Your diet and lifestyle can increase your cancer risk—or decrease it. In fact, some studies show that up to 30% of cancers are largely affected by the food you eat.
The good news, however, is that you can significantly lower your cancer risk just by adjusting your meals. Load up on fruits, vegetables and whole grains. There are so many ways you can do that (a serving of salad, or taking oatmeal instead of eggs for breakfast). Read this article for more foods that can help prevent cancer.
Nutritionists recommend that you take 5 servings of fruits and vegetables every day. The National Cancer experts suggest increasing that to 9, especially those that are rich in antioxidants.
Tomatoes
Studies show that regular intake of tomatoes can dramatically lower your risk for prostate, ovarian and cervical cancer. That’s because it contains lycopene, a very potent cancer-fighting chemical. Lycopene is best preserved in processed tomatoes, such as those found in ketchup and tomato paste.
Broccoli Sprouts
Broccoli contains sulforaphane, which has been linked to a lower risk for stomach, skin and breast cancer. You can also find this chemical in cabbage, cauliflower and brussel sprouts—albeit in lower concentrations.
Berries
Berries are an excellent source of an antioxidant called anthocynanin, which can help lower your risk for colon and esophageal cancer.
Soybeans
Tofu is an excellent source of protein, and a favorite diet food because it’s a low calorie, low fat substitute for meat. Here’s another reason to love tofu: its isoflavones protect cells from the harmful effects of estrogen, thus minimizing your risk for breast cancer. (Read 7 reasons to eat tofu.)
Green and black tea
There are at least 14 benefits of green tea, and one of the best is that its catechins can inhibit cancer growth and minimize your risk for stomach cancer, skin cancer and liver cancer.
Pumpkin
Betacarotene is a well known antioxidant. It can be found in great concentrations in pumpkin (hmm, an excuse to have a second serving of pumpkin pie?). You can also find it in carrots, sweet potatoes, and red and yellow peppers.
Spinach
Of all the green leafy vegetables, spinach has one of the most cancer-fighting nutrients: lutein and vitamin E. Studies link these two nutrients with a lower risk of ovarian, liver and prostate cancers.
Garlic
Garlic may not ward off vampires, but it can prevent the horrors of breast, stomach, and esophagus cancer. Some say that mincing garlic about ten minutes before it is actually cooked can maximize its cancer-fighting benefits.
Pineapple
Vitamin C is an excellent antioxidant, so load up on citrus fruits! But of all the fruits, pineapple may be your best bet. Aside from being rich in Vitamin C< it contains bromelain—which can help prevent breast and lung cancer.
Apple
Apples are rich in quercetin, which may lower your risk for lung and prostate cancer, and slow down the growth of cancer cells. So yes, an apple a day can keep the doctor away!
Photo from bluebell25.wordpress.com
Here are two great pumpkin recipes
Pumpkin Chicken Stew
The Ingredients:
2 chopped onions
2 tablespoons of olive oil
2 cups of water
4 potatoes cut into halves
2.2 pounds (1 kilo) of peeled diced pumpkin
1 tablespoon of sweet paprika
2 tablespoons of tomato paste
3-4 pieces of chicken (for those in diet you can remove the skin)
1 teaspoon of salt
Preparation:
Saute the onions in olive oil until they turn golden.
Add the paprika and tomato paste with a quarter of a cup of water.
Add the pumpkin and potato, stir and cook for a quarter of an hour.
Add the chicken and bring to a boil.
Season with a little salt and lower the temperature of the stove.
Cook for 1 hour.
Pumpkin Stew – Vegetarian
The ingredients:
2 chopped onions
2 tablespoons of olive oil
Half a cup of water
4 potatoes cut into halves
2.2 pounds (1 kilo) of peeled diced pumpkin
1 tablespoon of sweet paprika
1 tablespoons of tomato paste
1 cup of chickpeas (It is possible to use dry chickpeas and soak them in water for the night. Then cook them until they soften. It is otherwise possible to use an assortment of frozen chickpeas).
1 teaspoon of salt
Preparation:
Saute the onions in olive oil until they turn golden.
Add the paprika and tomato paste with a half of a cup of water.
Add the pumpkin and potato, stir and cook for a quarter of an hour.
Add the chickpeas and bring to a boil.
Season with a little salt and lower the temperature of the stove.
Cook for 40-60 minutes, until the pumpkin softens.
It is recommended to serve these dishes with whole rice.
Enjoy it
Great information! This is very helpful! … especially for those who suffer from cancer they need to know this. Their knowledge about the cancer will determine their actions and to care continue. And for those who are healthy will seek to prevent.