Fight cancer at your local Farmer’s market

We’ve said it before, and we’ll say it again: Good nutrition is a pillar of our XY Wellness roadmap for a reason.

 

In the face of a life-changing diagnosis, one thing that you still have control over is what you put into our body. And when it comes to diet, there are foods that boost your ability to fight disease just as there are foods that actively fuel illness.

 

But that doesn’t mean you don’t get to enjoy delicious meals anymore. Quite the opposite, in fact. The summer season delivers the best food nature has to offer practically to your doorstep. And you won’t find a better place to shop than your local Farmer’s market. 

 

It’s true that supermarket produce is always going to be better for you than processed food. But freshness makes a difference in this department, too—and not just compared to canned or frozen options, either.

 

The fact is the produce you find in your average grocery bins has often seen weeks of travel before it finally makes it to your plate. That comes at a cost—and not just in the form of a bigger carbon footprint.

 

Fruits and vegetables can begin to lose nutrients within 24 hours of being picked. Buying from local farms ensures that you’re getting your produce at both peak flavor and peak nutrition.  

 

What to put in your market bag

 

Simply put, eat the rainbow. The different colors of fruits and vegetables on your plate represent key compounds that offer protection against cancer and other diseases.

 

These phytochemicals are what makes strawberries red, spinach green, blueberries blue, and carrots and sweet potatoes orange. And several of them—specifically carotenoids like beta-carotene and lycopene—pack a serious punch.

 

Think of it this way: More colors equal less cancer. So, fill your market bag with as many as you can with a focus on mixing in different colors with every meal.

 

While you’re at it, make sure to pick up plenty of cruciferous vegetables—including cabbage, broccoli, cauliflower, Brussels sprouts, Bok choy, kale, arugula, and collard greens. Because when it comes to prostate cancer prevention, crucifers are king.

 

Here’s why: Cruciferous veggies are rich in powerful nutrients called glucosinolates, sulforaphane, and indole-3 carbinol (I3C). These compounds help to optimize hormone levels and boost your body’s production of antioxidant enzymes that defend your cells against oxidative damage.

 

In fact, clinical research shows that eating three or more servings of cruciferous vegetables per week can cut the risk of newly diagnosed prostate cancer nearly in half, compared to eating less than one serving per week. Other studies have shown that high intake of crucifers can also cut the risk of prostate cancer metastasis, too.

 

But there’s one caveat here that you want to keep in mind…

 

Local doesn’t always mean organic

 

While local food is always better than food that’s been flown in, organic is usually better than produce sprayed with pesticides and herbicides.

 

It’s important to remember that local does not necessarily mean organic. And although you can find a lot of organically grown produce at your local Farmer’s market, you shouldn’t assume that everything there is chemical-free.

 

If you’re unsure how something was grown, you can go straight to the source and ask. And don’t forget to consult the Environmental Working Group’s Dirty Dozen and Clean Fifteen lists before you shop to point you toward the safest selections at any stand. 

 

Until next time,

 

The XY Wellness Team