Wednesday, July 24, 2013

Maximize Those Nutrients!

by guest blogger Jody Perrecone

The American Cancer Institute for Cancer Research conducted an analysis of over 7,000 scientific studies on food, nutrition, and physical activity as it relates to cancer.  Amazingly what they found was diet and nutrition are responsible for up to 40% of all cancers.

Fruits and vegetables contain phytochemicals that fight cancer cells.  Here are some methods of cooking that will retain the highest amount of these cancer fighting compounds.

1)  Tomatoes have a cancer fighting antioxidant called lycopene.  Cooking tomatoes will increase our body’s absorption of lycopene.

2) Chopping garlic and onions releases the compound allicin, which boosts our immune system - important in fighting cancer. Let chopped onions and garlic sit 5-10 minutes before using to maximize the effects of the allicin.

3) Cooking vegetables in water leaches water soluble vitamins from the vegetables into the water.  To retain the maximum amount of cancer fighting nutrients, lightly steam your vegetables instead.

4) Cook and eat fruits and vegetables with the skin on.  A high concentration of nutrients are in the skin and just below the skin’s surface. For example, leaving the skin on an apple rather than peeling it will increase the cancer fighting chemical quercetin by about 75%.

5) Green tea has properties that inhibit tumor cell growth. Not only can you drink green tea, use it in place of water to cook brown rice, oatmeal, and other grains.

Try these methods of cooking to retain the highest amount of nutrients that will boost support of our body’s natural defense system to combat cancer and other diseases.

Jody Perrecone is a corporate manager for the Coronary Health Improvement Project (CHIP). CHIP is an international wellness program focusing on lifestyle interventions to create a healthier workforce and reduce overall healthcare costs. Jody works with hospitals, corporations, and communities to offer CHIP programs throughout the U.S.

If you like what you see here then you'll LOVE our daily Facebook and Twitter posts!  Also, don't forget to sign up for  Our Free Online Mailing List  to get all the latest updates from the Plant-Based Pharmacist!
by Dustin Rudolph, PharmD
Clinical Pharmacist

Check out Dustin Rudolph's book The Empty Medicine Cabinet to start your journey towards better health. This step-by-step guide leads you through many of today's common chronic diseases (heart disease, obesity, diabetes, cancer, and more), giving you the facts on foods versus medications in treating these medical conditions. The book also contains an easy-to-follow guide on how to adopt a whole foods, plant-based diet as a part of an overall lifestyle change, producing the best possible health outcomes for you and your family. Hurry and get your copy today!

We'd love for you to join us in spreading the good word about plant-based nutrition and lifestyle medicine by telling your family and friends about our website at

Share and rate this post below or tell us what you think by posting a comment. Thank you again for stopping by and until next time... be happy, be healthy, and live the life you've always dreamed of!


  1. Love the green Tea suggestion!!

  2. Herbal teas are always consider as the best resource of getting health benefits in different health issues but it doesn't mean that they are free from some harmful effects on health, so it is my personal opinion that before consuming any herbal tea or food we must take advices from a doctor or practitioner to avoid adverse effects on health. thanks

  3. In our house, when we are starting to saute that's the time that we will chopped the onions and garlic but now I will absolutely chop it first before the other ingredients. Thank you for letting us know about its benefit to the immune system.


Note: Only a member of this blog may post a comment.