Doctor Reveals 5 Powerful Snacks That Help Your Body Fight Cancer and Disease

Your body is engaged in a constant, microscopic battle against cancer every single day, forming about $\mathbf{10,000}$ potential mutations daily. You have the power to support your natural defense systems—like the immune system and the anti-angiogenesis defense system (which starves tumors of a blood supply)—through the foods you eat.

These five snacks are rich in bioactive compounds that promote $\mathbf{DNA}$ repair, lower inflammation, and help cut off a cancer's blood supply.

5 Powerful Snacks to Fight Cancer and Disease

1. Walnuts

The humble walnut is a powerhouse for cancer defense, supporting your body's systems in multiple ways.

• Immune Boost: Walnuts are a fantastic source of plant-based Omega-3 fatty acids, which improve the function of your immune cells (T-cells), equipping them to better hunt down cancer cells.

• Anti-Angiogenesis & $\text{DNA}$ Protection: They contain ellagitannins that, once absorbed, help cut off the blood supply to tumors. In the gut, these compounds are converted into urolithins, which provide potent anti-inflammatory effects that protect your $\text{DNA}$ from damage.

• How to Enjoy: Lightly toast the halves until fragrant. Sprinkle crushed walnuts over yogurt or oatmeal, or substitute them for pine nuts to make a healthy pesto.

2. Dried Fruit (Figs & Apricots)

These dried fruits are valuable because of their concentrated dose of anti-inflammatory compounds and fiber.

• Lowering Inflammation: Figs and apricots are loaded with dietary fiber—the preferred food for your gut microbiome. When fed well, your healthy gut bacteria produce short-chain fatty acids ($\text{SCFAs}$). These $\text{SCFAs}$ are absorbed into your bloodstream and exert a powerful, body-wide anti-inflammatory effect, helping to calm the chronic inflammation that can fuel cancer growth.

• How to Enjoy: Choose organic dried fruit with no added sugar. Chop them up and add them to your oatmeal, or include them in a healthy, homemade trail mix.

3. Cocoa Nibs

Cocoa nibs are small, crushed pieces of the raw cacao seed—the unadulterated origin of chocolate—providing concentrated bioactive power without the sugar and emulsifiers.

• $\text{DNA}$ Repair: Cocoa nibs are rich in polyphenols called proanthocyanidins. These compounds help your body's natural repair systems fix damaged $\text{DNA}$ before cellular mistakes can turn into a problem, directly lowering your cancer risk at the source.

• Anti-inflammatory: They are excellent at lowering chronic inflammation throughout the body.

• How to Enjoy: They offer a deep, slightly bitter chocolate flavor and a satisfying crunch. Sprinkle them on yogurt or oatmeal, or add them to muffins and baked goods.

4. Tinned Fish (Sardines & Mackerel)

High-quality tinned oily fish (known as conservas) are an inexpensive and convenient delicacy packed with anti-cancer benefits.

• Anti-Inflammatory & Anti-Angiogenic: Oily fish provide an incredibly high concentration of Omega-3 fatty acids, which are powerful anti-inflammatory tools. They also have a potent anti-angiogenic effect, meaning they help starve microscopic cancers by blocking the development of their blood supply.

• Bonus: Studies associate consuming Omega-3s from seafood with a reduced risk of cancers including liver, breast, and prostate cancer.

• How to Enjoy: Top a slice of toasted sourdough bread spread with avocado with tinned sardines or mackerel. Alternatively, toss high-quality tinned fish (packed in extra virgin olive oil) into whole-grain pasta with garlic and lemon for a quick, healthy meal.

5. Apples

The common apple is a multi-talented fighter for cancer prevention, supporting your gut and $\text{DNA}$ health.

• Gut Health: Apples are a fantastic source of dietary fiber, which feeds your gut microbiome to produce those protective $\text{SCFAs}$.

• Potent Antioxidant: The skin of the apple contains a powerful bioactive compound called quercetin. This flavonoid acts as a potent antioxidant that helps neutralize free radicals, which cause $\text{DNA}$ damage and mutations.

• How to Enjoy: Eat the whole apple, skin and all, to ensure you get the full benefits of the fiber and quercetin. Slice it up and pair it with a handful of walnuts for a powerful, two-pronged, anti-cancer snack.