Superfood for take home plan

After cancer treatment, it is important to keep eating well and to add a wide variety of healthy foods to your diet. A superfood is usually an ultra-healthy, nutrient-packed, plant-based food or supplement, and many come from other parts of the world. We each have superfoods from our home countries, but eating superfoods from all over the world will only benefit our bodies. Essentially, you are eating foods that are high in phytonutrients, and these phytonutrients help our bodies function optimally, which in turn helps prevent disease from developing.

The superfoods

The following are several superfoods used in cancer treatment and prevention.

Chaga mushroom

In studies, chaga mushroom has been shown to prevent or slow tumour growth thanks to its high antioxidant content. The powder is used as a tea and drunk warm. It has also been known to lower blood sugar, increase energy and aid digestion. If you are taking any medications for diabetes, take care, as chaga can interfere with them.

How to use: 2 teaspoons of chaga powder in 240 ml of warm water.

Beetroot sprouts

Beetroot sprouts are great for digestion and for lowering blood sugar. They can be a good source of protein, as they are filled with amino acids that are easier to digest than meat proteins, and because the seeds are sprouted it is actually easier to access more of their fibre. Their one drawback is that they can harbour harmful bacteria if not stored properly, so keep them in a cool place and wash your hands before touching them.

How to use: wash and clean before use, then add a handful to the top of salads or smoothies.

Sacha inchi nuts

Sacha inchi comes in powder and nut form and can serve as a protein replacement, as it is a complete protein containing all nine essential amino acids. It also has more omega-3 (an essential fatty acid) than a serving of salmon, and more fibre than any other seed. Sacha inchi helps to reduce inflammation in the body, which can help control disease.

How to use: add 1–2 tablespoons of the powder to a smoothie; or, if you buy the actual nut, a handful will give you an extra boost of energy.

Spinach

Spinach contains plenty of iron, calcium and magnesium, and is great for bone strength as well as energy. It contains chlorophyll, which helps prevent cancer and reduces acidity in the body, which in turn slows the growth of cancer. Spinach is also full of fibre to help ease digestion.

Note: eating spinach every day is not recommended, as overconsumption can cause kidney stones.

How to use: it is important to clean spinach before eating. It can be eaten raw in salads, cooked in stir-fries, or added to smoothies.

Cacao

Raw cacao has 40 times the antioxidant power of blueberries. These antioxidants help protect the body against cell damage from cancer. Cacao also helps produce serotonin, a mood-elevating hormone that allows us to feel happier and more relaxed.

How to use: raw cacao powder can be added to nut milk with a little honey to make a healthy hot chocolate, or used in baking. Cacao nibs can be sprinkled on granola or stirred into coconut or almond yoghurts.

Wheatgrass

Wheatgrass is a very strong antioxidant that has been shown to stop the growth of cancer cells in some types of cancer. It can also help with the side effects of cancer treatments. A powerful anti-inflammatory, it helps keep disease away. It is easy to grow, and a shot added to a smoothie elevates the overall nutritional value.

How to use: wheatgrass is most commonly taken as a juice. In powder form, you can add 1 tablespoon to warm water or juice; it has a strong taste, so mixing it with a fruit in a smoothie helps.

Maca

Maca is a cruciferous vegetable, sometimes referred to as Peruvian ginseng. It is high in vitamin C, iron and copper, and contains flavonoids that help produce serotonin, making it a mood-elevating superfood.

Note: maca can interfere with thyroid function, so it is best avoided if you have any thyroid issues.

How to use: maca powder can be used in many ways. Add ½ tablespoon to smoothies, or sprinkle it on top of foods.

Spirulina

Spirulina is a blue algae and a very powerful antioxidant and anti-inflammatory. It contains phycocyanin, which gives spirulina its blue-green colour. Spirulina can be very good at reducing the growth of cancer tumours and cells, and it can also help prevent anaemia because it contains suitable amounts of iron.

How to use: spirulina can be bought in supplement form — take 3 tablets a day. In powder form, add one tablespoon to smoothies or juices.

Kale

Kale is one of the most nutrient-dense foods there is. It contains a host of vitamins, including vitamins A, K, C and B6, and plenty of minerals, including manganese, calcium, copper, magnesium and potassium. The compounds in kale have been known to protect against most cancers. There are a few different types of kale, all equally nutrient-dense, so find the one you like best and enjoy it.

How to use: kale leaves can be steamed, sautéed or used fresh in salads. They can also be added to smoothies and juices.

Chlorella

Chlorella is a great detoxifier. It binds to heavy metals and clears them out of the body, and it is helpful to use during radiation, as it eases the side effects. Like spirulina, it is an algae that enhances the immune system and is a very strong antioxidant. Chlorella is also beneficial when it comes to blood sugar.

How to use: chlorella usually comes in powder or capsule form.

Pumpkin seeds

Pumpkin seeds contain a lignan that helps slow the growth of, or prevent, cancer. They have proved most helpful specifically in breast and prostate cancer. Pumpkin seeds are high in magnesium, which helps control blood pressure as well as blood sugar. They are full of antioxidants that help keep disease away, and are high in fibre to help with digestion.

How to use: pumpkin seeds can be scattered over salads or oats — all you need is a few tablespoons.

Chia seeds

Chia seeds contain carbohydrates, yet all of those carbohydrates come in the form of fibre, which makes them a very healthy addition to our digestive system. Chia seeds are high in the omega-3 fatty acids ALA, DHA and EPA. They also contain calcium, which is helpful in maintaining bone health.

How to use: a tablespoon of chia seeds can be added to oatmeal in the morning or to smoothies, as well as sprinkled on top of salads.

Hemp seeds

Hemp seeds are very high in good-quality protein as well as essential fatty acids. They are also a good source of vitamin E, phosphorus, potassium, calcium and magnesium.

How to use: hemp seeds are best sprinkled on salad or mixed into smoothies.

Sesame seeds

Sesame seeds are very high in fibre and therefore very good for aiding digestion. They are a good source of protein and are very good for bone health, as they contain plenty of calcium. The highest absorption of that calcium comes from soaking the sesame seeds in water (activation) and then eating them. Sesame seeds also help to reduce inflammation and are high in B vitamins. Black sesame seeds have a more bitter taste than white ones.

How to use: best sprinkled on salads or in oatmeal.

Basil seeds

Basil seeds are high in fibre and can help with bloating and other digestive issues. When soaked in water they become very similar to chia seeds and can be used as a thickener. Basil seeds also carry a compound that may help kill cancer cells, as well as fight disease and reduce inflammation.

How to use: similar to chia seeds, 1 tablespoon can be sprinkled on salads or added to smoothies or oatmeal.

Turmeric powder

Turmeric is a natural anti-inflammatory and can be used to reduce pain. It is a powerful antioxidant that can help prevent the brain from succumbing to disease, as well as help prevent the growth and progression of cancer. It should be taken with black pepper, as there is a higher absorption rate when the two are taken together.

How to use: turmeric can be added to recipes, and warm turmeric milk is another way to drink it more regularly.

Golden turmeric milk (serves one)

• 250 ml (1 cup) almond milk
• 3 cardamom pods, cracked
• ½ tsp ground turmeric
• ½ tsp freshly grated ginger, or 1 tsp ground ginger
• ½ tsp ground cinnamon
• ½ tsp freshly ground black pepper
• ½ tbsp honey, or to taste

Place the almond milk in a small saucepan and add ¼ cup of water. Add all of the spices except the honey and simmer gently for 10–15 minutes. Stir through the honey, then strain and serve.

Black garlic

Black garlic contains large amounts of powerful antioxidants, and its fermentation process enhances its bioactivity. Studies have shown that black garlic can be beneficial in slowing the growth of certain colon cancers and leukaemia cells.

How to use: take 600 to 1,200 mg per day as a food supplement, or simply eat it.