This is the third and final article on Dr. Servan-Schreiber and the principles of his anti-cancer diet. In the previous two posts, I was telling you about the basic principles behind his anti-cancer approach to lifestyle and eating and about the things he claims are extremely bad for our health. On that list he includes processed sugar, refined foods and any other products contaminated with pesticides - from milk to fruit to polluted ground water. Stress and lack of exercise are also on the list. Now that we've gone through the bad stuff, time has come to have a look at the "good" foods - the list of things we should eat, our friends and allies in our fight with cancer.

Here is a list of food and lifestyle factors we should include in our day-to-day lives and which Dr. Servan-Schreiber claims help fight inflammation and thus avoid cancer - as presented in an excerpt from the doctor's book quoted by the Daily Mail.

Mediterranean, Indian and Asian cuisine
Whole-wheat bread and pasta
Organic meat from animals fed on grass or with flaxmeal, eaten at most three times a week
Olive oil
Dairy products mainly from animals fed on grass
Eggs of hens raised in a natural environment or fed flaxmeal
Laughter, lightheartedness, serenity
A 50-minute walk three times a week or 30 minutes six times a week
Clean environment

The doctor also insists that some of the natural anti-cancer remedies out there - such as green tea, some fruit and vegetables, herbs and spices - are veritable "cancer fighting super-heroes" and we should definitely include them in our daily eating and lifestyle routines.

1. Green tea

The cancer-fighting benefits of this traditional Chinese tea are mostly associated with the fact that it contains a substance called Polyphenon E, which has been proved to prevent some types of cancer by blocking the effects of chemical carcinogens that trigger breast, lung, esophageal, stomach and colon cancer. Its powerful anti-oxidant action also "activates mechanisms in the liver which help to eliminate cancerous toxins from the body more rapidly", Dr. Servan-Schreiber writes.

2. Turmeric

This ancient spice comes from South East Asia, and has been used from antiquity as dye and a condiment. Only in recent years has western medicine begun to acknowledge the immense potential of curcumin, the active ingredient in turmeric, and four clinical trials are currently underway investigating curcumin as a possible treatment for pancreatic cancer, multiple myeloma, Alzheimer's disease and colorectal cancer. "It enhances the effectiveness of chemotherapy and reduces tumor growth. To be assimilated by the body tumeric needs to be mixed with black pepper and, ideally, it should be dissolved in oil", the doctor recommends.

3. Vegetables

Garlic, onions, leeks and shallots are also extremely beneficial in the fight against cancer, as they "help to regulate blood sugar levels, which in turn reduces insulin secretion and thus the growth of cancer cells. They promote the death of cancer cells in colon, breast, lung and prostate cancer", Dr. Servan-Schreiber writes.

His list of healthy vegetables also includes mushrooms, which stimulate the reproduction of immune cells - particularly Shiitake, crimini, portabello and oyster mushrooms. Finally, all the vegetables from the Cruciferous family - broccoli, cabbages, cauliflower and sprouts - which are extremely rich in cancer-fighting molecules. It's crucial not to boil them, as boiling will destroy all beneficial ingredients in these vegetables. They're best served hot, stir-fried in a little olive oil.

4. Other herbs and spices

"Rosemary, thyme, oregano, basil and mint are rich in essential oils of the tarpene family which reduce the spread of cancer cells by blocking the enzymes they need to invade neighboring tissues", the doctor advises.

5. Citrus fruits

Oranges, tangerines, lemons and grapefruit all contain anti-inflammatory flavonoids which are also present in the skin. Make sure you buy organic, unwaxed citrus fruit and add the zest to salad dressing or steep the skins in hot water or tea.