A nutritious diet has been demonstrated to reduce the risk of various malignancies. It may also help prevent type 2 diabetes, osteoporosis, and heart disease. Good nutrition can help you maintain a healthy weight. Obese people face more health issues. Obesity can be controlled by eating a high-fiber, low-fat diet and exercising regularly.
Antioxidants reduce risk
- Antioxidants included in plant-based meals help enhance the immune system and defend against cancer cells.
- Fruit-rich diets may reduce stomach and lung cancer risk.
- Eating carotenoids-rich foods like carrots, Brussels sprouts, and squash may help prevent lung, oral, pharynx, and larynx cancer.
- Foods including broccoli, spinach, and beans are abundant in anti-cancer phytochemicals.
- Diets strong in vitamin C, such as oranges and berries, may reduce the risk of esophageal cancer.
- Lycopene-rich foods including tomatoes, guava, and watermelon may help prevent prostate cancer.
Consume more fruits and vegetables.
Currently, the majority of us fall well short of the daily minimum of five servings of fruits and vegetables suggested by the American Heart Association. Focus on adding “whole” foods to your diet that are as close to their original state as possible if you want to add more to your diet. For example, instead of drinking apple juice, you may consume an unpeeled apple.
Breakfast: Fresh fruit, seeds, and nuts can be added to your whole-grain, low-sugar breakfast cereal to make it more appealing (such as oatmeal).
Lunch: Eat a salad that includes your favorite beans and peas, or any other combination of vegetables that you enjoy. To make a whole grain sandwich, layer lettuce, tomato, and avocado on top of the bread. Serve your meal with a side of carrots, sauerkraut, or fresh fruit.
Snacks: On your way out the door, grab an apple or a banana to snack on. Using a fork, dip carrots, celery, cucumbers, jicama, and peppers in hummus until well coated. Keep a supply of trail mix, which is made up of nuts and dried fruit, on hand.
Dinner: Prepare your favorite spaghetti sauce or rice meal by adding fresh or frozen vegetables. Baked potatoes can be topped with broccoli, sautéed vegetables, or salsa.
Dessert: Instead of sweet desserts, opt for fresh fruit.
Increasing food’s cancer-fighting power
Here are some suggestions to maximize the advantages of eating cancer-fighting foods like fruits and vegetables:
- Raw fruits and vegetables have the most vitamins and minerals, yet heating some veggies might make the vitamins more available to our bodies.
- Steam veggies only until tender. This keeps more vitamins. Overcooking veggies depletes nutrients. The cooking water may be used in soups or other dishes to receive all the vitamins.
- Wash all produce. Wash with a vegetable brush. Washing reduces pesticide residue but does not eradicate it.
- Spices and herbs can help increase immunity. Garlic, ginger, and curry powder give taste and nutrients that fight cancer. Turmeric, basil, rosemary, and coriander are other terrific choices. Use them in salads and casseroles.
Reduce your carcinogen exposure
Avoid excessive heat when cooking oils.
When you cook or bake at a low temperature (less than 240 degrees), you can prevent oils or fats from becoming carcinogenic. Instead of deep-frying, pan-frying, and sautéing, healthier methods such as baking, boiling, steaming, or broiling should be used instead of these procedures.
Don’t overdo it on the grill.
Carcinogenic chemicals are produced when meat is burned or charred. If you do decide to barbeque, make sure not to overcook the meat and to cook it at the right temperature for the meat (not too hot).
Containers that are airtight
Oils should be stored in an airtight container in a cool, dark location away from heat, light, and air because they quickly turn rancid when exposed to these elements.
Smell of Food
Food that appears or smells moldy should be avoided since it is likely to contain aflatoxin, a powerful carcinogen that is most typically found on moldy peanuts. Nuts will remain fresh for a longer period of time if stored in the refrigerator or freezer.
Microwaves should be avoided.
You should be cautious about what you put in the microwave. When reheating food in the microwave, the waxed paper should be used instead of plastic wrap. Additionally, microwave-safe containers should always be used.
Choose healthy fats
A high-fat diet raises the risk of numerous cancers. But certain fats may help prevent cancer.
- Exclude trans fats or partially hydrogenated oils from baked goods and fried foods like French fries and hard taco shells.
- Saturated fat from red meat and dairy should not exceed 10% of daily calories.
- More fish, olive oil, almonds, and avocados. Inflammation-fighting omega-3 fatty acids found in salmon, tuna, and flaxseeds enhance brain and heart function.
Phytochemicals are compounds that can be found in foods that are derived from plants. Some specialists feel that they can lower your chances of developing cancer. They may also be beneficial for bone, heart, and brain health. Vitamin C and folic acid are two examples of phytochemicals that are commonly found. Isoflavones, flavonoids, phytosterols, and other phytonutrients are among the less common forms. Among the best sources of phytochemicals are:
- grains in their natural state