How to Prevent Cancer Through Your Meals
A number of claims have been said with
regards to cancer-fighting food. But truth be told no food can work its
magic if consumed alone. So, how can someone actually lower their risk
for getting cancer? A cancer defense diet should include a list of
healthy food combinations - particularly those of red, purple and blue
hues, and anti-inflammatory food. However serving sizes as well as
cooking methods should be kept in mind. So, what would a day of healthy
eating (breakfast, lunch, dinner, snacks and drinks) look like if
someone were to follow a cancer defense diet? Below is a recommendation:
Breakfast
Opt for scrambled eggs with diced red or
orange vegetables (tomatoes, carrots or bell peppers) and chopped dark
greens (spinach or broccoli). Have this alongside a fruit such as
grapefruit, cantaloupe or blackberries.
Alternative option: Oatmeal with fresh in-season fruit. If available use
cranberries or nectarines and pair with nuts - ideally walnuts or
sliced almonds.
Tip: To increase the absorption of carotenoid compounds found in red and
orange vegetables as well as dark greens, add a healthy fat to the mix.
A teaspoon of olive oil or a tablespoon of shredded cheese will do.
Lunch
For a healthy lunch opt for a fish taco in a
corn tortilla with grilled low-mercury fish - try trout or cod. Serve
with a crunchy peanut slaw with some cabbage or bok choy, snow peas and
green onions. Serve alongside a portion of fruit - orange, watermelon or
blueberries.
Tip: Increase your phytochemical variety by using purple cabbage - a
good source of antioxidants.
Dinner
Opt for a light dinner such as lentil soup
with onions, celery, carrots, tomatoes, dark greens (spinach or kale),
black pepper and various spices, plus a side of fruit.
Tip: Be sure to sprinkle some pepper - it contains a compound called
piperine which may help increase the bioavailability of the cartenoids
in veggies.
Snacks
Add more good food into your diet by snacking on any of the following:
• Walnuts + plums
• Red bell pepper + hummus
• Pears + nut or seed butter
• Cucumber slices + salmon
• Plain yogurt + berries
• Small salad with greens, beans, and some good fat from avocado, nuts, or olive oil.
Drinks
Throughout the day sip on tea and coffee,
both of which have been shown to have anti-cancer properties, thanks to
their antioxidant levels. Just be sure not to load up your tea or coffee
with sugar or creamers, both of which may increase your risk for cancer
if consumed in excess.