Cancer is considered among the most dreadful diseases. It is seen that most of the people take proper precautions to keep away from the cancerous cells . Cancer is generally caused by overgrowth of the body cells which become malignant. It is known that this is the result of an unhealthy lifestyle. The best way to prevent it is by eating a healthy and balanced diet. It is important to deliberately consume food items that would help prevent cancer. There are certain foods that help to boost the body’s immune system and also to prevent the generation of cancerous cells. Following are some anti cancer food items which can be of great help in keeping at distance from the lethal disease of cancer:
1. Plant based foods
Eat foods that are derived directly from the plants for example whole grains, fruits and vegetables. Nuts can also be a great choice as these are rich in fiber and act as good antioxidants. These foods help in neutralizing the free radicals of the body which are generally responsible for cancer development. Make sure that whenever you eat food, it should contain two-third portion of vegetables or fruits and one third dairy products, like fish and meat. Avoid processed food as they are devoid of all nutrients and hence are ineffective in fighting cancer. Emphasize including fruits and nuts with oatmeal in your breakfast. Make sure that you substitute brown bread for white bread as it is loaded with extra lettuce and tomatoes. Garnishing salads with beans, peas, and other green vegetables is a great way to increase plant food intake. Increase the amount of carrots, fruits and sauerkraut (fermented and shredded cabbage) in your diet. Last meal of the day must be kept light. Make sure that it includes fresh vegetables and brown rice with pasta sauce. You can also include baked potatoes with yogurt, broccoli, or salsa. Replace cream based pasta sauce with the tomato one with olive oil. For desserts, avoid anything rich and creamy. Instead have fruits or a little dark chocolate which are useful in fighting cancer.
2. Fiber intake
Fiber intake is very important for the body. It is commonly known as the roughage. It is basically that part of the plant which remains undigested. These food items aid in food movement in the digestive tract and hence clear the body of all the carcinogenic compounds. One can increase the fiber content in the daily diet by substituting white rice with brown rice, potato chips with popcorn and the mashed potatoes with the baked ones. The sour cream in salads must be replaced with carrots, celery or bell pepper in salsa. Eat a bran muffin if you cant really curb the craving for pastries or croissants. Eating an apple with it skin would be beneficial for the body.There are other foods like citrus fruits, bananas, lentils, baked beans, broccoli, green leafy vegetables, blackberries etc which help in fighting cancer.
3. Decrease meat consumption
It is known that the probability of getting infected with cancer is 50 percent less in vegetarians than in the non-vegetarians. The ultimate reason behind it is that, meat neither has any fiber, nor any anti-cancer properties. Moreover, it contains harmful saturated fat. Consumption of foods rich in saturated fat are the prime cause of formation of carcinogenic compounds. Hence, make healthier protein choices and restrict meat in your diet to a maximum of 15 percent. Avoid red meat as far as you can and only add it as a flavor to the main dish. Eat vegetable proteins like beans and other vegetable proteins. Opt for leaner choices like fish, turkey and chicken. Resist eating processed meats like hotdogs and sausages. These contain unhealthy fats which have high cancer causing agents.
4. Consume healthy fat and reduce saturated fat
It is a fact that not all fats are unhealthy.Some fats are actually healthy and can be consumed regularly. These fats are not only anti- carcinogenic, but also provide protection against the disease. The main source of healthy foods include organic items like nuts, olive oil, and avocados. The unhealthy fats are the trans fats and the saturated fat. In fact ,Omega-3 fatty acids found in salmon and flaxseeds have the ability to treat inflammations and support brain and cardiac health. It is important to reduce amount of saturated fats like eggs, red meat, butter and whole milk. Cook food with with canola or olive oil instead of vegetable oil. Have a look at the list of ingredients in oils so as to avoid buying hydrogenated ones. While eating meat, avoid eating the fatty portions, like the kin of the chicken. Also, almonds and various other nuts like sesame seeds, walnuts and hazelnuts have healthy fats which can be added to soups, salads, or cereals. Avoid flaxseed oil, rather add it to smoothies. Avoid fast foods like cream-doughnuts, fries, chips, and biscuits which are rich in trans fats. For fish, limit its intake to one or two times in a week due to high mercury contamination. The preferred healthy choices would be Alaskan Salmon, Herring, black cod, and sardines.
5. Organic foods
Combining various anti-cancer foods will not only prevent cancer but also boost up your immune system. Eat organic foods like fruits and vegetables to have optimum amount of beta-carotene, Vitamin C, Selenium and Vitamin E in the body. Fruits and vegetables which come in vibrant colors are rich in phytochemicals and helps to strengthen the immune system. Such foods include blueberries, strawberries, and all other types of berries. Spices like curry powder, ginger, garlic, turmeric, coriander and basil not only add taste to your preparation, but also have anti-cancer properties. To remove toxins and facilitate the transportation of vital nutrients to various organs in your body, have at least three liters of water every day.
6. Cook healthy
Healthy food can also turn harmful if not cooked properly. To make sure that the nutrients effect your body, do cook the food properly. While boiling vegetables, boil them only till they are tender. It would help to avoid loss of vitamins and minerals. Avoid smoked dishes and burnt meat. This can be dangerous for health. Make sure that you do not overheat the meat while cooking barbecue. Over heating can lead to production of carcinogenic substances. Oils should be stored in an air-tight container as they may turn rancid if they are contacted with light, heat and air. Avoid smelly and moldy foods as they contain aflatoxin which is a powerful carcinogen. While cooking in microwave, make sure that the microwave safe vessels are being used.