While cancer remains the second most common cause of death in the US, accounting for nearly 1 of every 4 deaths , many types can be prevented with certain lifestyle changes. In addition to maintaining a healthy body weight. And getting daily exercise, and working four cancer-fighting superfoods into your diet can give you a leg up in the fight against this deadly disease.
1- Whole grains
You may have heard that whole grains are good for your heart and waistline but they also fight against cancer. Whole grains are a great source of Vitamin B6. The studies show a correlation between increased vitamin B6 intake and a lower risk of colon cancer. In addition, the high fiber content of whole grains provides added protection against this deadly disease. And although all whole grains are a great choice. You may want to add steel-cut oats to your daily meal plan as they have been found to reduce the risk of breast cancer by as much as 41%.
2- Cruciferous vegetables
Cruciferous vegetables, which include veggies such as broccoli, cauliflower, cabbage, radishes, and turnips contain indole-3-carbinol. It is a compound that has been shown to lower a level of a type of estrogen in women. This may promote breast cancer.
3- Low-fat milk
You should opt for 1% milk instead of fat free milk. Why? Because low-fat milk contains conjugated linoleic acid. It is a fatty acid that has been shown to fight cancer cells in animals. And don’t worry about the milk containing some fat; 1% milk contains a low enough level of saturated fat that it’s still considered heart healthy.
In addition, low-fat milk is fortified with vitamin D which has also been shown to protect against developing colon cancer. Aim to avoid whole or 2% milk since the high levels of saturated fat may trigger an increase in production of carcinogenic digestive enzymes.
3- Green tea
In addition to having thermogenic properties which may help promote weight loss, this beverage has been found to contain a high level of EGCG, a compound that’s been found to inhibit cancer cells in animals. In addition, the polyphenols in green tea may help our bodies get ride of carcinogenic compounds. Try drinking a cup of green tea regularly. Especially with meals containing animal proteins which can contain higher levels of carcinogenic compounds when cooked than other foods.
4- Food preparation matters!
You can also reduce your cancer risk in the way you prepare and cook your food. Poultry, fish, and especially red meat naturally contain amino acids, sugars, and a protein called creatinine. Cooking these proteins, especially under high temperatures, converts these compounds into heterocyclic amines (HCA) and polycyclic aromatic hydrocarbons (PAH), which have been linked to cancer in animal and human studies.
These carcinogenic compounds that are formed within meat aren’t just found on the surface. But within the meat as well so you can’t get rid of them by scraping off the surface. However, certain preparation and cooking techniques may reduce the formation of these compounds. For instance, marinating meat before cooking or pre-cooking in the microwave then finishing it in the oven or on the grill can reduce the formation of these compounds. Just be sure to drain the juices and don’t use them to make gravy or other sauces, because the juices produced during microwave cooking contain much of the proteins that form HCAs.
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