Eric Metcalf
Let’s explore the research around “Food is Medicine” and identify what items we should pick out at the grocery to optimise our metabolic system and strengthen our immune system. An anti-cancer diet is an important strategy you can use to reduce your risk of cancer. The American Cancer Society recommends, for example, that you eat at least five servings of fruits and vegetables daily and eat the right amount of food to stay at a healthy weight.
Fruits and vegetables are full of vitamins and nutrients that are thought to reduce the risk of some types of cancer. Eating more plant-based foods also gives you little room for foods high in sugar. Instead of filling up on processed or sugary foods, it is recommended to have fruits and vegetables for snacks.
Although selecting cancer-fighting foods at the grocery store and at mealtime can't guarantee cancer prevention, good choices may help reduce the risk.
1. Tomatoes add an extra layer of protection
Research has found that tomatoes may give men an added layer of protection. The juicy, red fruit can help guard the DNA in your cells from damage that can lead to cancer. Tomatoes contain a particularly high concentration of an effective antioxidant called lycopene, a cancer-fighting food associated with protection against prostate and lung cancer. Be sure to cook the tomatoes, as this method releases the lycopene and makes it available to your body, which means that whole-wheat pasta with marinara sauce could be a delicious way to get your dose of cancer-fighting foods.
2. Turmeric may reduce cancer risk
This orange-coloured spice contains an ingredient called curcumin (not the same as cumin) that may be useful in reducing cancer risk. According to the American Cancer Society, curcumin can inhibit certain cancer cells in laboratory studies and slow the spread of cancer or shrink tumours in some animals.
3. Whole grains are in the front lines among foods that fight cancer
According to the American Institute for Cancer Research, whole grains contain many components that might lower your risk of cancer, including fibre and antioxidants. A large study including nearly half a million people found that eating more whole grains may lower the risk of colorectal cancer making them a top item in the category of foods to fight cancer. Oatmeal, barley, brown rice, and whole-wheat bread and pasta are all examples of whole grains.
4. Use garlic and onions abundantly
Research has found that garlic and onions can block the formation of nitrosamines, powerful carcinogens that target several sites in the body, usually the colon, liver, and breasts. Indeed, the more pungent the garlic or onion, the more abundant the chemically active sulphur compounds that prevent cancer.
5. Add cruciferous vegetables to your anti-cancer diet
Cruciferous vegetables - the group containing broccoli, cabbage, and cauliflower - may be particularly helpful cancer-fighting foods. Researchers have found that components in these veggies can protect you from the free radicals that damage your cells' DNA. They may also shield you from cancer-causing chemicals, help slow the growth of tumours, and encourage cancer cells to die.
6. Add leafy green vegetables to your anti-cancer diet
Leafy green vegetables like spinach and lettuce are good sources of the antioxidants beta-carotene and lutein. According to the American Institute for Cancer Research, some lab studies have found that chemicals in these cancer-fighting foods may limit the growth of some kinds of cancer cells.
7. Berries are foods that fight cancer
As a tasty treat and cancer-fighting food, berries are hard to beat. Berries contain particularly powerful antioxidants, meaning they can halt a naturally occurring process in the body that creates free radicals that can damage your cells. Compounds in berries may also help keep cancers from growing or spreading. So, as part of your anti-cancer diet, pick up a handful of blueberries, blackberries, strawberries, or whichever are your favourite from this large family of healing fruits.
8. Grapes prevent cancer from beginning
The skin of red grapes is a particularly rich source of an antioxidant called resveratrol.
Red grapes have seeds filled with the antioxidant activin. Grape juice and red wine also contain this antioxidant. According to the National Cancer Institute, resveratrol may be useful in keeping cancer from beginning or spreading. Lab studies have found that it limits the growth of many kinds of cancer cells.
9. Flaxseeds, chia seeds and fish add Omega-3 Fatty Acids
Fatty fish, such as salmon, tuna, and herring, contain omega-3 fatty acids, a type of fatty acid that has been linked to a reduced risk of prostate cancer. If you don't currently eat fish, you might consider adding it to your anti-cancer diet. Another way to add omega-3s to your diet is by eating flaxseed and chia seeds.
10. Drink green tea to prevent cancer
The leaves of the tea plant (Camellia sinensis) contain antioxidants called catechins, which may help prevent cancer in a variety of ways, including keeping free radicals from damaging cells. Lab studies have found that catechins in tea can shrink tumours and reduce tumour cell growth. Some studies in humans have also linked drinking tea to a lower risk of cancer. Both green and black teas contain catechins, but you’ll get more antioxidants from green tea, so you may want to consider a cup or more per day in your anti-cancer diet.
Article Source:
https://www.everydayhealth.com/cancer-photos/top-foods-to-fight-cancer.aspx