagic acid and ellagitannins, may have anti-cancer benefits that could help lower your risk for breast, cervical, colon, and esophageal cancer. Enjoy strawberries on Phase 2 with plain, nonfat Greek yogurt for a quick breakfast; prepare a strawberry vinaigrette to dress a big green salad; or whip up a healthy milkshake or smoothie, using plain, nonfat Greek yogurt, fat-free milk, frozen strawberries, some sugar substitute, and vanilla extract. Try our Chocolate-Dipped Strawberries with Walnuts and Sesame

 

Not all cruciferous vegetables are dark, leafy greens. Radishes are root vegetables, but like their cruciferous relatives broccoli, cabbage, and kale, they have cancer-fighting properties. They also contain impressive amounts of vitamin C, potassium, folate, and fiber. Radishes have a mild to spicy flavor, and they are delicious sautéed in extra-virgin olive oil with minced garlic and other vegetables. They are also great in a Phase 2vegetable slaw with shredded carrots, daikon, and apples. Try our Grilled Southwest Steak, Radish, and Blue Cheese Salad.

Cranberry beans, also known as Roman beans, are similar in shape and size to kidney beans. They have a white or cream color with pinkish or reddish marks. Meaty in texture and sweet and delicate in taste, cranberry beans are not only an excellent source of soluble fiber, B vitamins, and iron, they are rich in the mineral selenium, which may play a role in reducing the risk of some cancers (though studies are conflicting). Enjoy cranberry beans and other beans of all colors in your salads, pasta dishes, and soups and stews. Try our Red Bean Mash. It calls for red kidney beans, but you can use cranberry beans instead.

Peaches are quickly moving up the ranks in the world of superfoods. Recent studies have shown that the antioxidants in the skin and flesh of peaches are comparable those found in another superfruit: blueberries. The chlorogenic acid found in peaches may help protect against breast cancer one study found. Like other stone fruits, peaches take well to grilling because it caramelizes the fruit and intensifies its natural flavors. On Phase 2, peaches can add a hint of sweetness to homemade salsa. Pickled peaches make a healthy sweet-and-sour snack. Fresh sliced peaches also make a delicious topping for a dessert pizza when baked and seasoned with ground cinnamon and sugar substitute. Try our Grilled Pork Tenderloin with Peach-Lime Salsa.