15 Foods to boost your cancer defense

Worldwide the incidence of cancer has been increasing many folds. Obviously, we all want to try and stay healthy and do everything possible to keep such illnesses away. One of the simplest ways is to keep a clean diet, exercise moderately, and stay physically, emotionally and holistically healthy.

Certain foods are known to have cancer-fighting properties. However, the harsh truth is that no ‘single’ food can provide guaranteed protection against cancer. But some foods are known to reduce the risk of cancer in people.

One must note that foods containing nutrients like polyphenols, resveratrol, and Vitamin C among others are known to reduce the risk of cancer in people. Most of these foods are essentially plant-based, and consuming these foods in varying amounts can help.

Some of these foods are mentioned below. While it is impossible to eat them all daily, we must make an attempt to try and include as many of these as our ingredients in our regular meals.

Apple

Apples contain polyphenols which are known to have anti-cancer properties. Various studies support that polyphenols create inhibitions in cancer development properties. The apple phloretin plays a significant role in reducing the development of breast cancer cells.

Berries

Berries are rich in anti-oxidants along with vitamins, minerals and dietary fibre. They also contain ‘anthocyanin’ which helps reduce colon cancer biomarkers. Additionally, some studies have noted berries with their anti-inflammatory properties have reduced the cases of breast cancer in lab mice.

Some studies have supported the reduction in the development of breast cancer and Gastrointestinal cancers.

Carrots

Carrots are rich in a wide range of nutrients like Vitamin K, and Vitamin A along with anti-oxidants and beta carotene.

Beta carotene is responsible for the red-orange colour of the vegetable, and also improves the immune system. It may also help to reduce the potential risk of cancer, especially breast cancer and prostate cancer.

Walnuts

We know that nuts in general are excellent for health and known to have anti-cancer properties, however, walnuts are particularly known to be great for health.

Walnuts contain certain nutrients that are said to have positive effects on breast cancer prevention. You can easily include walnuts as a part of your daily diet.

Grapes

Grapes are rich in anti-oxidants including one named ‘Reservatrol’. This anti-oxidant is said to have some great potential cancer-fighting properties.

Apart from reservatrol, grapes are rich in other beneficial antioxidants like flavonols, phenolic acids, catechins, anthocyanins and other tanins.

Including a good portion of grapes in your diet can be beneficial for your health in many ways.

Cruciferous Vegetables

These include broccoli, cauliflower, kale etc. They include beneficial nutrients like Vitamin C, Vitamin K, and manganese. Other than that these vegetables also contain sulphurophane which is a plant-based compound with the potential for anticancer properties, especially colon cell cancers.

Some studies suggest including 3-5 portions of cruciferous vegetables per week to reduce the potential risk of cancer. You can check out some cruciferous vegetables like broccoli, cauliflower, cabbage, kale and spinach.

Citrus fruits

Citrus fruits like oranges, grapefruits, sweet limes etc are said to have an association with cancer-fighting properties. Having a decent serving of citrus fruits in your diet can help get your health in place. Not only are they rich in vitamins, fibre, and antioxidants, but they also help in reducing the development of cancer.

You can include citrus fruits like oranges and mosambi.

Legumes

Legumes like beans, peas and various dals show properties that could potentially have anti-cancer effects. Higher consumption of legumes in your daily diet has been associated with a reduced risk of colorectal cancers.

Luckily most regular Indian households include a good portion of legumes like toor dal, green peas and rajma.

Flaxseed

Flaxseeds are known to be great for your heart, it is also rich in fibre and good fats. They are a perfect addition to your diet. Flaxseeds are said to have properties that reduce or decrease the rate of cancer growth. It is also said to have cancer cell-destroying properties. Flaxseeds are said to have protective properties against colorectal cancer.

Tomatoes

Tomatoes are delicious and easy to eat on a daily basis, they can be included in any and every kind of curry, salad, sandwich, pasta or even eaten on their own. It is packed with health benefits including anti-cancer properties.

Tomatoes contain a compound known as ‘Lycopene’ which is said to have ‘anti-cancer’ properties. It is said to reduce the risk of prostate cancer in men.

Studies have seen a reduced risk of prostate cancer in people who consume tomatoes daily.

Garlic

Garlic is a delicious ingredient that adds flavour to every dish it is added to. It becomes a perfect addition to all dishes you can possibly add it to, because of its health benefits too!

Garlic contains an active component known as ‘allicin’ which is known to have cancer-destroying properties.

Many promising studies noted that garlic consumption helps to reduce certain types of cancers like prostate cancer and even colorectal cancer.

Garlic along with other vegetables from its family like onion, shallots, leeks etc all may have properties that reduce the chances of stomach cancer.

Turmeric

Almost all Indian households use a decent amount of turmeric in their daily diets. The use of turmeric can be promoted because it contains many health benefits including anti-cancer properties.

Apart from that turmeric also contains anti-inflammatory and antioxidant properties as well. Turmeric contains an active ingredient known as ‘curcumin’. This ingredient in turmeric was found to play a role in reducing the spread of cancer cells in the colon and preventing its regrowth.

You must include turmeric as a part of your daily diet.

Olive Oil

Olive oil has recently gained a lot of importance because of its health benefits. Using olive oil in your daily diet has been noted to reduce the spread of breast cancer cells as well as the spread of cancer in the digestive tract.

Green Tea

Green tea contains an active ingredient known as polyphenols. These are said to have a positive effect as a ‘anti-cancer’ agent. Green tea also contains a good amount of antioxidants and so has a great effect on the body.

Whole Grains

Including a daily dose of whole grains in any form can be highly beneficial for health. They help as a protective agent against various forms of gastrointestinal cancers. Even breast cancer and prostate cancer chances are reduced with whole grains.

Overall eating well and reducing the consumption of alcohol, processed meats, and foods loaded with sugar and preservatives are known to reduce the risk of cancer.

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