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According to the American Cancer Society, the most prominent cancers in American men are prostate, colon, and lung cancer. The nutrients in our food play a big part in protecting our bodies from these cancers. The ingredients in these recipes feature anti-inflammatory and antioxidant properties that help combat cancer formation and growth. Evidence suggests certain nutrients—particularly omega-3 fatty acids, lycopene, flavonoids, carotenoids, vitamin C, selenium, magnesium, fiber, allicin, and curcumin—all play major roles in combating cancer.
These dishes also contain omega-3 fatty acids, which help fight inflammation and have been shown to reduce risk of colon and prostate cancer, according to studies in the European Journal of Cancer Prevention and in the Journal of Nutrition. In addition, these recipes are high in soluble and insoluble fiber, which have been shown to protect against colon cancer, according to the American Institute of Cancer Research.
Loaded Baked Sweet Potato
Yield: 1 serving
Ingredients:
- 1 sweet potato
- ¼ cup blueberries
- ¼ cup walnuts, chopped
- 1 tablespoon shelled hemp seeds
- 1 tablespoon flax seeds, whole
- 1 tablespoon pumpkin seeds
- 1 tablespoon chia seeds
- 2 tablespoons unsweetened shredded coconut
- 1 teaspoon cinnamon
- 1 teaspoon nutmeg
- 1 tablespoon natural peanut butter (or an alternative nut butter)
- honey to drizzle (preferably local)
Preparation:
Preheat oven to 400 F. Line a baking sheet with aluminum foil.
Wash sweet potato under running water to remove dirt.
Punch holes in the sweet potato with a fork, and place on baking sheet to bake for 45 to 50 minutes, or until tender.
Remove sweet potato from oven and let cool for 10 minutes.
Slice the potato open and top with remaining ingredients. Enjoy warm.
Dietitian’s note: This recipe is rich in omega-3 fatty acids, flavonoids, carotenoids, vitamin C, selenium, magnesium, and fiber. Also, make sure to eat the sweet potato skin—it contains high amounts of both soluble and insoluble fiber!
