It is believed that many diseases, including cancer
, can be prevented if one follows a healthy diet and lifestyle pattern. While we know more about what not to eat to avoid the risk, there is an urgent need to understand which all foods may help in the cancer-prevention efforts.
Add these healthy, cancer-fighting foods in your daily diet to help prevent the risk of cancer and keep other diseases at bay.
Add garlic to everything you eat
Garlic contains sulfur
compounds and antioxidants that act as a powerful neutralizer of free radicals. Therefore, it may stimulate the immune system’s natural defense against cancer, specifically against the stomach and colon cancer
. Garlic is also proven to regulate blood sugar levels and reduce insulin production, which in turn prevents the growth of tumors.
Consume some carrots every day
Carrot is a rich source of carotenoids – plant pigments that possess anti-cancer properties. Carotenoids act as antioxidants in the body and work effectively against cervical, bladder, colon, and breast cancer. Eat more of cooked carrots than the raw ones, as in cooked form it produces more carotenoids and is said to be more effective. Carrots also contain falcarinol and falcarindiol – the natural pesticides in the vegetable that contain cancer-fighting abilities as well.
Include more tomatoes in your diet
Packed with a copious amount of antioxidants and carotenoids
such as lycopene, beta-carotene, alpha-carotene
, and Vitamin
E & C, tomato is considered one of the best cancer-fighting foods. It protects against the cancer of the prostate and lung.
Prefer consuming cooked tomatoes instead of the raw ones. As in the heating process, it releases the maximum amount of cancer-fighting antioxidants and compounds and helps your body to absorb them. Along with its anti-cancer properties, the tomato is also good for your vision and skin health.
Increase intake of cruciferous vegetables
Vegetables like broccoli, brussels sprouts, cabbage, cauliflower, kale, and spinach, etc. contain phytonutrients and flavonoids, a potent compound that boosts the body’s protective enzymes and helps to flush out cancer-causing chemicals – carcinogens. These vegetables are known to lower the risk of cancer in the lung, prostate, bladder, and stomach cancer.
Munch more on citrus fruits
Fruits like oranges, lemon, limes, berries, grapes, kiwi, etc. are packed with Limonene - an antioxidant that stimulates detoxification of our enzyme system and protects us against cancer. They are also a rich source of vitamin C, flavonoids, nobiletin - the nutrients that inherently targets at damaging free radicals. With these anti-cancerous properties, citrus fruits also help to boost immune function and overcome the damaging effects of carcinogenic exposure.
Eat some sea fish
Cold water fish are rich in omega 3 fatty acids, which are known to reduce the free radicals. Taking three servings of fish like salmon, tuna, etc. in a week may provide great protection against tumors in the prostate, breast, colon, and oesophageal cancer.
Have some legumes
Dried beans, split beans, peas, peanuts, and lentils are excellent sources of fiber, protein, and folate (Vitamin B). These are also packed with lignans, saponins, and other superior antioxidants and are rich in resistant starch. Thus these help in improving the health of colon and pancreas cells while protecting them against cancer.
Sip on green tea daily
Green tea is a powerful antioxidant source that may help in preventing cancer in the liver, breast, pancreatic, lung, esophagus, and skin. Epigallocatechin-3 gallate - a nontoxic chemical found in green tea - acts against Urokinase (an enzyme crucial for cancer growth) in the body. It is said that having at least two cups of green tea a day work as an anti-tumor ingredient for the body.
Bearing in mind the foods mentioned above, you must also focus on choosing the fats wisely and maintain its average healthy intake. Consider replacing regular cooking oil with olive oil. Snack on nuts and seeds like walnuts, almonds, pumpkin seeds, flax seeds, etc. Drink filtered water. Also, make sure to remain active to let these cancer-fighting foods work for you. Remember, good nutrition is a way to good health!