Mounting evidence show that what we eat weigh heavily in the war
against cancer.
“The easiest
and cheapest way to reduce the risk of cancer is just by eating a healthy
diet,” says Rachael Solomon, PhD, MPH, RD, a researcher at the National Cancer
Institute. Therefore, if you are trying to seek the methods to reduce the risk,
look no further than your fridge. All the studies on cancer and nutrition point
to consuming plant-based foods so as to get their phytonutrients and other special
compounds. The American Cancer Society recommends that five to nine servings of
all kinds of fruits and vegetables daily are particularly useful in protecting
you from cancer. Make room in your diet for the following six superstars, all
of which show promise as cancer-fighting agents.
Cruciferous vegetables
Cruciferous
vegetables are members of the cabbage family including kale, cabbage, broccoli,
cauliflower, turnip greens and Brussels sprouts that can be helpful in warding
off cancers. Researchers found that components in these veggies can protect you
from free radicals which damage DNA in your cells. Additionally, they may
shield you from cancer-causing chemicals, slow the growth of tumors and help
kill cancer cells.
Fight: Colon and prostate cancers
How to use: The protective effect of these veggies occurs when they are cut
or chewed. They are actually great in stir-fry, side dishes or salads.
Garlic
Many studies
have found that people eating more garlic are less likely to develop various
kinds of cancer, particularly in digestive organs like the esophagus, colon and
stomach. Active ingredients in the pungent bulbs like allicin act to stop the
spread of cancer in a variety of ways, for example by stopping blood supply
forming for tumors. Garlic also contains selenium, tryptophan and sulphur-based
active agents that help attack cancer cells.
Fight: Breast, colon, esophageal and stomach cancers
How to use: Chop a clove of fresh crushed garlic and sprinkle it into the
tomato sauce while it simmers or eat two to three cloves raw a day.
Berries
All berries
are loaded with cancer-fighting phytonutrients, especially black raspberries
which contain very high concentrations of phytochemicals named anthocyanins
slowing down the growth of premalignant cells and keeping new blood vessels
from forming.
Fight: Colon, esophageal, oral and skin cancers
How to use: Pick up a handful of blueberries, blackberries, strawberries or
any other berries daily.
Tomatoes
The juicy
red orbs can help guard the DNA in the cells from damage that can lead to
cancer and contain the best dietary source of an effective antioxidant called
lycopene which helps reduce “bad” fat levels in the blood stream.
Fight: Endometrial, lung, prostate and stomach cancers
How to use: The body can absorb lycopene better from processed tomato foods
such as sauce, which means whole-wheat pasta along with marinara sauce could be
the biggest benefit.
Turmeric
Adding a
pinch of turmeric powder- an orange-colored spice- into your favorite dishes
means adding years to your life. Experts credit turmeric’s anti-inflammatory
effects for the ability to fight against cancer. Recent studies have shown that
an ingredient called curcumin present in turmeric can inhibit some kinds of
cancer cells and slow down the spread of cancer or shrink tumors.
Fight: Bladder and gastrointestinal cancers
How to use: Turmeric is a flavor in popular Indian dishes or can be added to
rice, chicken, vegetable and lentils.
Green tea
Tea contains
antioxidants called catechins which help prevent cancer in a number of ways
including keeping free radicals from destroying cells.
Fight: Ovarian and breast cancers
How to use: Enjoy tea year-round. Hot tea can be perfect for winter and ice
tea offers cool refreshment in summer.
Beside 6
above superstars, you can add oily fish, carrots, sunflower seeds, red and
yellow peppers, ginger, nuts to your daily diet to boost cancer prevention.
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