Recipes: Salads Rich in Skin Cancer Fighting Nutrients

So you want to learn to make salads that can help activate your body's natural anti-skin cancer mechanisms? The following salad recipes call for foods that are known to contain copious amounts of cancer-fighting and skin-protecting nutrients such as selenium, quercetin, glutathione, isothiocyanates, astaxantin, vitamin E, and vitamin C.

For those of you who are interested in learning the basics of how to eat to beat skin cancer, be also sure to check out the other main sections of this guide, including the page Diet Plan for Preventing Skin Cancer and the page Best Skin Cancer Fighting Foods.

Carrot and Avocado Salad

You probably already know that carrots aid eyesight, but did you know that they are also an excellent anti-cancer vegetable? Carrots contain falcarinol—a compound that has been shown to inhibit the development of cancer. Researchers found that rats that had pre-cancerous tumors and that were fed carrots were around 30% less likely to develop full-scale tumors than the animals in the control group. Also the avocados in this anti-cancer salad provide cancer-preventing nutrients such as vitamin E and glutathione.
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Arugula, Avocado and Tomato Salad

While extremely low in calories, arugula is teeming with health-protecting phytochemicals. It is a particularly good source of glucosinolates which turn into isothiocyanates when the plant is chewed. Isothiocyanates are known to neutralize carcinogens and to inhibit cancer cell proliferation. Also the tomatoes and avocados in this salad possess anti-cancer and antioxidant properties, and the vinegar used to add depth and flavor to this dish contains compounds that can lower the glycemic index rating index of the meal. Low glycemic meals help control the production of insulin and insulin-like growth factor, hormones that can stimulate tumor proliferation, progression, and spreading within the body.
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Romaine and Smoked Salmon Salad

Salmon provides an excellent source of the healthful omega 3-fatty acids which help protect the skin against UV damage. In addition to omega-3s, salmon contains astaxanthin, a carotenoid that has strong antioxidant activity. Also carrots are rich in carotenoids, especially beta-carotene, and can further enhance the antioxidant properties of this wholesome salad. The radishes in this salad help detoxify the body and deliver plenty of vitamin C, folic acid, and anthocyanins, all of which can help prevent cancer.
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Beet and Carrot Salad with Ginger

This recipe pairs beets with carrots to create a potent weapon for fighting skin cancer. Several studies have found betacyanin, a phytochemical responsible for beets' intense purple color, to be highly effective at preventing cancer while carrots contain falcarinol—a compound that has been shown to inhibit the development of cancer. The anti-cancer compounds in beets and carrots are heat-sensitive and therefore it is best to eat these powerful root vegetables raw like in this salad.
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Super-Nutritious Broccoli Salad with Apples and Cranberries

Broccoli contains some extraordinary compounds that have been shown to reduce DNA damage, eliminate carcinogenic toxins, induce apoptosis in cancer cells, help prevent benign tumors from turning into malignant tumors, and help prevent the spread of cancer from one organ to another. The cancer-fighting potential of raw broccoli—which this recipe calls for—appears to be particularly high: according to one study, cooking may destroy as much as 90% of sulforaphane—the key anti-cancer substance in broccoli. Besides broccoli, this salad boasts a number of other anti-cancer foods, including cranberries (rich in ellagic acid), sunflower seeds (packed with antioxidants such as vitamin E and selenium), and apples and red onions (excellent dietary sources of quercetin).
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ACE Salad

This summery salad works like magic to soothe your soul—and to give you extra protection against skin cancer. It is loaded with the ACE vitamins (pro-vitamin A, vitamin C, vitamin E) that are famous for their strong antioxidant powers.
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Tomato, Cucumber and Red Onion Salad

Tomatoes are known to have many interesting properties that make them exceptional at helping prevent cancer. Their most interesting quality: they contain lycopene which is a strong antioxidant. Also the onions in this salad can help reduce the odds of cancer. Onions are one of the best natural sources of quercetin, a bioflavonoid that has anti-cancer, anti-fungal, anti-bacterial, and anti-inflammatory properties. The cancer preventing effects of this salad may be further strengthened by balsamic vinegar, which not only adds tons of flavor to this salad but which also provides compounds that can lower the glycemic index rating index of the meal. Low glycemic meals help control the production of insulin and insulin-like growth factor, two hormones that can stimulate tumor proliferation, progression, and spreading within the body.
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Salmon Salad

This salmon salad makes a great anti-cancer meal. Salmon provides an excellent source of omega 3-fatty acids and the carotenoid astaxanthin, both of which help protect the skin against UV radiation. The cherry tomatoes in this salad are packed with lycopene, a strong antioxidant, and are therefore beneficial for anyone who wants to reduce his or her risk of skin cancer. In addition, both red onions and capers are loaded with quercetin, a bioflavonoid that has anti-cancer, anti-fungal, anti-bacterial, and anti-inflammatory properties.
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For more recipes that may help lower your odds of developing skin cancer, go to the main recipe directory of HealWithFood.org's Guide to Preventing Skin Cancer.