Diet Could Help Prevent Cancer
As per Cancer Research UK, one of two people will develop an illness at any point during their lives. Each year, about 360,000 patients are diagnosed with cancer. Of all the diseases that affect us as humans and our loved ones, it is perhaps the one that triggers the most anxiety. Being told that cancer is a serious condition is scary enough without having to be given information about the many factors that could increase the risk of developing cancer.
In this article, we’ll look at certain food items that can reduce or prevent the chance of getting cancer. Cancer is a complicated multi-faceted illness, however having a healthy life style, an appropriate diet, avoiding drinking and stress, and getting enough restful sleeping is the best way to protect ourselves against cancer.
Diet is among the most important elements in reducing the risk of getting cancer however, no single food is guaranteed to prevent us from get cancer. Cancer Research UK states that maintaining a balanced and healthy diet may reduce the chance of developing cancer. This is partly due to the effects of diet, but mostly through helping keep an appropriate weight. The researchers also state that our diet in general that we consume from every daily, can be more crucial than specific foods to reduce the chance of developing cancer. Here are 20 foods to incorporate into your diet to keep you as fit as you can.
1. Dark Green Leafy Vegetables
The leafy green vegetables such as spinach and lettuce are excellent sources of the antioxidant beta-carotene and beta-carotene, which are a good vitamin A source, and lutein, a color that is only synthesized by plants.
Research suggests that the carotenoids within dark leafy vegetables such as spinach and kale act as antioxidants, and increase the body’s antioxidant defenses which could, in turn, assist in stopping free radicals unstable molecules that could harm the cells of your body from damaging DNA, leading to cancer. A few studies in the lab have revealed that carotenoids present that are found in the dark leafy veggies can hinder the growth of specific types that of breast cancer cell skin cancer cells stomach cancer and lung cancer.
There are a few dark-green leafy veggies to include in your diet to fight cancer: Kale collard greens watercress, beet Romaine lettuce Swiss Arugula, chard endive, bokchoy along with turnip leaves.
One of the easiest foods to eat is lettuce. It is possible to eat it multiple times per week using different recipes. It is important to steam other vegetables like spinach and cabbage to preserve all nutrients.
2. Whole Grains
Always a great idea to opt for whole grains instead of refined grains to reduce the chances of developing diabetes or heart disease. Recent research suggests that you should eat wholegrains every day as a part of your diet to fight cancer.
As per research by the American Institute for Cancer Research (AICR) it is believed that a wide range of healthy compounds found present in all grains (fibre and vitamin E selenium, lignans and phenols) all combine to make these foods rich in anti-cancer activities. AICR’s most recent review of colorectal cancer reveals solid evidence in the fact that eating 90g (about three pounds) of all-grain products daily lowers the risk of getting colorectal cancer by 17 percent. A lower amount of whole grains gave some protection, but not as much while higher amounts gave more.
When you make the shopping lists, make sure you include whole wheat, whole flour freekeh, brown rice, bulgur, quinoa, buckwheat whole wheat couscous, and corn. Yes, corn is good for the whole person when it’s cooked and fresh, so indulge in popcorn!
A number of studies suggest an association between a higher intake of garlic and lower chances of certain cancers such as stomach cancers colon, oesophagus and colon pancreas, breast and pancreas.
As per the National Cancer Institute, an study of seven groups showed that the more of cooked and raw garlic eaten, the lower the chance of developing colorectal and stomach cancer. Studies in the lab have shown that garlic compounds assist in DNA repair, slow down the growth of cancerous cells and lessen inflammation. Every clove of garlic is loaded with a variety of phytochemicals, including flavonoids which are also present in blueberries, and are extensively studied for their anti-cancer effects.
The guidelines of the World Health Organization on general health and fitness for people of all ages includes the daily intake of 2 to 5 grams fresh garlic (approximately the equivalent of one clove) or 0.4 to 1.2 grams from dried garlic powder. Garlic is an excellent method to add flavor to your meals. Include it in soups or stews, salad dressings, and even meat and vegetable dishes.
4. Oily Fish
Fish that are fatty, such as mackerel, salmon, and sardines are high of omega-3 fats and as we saw in the discussion of nuts. They are vital to the proper functioning and well-being of our heart and brain.
In addition to these advantages massive studies have proven that people who eat the diet high in fatty fish, i.e., at least two or three times per week, have a lower risk of developing cancers that affect digestion.
This is thought to be because Omega-3 fats, which assist in the prevention of cancer. They also contain vitamin D, which may help prevent certain kinds of cancer.
5. Olive Oil
Another ingredient that is commonly found used in one of the main ingredients in Mediterranean food plan is olive oil. It is a monounsaturated fat that is commonly employed in cooking and salad oils and can also be utilized as a food that is anti-cancer. The risk of cancers such as breast in Mediterranean countries is half that of that of the United States.
A healthy diet that incorporates olive oil serving as the primary fat source can dramatically decrease the risk of developing cancer, and particularly help stop colon and breast cancer. Olive oil is full of antioxidants and vitamins, which assist the body in eliminating the toxins that cause DNA damage as well as cancer-induction.
Be sure to purchase the highest-quality, 100% pure extra-virgin olive oil as research has proven that olive oil from extra virgin sources is high in oleocanthal an anti-cancer ingredient. In the same way that the extra-virgin olive oil appears to eradicate cancerous cells Extra virgin olive oil appears to have no effects on cancer cells. But, remember that research is in progress as olive oil is found to be a food that is active for cancer prevention, however, it’s still too early to say that olive oil has the ability to help or treat cancer. Include olive oil in your salads and serve it for cooking.