Hey #cancersoldiers, so there is a saying that goes, “One cookie a day keeps the doctor away.” Well, I am sure most (if not all of you) have heard of it. Honestly, we have no idea how that works, because I thought eating cookies a day should earn you  a trip to the dentist, who is technically a doctor, so I have never understood how the logic in the saying works. If any of you knows what was the saying means, help a sister understand.

Anyway, since every community has its own saying(s) we thought we, as the #cancersoldiers community/family should come up with one of our own. Something like “one bowl of vegetable salad a day keeps the cells in check.” I hope that does not sound too bogus haha.

Cancer is described simply as the abnormal multiplication of cells, which eventually destroy the body tissue.

What we eat plays a huge role in keeping our cells in check hence preventing us from being diagnosed with cancer. We have heard on several occasions that we should eat healthy, exercise, smile and stay happy. So today I am emphasising on eating healthy and exercising. Oooh and staying happy too. Well, that has nothing to do with preventing you from getting cancer, but it keeps the wrinkles away. Making you look younger. Nobody likes looking old right?  So kindly sit with me through this class and give me ALL of your attention and sit with me through this “Class” we promise it’s not going to be one of those long ass boring History classes.

Here are the some of the foods that can help in “keeping those cells in check”

  1. APPLES.

Apples are a good source of fiber and vitamin C. Most of the antioxidant power they provide comes from phytochemicals, including:

  • Quercetin: a flavonoid that shows anti-inflammatory and antioxidant properties
  • Other flavonoids, including epicatechin and, in red apples, anthocyanins
  • Triterpenoids are found especially in apple peel

Nearly all are excellent or good sources of vitamin C and some are good sources of manganese. Dark greens are high in vitamin K.

  • Glucosinolates are compounds found in all cruciferous vegetables; Glucosinolates form isothiocyanates and indoles.

Other nutrients and phytochemicals vary:

  • Broccoli, Brussels sprouts, cauliflower and rapini are all excellent sources of folate, a B vitamin.
  • Broccoli is a good source of potassium.
  • Broccoli and Brussels sprouts are good sources of dietary fiber and rich in magnesium.
  • Broccoli, Brussels sprouts and rapini contain carotenoids such as beta-carotene.
  • Red cabbage and radishes supply anthocyanins Other cruciferous vegetables provide different polyphenols, such as hydroxycinnamic acids, kaempferol and quercetin.

Dry beans and peas are rich in fiber (20% of Daily Value) and a good source of protein (10% of Daily Value). They are also an excellent source of folate, a B vitamin.

Pulses contain other health-promoting substances that may also protect against cancer:

  • Lignans and saponins
  • Resistant starch, starch not digested in the small intestine, is used by healthful bacteria in the colon to produce short-chain fatty acids, which seem to protect colon cells.
  • Antioxidants from a variety of phytochemicals, including triterpenoids, flavonoids, inositol, protease inhibitors and sterols.
  1. GARLIC.

Researchers are studying a variety of substances in garlic for their potential health benefits and anti-cancer activity. Garlic contain allyl compounds that are responsible for its odor and flavor. Because the serving size of garlic is just 1 teaspoon, the amount of nutrients and compounds per serving is small.

  • Allicin: a bioactive compound released when garlic is crushed or chopped. Allicin forms several oil soluble allyl sulfur compounds; research has focused on a few of these compounds for potential health benefits. These benefits may include decreasing inflammation and possessing antimicrobial properties.
  • S-allyl cysteine: A water-soluble allyl sulfur compound found in high doses in aged garlic extract.
  • Flavonoids, especially kaempferol and quercetin: compounds well studied for their anti-cancer properties.
  • Inulin: A plant storage carbohydrate that stimulates growth of beneficial bacteria in the colon, helping to protect against pathogens, toxins and carcinogens.
  • Saponins: Compounds studied for anti-tumor activity.



Tomatoes are an excellent source of vitamins C and A (produced from beta-carotene) and one serving provides at least 10 percent of the daily recommended potassium.

In addition to beta-carotene, tomatoes contain a number of other carotenoids:

  • Lycopene, an antioxidant that gives tomatoes their red color. Red tomatoes, sauces and other tomato products are by far our top source of lycopene
  • Phytoene and phytofluene, colorless carotenoids that are precursors of lycopene

 After you are done with your meal, for the drinkers it’s safe to have a glass of single whiskey malt. Research shows that it has some carcinogens that help in the fight against cancer. You can check out the link below if you do not believe me.

So our “class” is over. See, it was not boring at all. Well, it’s because we promised and we do not go back on our promises. We should make that a #cancersoldier policy right? Like not going back on a promise, yes?

Anyway, till next time, take care of yourselves and do not forget to eat healthy. And drink a little bit of whiskey of course.

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