Prevent Cancer Risk: A class of disorders known as cancer is defined by the unchecked division and proliferation of aberrant cells. Tumours are formed when healthy cells in the body divide and develop into malignant cells, which can disrupt the regular operation of tissues and organs.
For general health and to lower the risk of chronic diseases, including some forms of cancer, a balanced diet rich in whole grains, lean proteins, fruits, vegetables, and healthy fats is advised. 9 such food are discussed below:
1. Prevent Cancer Risk: Leafy greens
Rich in vitamins, minerals, and antioxidants, leafy greens like Swiss chard, kale, and spinach help lower the risk of cancer. They contain substances that boost immunity and counteract dangerous free radicals. To preserve their nutrition, eat them raw in salads or cooked just until tender.
Blackberries, raspberries, strawberries, and blueberries are rich in anti-inflammatory and antioxidant compounds. They lessen inflammation, guard against cell damage, and stop the development and spread of cancer cells. Eat them as a nutritious snack or blend them into yoghurt or smoothies.
Lycopene, a potent antioxidant that combats free radicals and lowers the incidence of stomach, lung, and prostate cancers, is abundant in tomatoes. The bioavailability of lycopene is increased when tomatoes are cooked or processed; therefore, choose tomato sauce, paste, or prepared dishes.
4. Cruciferous vegetables
Broccoli, cauliflower, Brussels sprouts, and cabbage are cruciferous vegetables. Sulforaphane, a substance found in it, helps the body cleanse, combat cancer cells, and lessen inflammation. To keep them full of nutrients, eat them raw or very gently cooked.
5. Green tea
Catechins, a type of polyphenol found in green tea, have been demonstrated to slow the growth of cancer cells and lower the chance of developing various cancers, including colorectal, prostate, and breast cancers. To reap the benefits of green tea’s ability to prevent cancer, sip it hot or cold.
6. Whole grains
Whole grains are high in antioxidants, vitamins, minerals, and fibre. Examples of these are brown rice, quinoa, oats, and whole wheat. They lower the incidence of pancreatic and colorectal cancers, aid with digestion, and help control blood sugar levels. When it comes to bread, pasta, and cereals, go for whole grain options rather than refined grains.
Sulfur-containing chemicals found in garlic have been related to a lower incidence of stomach, colon, and prostate cancers, among other cancers. These substances have the power to stop or even eradicate cancer cells. Garlic can be added to food either raw or cooked for optimal health benefits.
Curcumin, a substance with strong anti-inflammatory and antioxidant qualities, is found in turmeric. It may be able to stop the spread of cancer cells and lower the incidence of prostate, colon, and breast cancers. Turmeric can be added as a spice or used in smoothies and curries.
9. Citrus fruits
Citrus fruits, which include oranges, grapefruits, lemons, and limes, are rich in antioxidants, including vitamin C, which can stop the development of chemicals that cause cancer, stop cancer cells from growing, and strengthen the immune system. Consume them whole, add them to salads, or sip freshly squeezed juices.
Consulting a healthcare professional or registered dietitian to make a more personalized diet is recommended – PREVENT CANCER RISK