From Berries To Leafy Greens: Foods That Help To Reduce Risks Of Cancer!

Foods are the best solutions for preventing many diseases. Rather than treating a disease, it is better to prevent it by eating nutritious food and including simple exercises in your day-to-day life. Eating some foods regularly helps reduce the risks of diseases like cancer, diabetes, etc. Cancer is caused by some of these genetic changes. Here, let’s have a look at the foods that help reduce the risk of cancer.

Foods That Help To Reduce Risks Of Cancer

Here are the foods that help reduce cancer risks, starting with berries and leafy greens.

1) Berries

Berries help repair damaged cells, protect cells, and slow the spread of cancerous cells. This is because the berries contain antioxidants and vitamins. Blackberries, blueberries, boysenberries, cranberries, elderberries, lingonberries, raspberries, and strawberries are the berries that show many health benefits. It is better to choose fresh berries rather than dehydrated berries that contain sugar. Blackberries and blueberries are effective in destroying breast tumours and cancer cells.

How do I add berries to food?

• You could simply eat a bowl of fresh berries.
• Include berries in yoghurt parfaits.
• You could top the salads with berries.
• Berries could be used to decorate oatmeal, pancakes, cereals, or waffles at breakfast.
• You could include the mashed or pureed berries in your toppings.
• Berries suit Greek yoghurt.

2) Yoghurt

Yoghurt reduces the levels of carcinogens, which might have anti-tumour effects. It might reduce the activity of some gut enzymes. The probiotic bacteria in yoghurt produce some compounds that might help block the beginning of cancer.

How do I add yoghurt to food?

• You could add the yoghurt to Alfredo sauce.
• Include yoghurt and rice.
• Add to the roasted vegetable spread.
• Stir it into a hot soup.
• Yoghurt could be flavoured with cardamom.
• Yoghurt could be used to make tzatziki.
• Top up the Mexican cheese dip.
• Include it as a layer in a parfait dessert.

3) Citrus Fruits

Citrus fruits contain vitamin C and flavonoids, which help suppress the growth of tumour blood vessels. Citrus fruits also help to improve heart health and could enhance the immune system. They are also packed with folate, calcium, and many other nutrients that might help fight and prevent breast cancer. The famous citrus fruits include grapefruits, lemons, limes, oranges, clementines, kumquats, pomelos, tangerines, and tangelos.

How do I add citrus fruits to food?

• You could drink fresh juices from citrus fruits.
• Include citrus juice in some suitable sauces or dressings.
• Some lemon slices could be added to your water and used for drinking.
• Use the citrus fruits with suitable iron-containing foods (not all), like leafy green vegetables, so that it might help in iron absorption.
• You can top the citrus fruits over fish, chicken, or a salad.

4) Spices and herbs

Spices and herbs contain large amounts of antioxidants, vitamins, and fatty acids that may prevent breast cancer. Saffron, though the most expensive, contains crocins (water-soluble carotenoids), which might block tumour growth and cancer spread. The herb oregano contains antioxidants, which help slow cancer growth and enhance apoptosis (cell death). Oregano helps reduce the risk of breast cancer.

Turmeric helps reduce inflammation and cell damage due to its anti-cancer agent, curcumin. Some spices containing antioxidants like curcumin (turmeric), eugenol (clove), and capsaicin (red pepper) help regulate cellular oxidative stress, block reactive oxygen species production, and interact with signal transduction pathways.

Some spices and herbs that are effective in reducing breast cancer risk are cayenne pepper, black pepper, cinnamon, ginger, rosemary, parsley, oregano, thyme, and turmeric.

How do I add spices and herbs to food?

• Add spices and herbs near the end of cooking or else before you serve the food. This is cooking fresh herbs for a for a long could decrease their flavour.
• But, you can also add spices and herbs to long-cooked foods like channa masala, paneer masala, etc.

5) Fermented food items

Fermented foods are high in probiotics. Probiotics are “healthy” bacteria and yeasts that help with digestion. These bacteria and yeasts stop your body from absorbing the breast cancer-causing toxins. A study highlighted that probiotics could help strengthen the immune system and fight cancer.
The famous fermented foods are kimchi, idli, apple cider vinegar, kefir, pickles, kombucha, kvass, miso, natto, raw cheese, tempeh, sourdough bread, and sauerkraut. Moreover, the antioxidants and nutrients in many fermented foods help reduce your breast cancer risk. Idli is a famous Tamilnadu food from South India that is made with rice and urad dal.

How do I add fermented foods to my diet?

• You could take fermented food for breakfast.
• Cooked fermented food could be taken in a small amount as a snack in the evening.
• You could add healthy veggies along with the fermented food to enhance its taste.

6) Pomegranate

Many studies have proved that the ellagitannins and gallotannins in pomegranates help trigger apoptosis, balance numerous cell signalling pathways, and thus stop tumour development and growth.

Also, a study highlighted that pomegranate juice reduced the formation of breast cancer. This is because pomegranates may prevent and fight oestrogen-dependent cancers.

How do I add pomegranate to my diet?

• Eating raw pomegranate is the best way to enjoy its taste and health benefits.
• If you don’t like to eat, then you could prepare pomegranate juice, as it is also a convenient way to add to your diet.
• You could add pomegranate seeds to oatmeal, yoghurt, salads, and smoothies.

7) Allium veggies

Allium vegetables, containing organosulfur compounds and allyl derivatives, were found effective in reducing carcinogenesis in the faeces, colon, mammary gland, oesophagus, and lung while being experimented on in animals. Carcinogenesis is the process of cancer formation, whereby normal cells get transformed into cancer cells.

“Allium” refers to garlic in Latin. However, many vegetables come under the allium family, which helps reduce breast cancer risk. Some of the famous Allium veggies are garlic, chive, leeks, onions, scallops, and shallots. The sulphurous compounds in them could inhibit blood clots, thus strengthening the immune system.

How do I add allium veggies to my diet?

• The best way to eat allium-rich foods is to have them raw.
• You can also add those allium veggies to your salads.
• You can add them to the food, which suits them, and enjoy their unique flavour.
• Freshly chopped and sautéd Allium vegetables taste good.
• They could be added to stews, chillis, stir-fry meals, soups, and salads.

8) Fatty Fish

Some studies have suggested that eating fish and omega-3 fatty acids may protect against cancer. However, against liver and bowel cancers, there is not enough evidence to prove that fatty fish are effective.

Some types of fatty fish have healthy fats and antioxidants, which help reduce inflammation related to breast cancer. Anchovies, Herring, Kippers, Mackerel, Pilchards, Salmon, Sardines, Trout, and Tuna are the famous fatty fish.

How do I add fatty fish to my diet?

• Lemony Steamed Fish is a simple fish recipe.
• Grilling and barbecuing fish are famous dishes in many regions.
• Roasting and baking fish is quite simpler than preparing a big recipe using fish.
• Fatty fish is best when baked or smoked.
• Pan-fried fish tastes good.
• You could add fatty fish to the seafood salad.
• Roasted halibut with pickled beets is one of the most delicious dishes.
• Cashew Salmon with Apricot Couscous serves the flavour of cashew.
• Fatty fish could be added to the tacos and sandwiches.

9) Beans

Evidence indicates that common bean consumption has been shown to reduce cancer risk in humans. In animals, bean consumption helped inhibit carcinogenesis and tigered apoptosis in cell cultures. Beans contain fibre, vitamins, and many nutrients. The antioxidants present in beans help stop inflammation and repair damaged cells. The vitamins and minerals in beans can also strengthen the immune system, thus reducing the risk of diseases like cancer.

The black beans, chickpeas, kidney beans, lentils, navy beans, peas, pinto beans, and Soybeans are the beans that help reduce your breast cancer risk.

How do I add beans to my diet?

• Beans are flexible enough to be added to soups and chillis.
• The stews and burritos could be included as ingredients.
• Vegan desserts like brownies could make use of beans.
• Eating dried beans after cooking will improve one’s nutrition.
• Blended beans could be added to some of the recipes.
• You could bake beans.
• Beans are suitable for pasta.
• Beans could be used in puddings, cakes, and porridge.

10) Cruciferous Veggies

Cruciferous vegetables are the foods that could lower inflammation and kill harmful cancer cells. Also, cruciferous vegetables could deactivate carcinogens, which cause cancer. They help prevent blood vessels from forming inside tumours and causing cell damage. 

Arugula, Bok Choy, Broccoli, Brussels sprouts, Cabbage, Cauliflower, Collard Greens, Kale, Radishes, Rutabaga, Turnips, and Watercress are the most famous Cruciferous veggies.

How do I add cruciferous vegetables to my diet?

• Cruciferous vegetables taste best when added to salads and sandwiches.
• Also, cruciferous vegetables could be served with poultry, fish, and lean meats.
• Cruciferous vegetables could be used along with the rice and stews.
• They could also be used in soups and chilis.

11) Green Tea

The extracts from green tea help stop the growth of cancer cells. A subgroup of polyphenols called catechins present in green tea is said to have antioxidant properties. Various antioxidants in green tea help lower a woman’s breast cancer risk. Moreover, green tea helps reduce inflammation and remove free radicals. These free radicals usually result in various types of cancer.

Warning: Buy loose tea leaves or tea bags without food colouring or other dangerous additives. Do not buy green tea containing large amounts of sugar and artificial flavours.

How do I add green tea to my diet?

• Drinking hot green tea is the best option.
• According to your choice, you could add milk, sweeteners, or other flavourings to your green tea.
• You could try green tea ice cream. 
• The chocolate energy balls with green tea could be one of the right choices to include green tea.
• Green tea biscuits could suit people who hate drinking green tea rather than eating it.
• Some baked goods containing green tea are also available.
• Green tea could be included in your smoothies.

12) Dark leafy greens

Dark green leafy vegetables like kale contain carotenoids, which could function as antioxidants. This increases the body’s own antioxidant defences, which help prevent free radicals from damaging DNA and resulting in cancer. A few dark, leafy greens help fight against breast cancer. 

Arugula, Bok Choy, Collard Greens, Dandelion Greens,  Kale, Moringa Leaves (Drumstick Vegetable Leaves/Murungai Keerai), Mustard Greens, Palak, Red Spinach (Arai Keerai), Spinach, Swiss Chard, and Turnip Greens are the famous dark leafy greens. 

How do I include dark leafy greens in my diet?

• Dark leafy greens, along with garlic and olive oil, could be included in salads and sandwiches.
• Dark leafy greens soup is one of the healthiest and spiciest dishes.
• Spinach is suitable to be added to a frittata. 
• Spinach and purple kale could be used in pizza.
• South Indian green kootu is suitable for boiled white rice.
• Some dark leafy greens are good for preparing a green smoothie.

What is cancer?

Cancer is a common disease caused by changes to DNA. Cancer begins when the cells divide without control and spread into nearby tissues. Most of the cancer-causing DNA changes happen on the portions of DNA called genes.

Signs and symptoms of cancer

The signs and symptoms of cancer could vary based on the cancer type. But here are the common symptoms related to cancer:

• Lump felt below the skin
• Unintended weight loss or gain
• Changes in existing moles.
• Skin may change in the yellow or red colour, or darkening of the skin might occur.
• Sores that do not heal
• Fatigue
• Changes in bowel habits
• Continuous coughing or trouble breathing
• Regular discomfort after eating
• Continuous muscle or joint pain
• Bleeding or bruising due to an unknown cause.
• Unexplained continuous fevers or night sweats.
• Changes in bladder habits.
• Hardness in swallowing.
• Hoarseness
• Continuous indigestion

How do you add physical activity to your daily routine to help reduce cancer risks?

A maximum of 1 hour of moderate activity daily or 30 minutes of vigorous activity will help reduce your cancer risk. You could schedule your exercise plan by choosing the location, timing, and involvement method. Then, you could slowly increase the intensity, only up to a moderate level.

75 minutes of vigorous exercise per week or 150 minutes of moderate exercise per week are recommended. The activities could be divided into shorter intervals, with durations of up to 10 minutes each.

Practicing resistance training twice a week helps enhance your metabolism by increasing your endurance. ‘ Moderate-intensity activities like mowing the lawn, brisk walking, medium-paced swimming, or cycling cause an increase in breathing and heart rate.

Take a brief walk for one to two minutes every hour, minimising the time you spend sitting. Sitting longer could increase the cancer risk, even in the presence of regular exercise. 

Conclusion

Cancer has no proper modern medicine, so it could be prevented rather than treated. Several foods help reduce cancer risks, which you might not be aware of yet. Regularly eating foods that reduce the cancer risk will help you prevent cancer. If you have already included the foods in your diet that reduce cancer, then continue adding them to your daily routine. 

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