Top 6 Foods to Reduce Cancer Risk

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With the growing cancer rates around the globe there is undoubtedly more and more of a need to understand what may contribute to causing the disease and what you can do to prevent it.

This article looks at the importance of choosing quality nutrition in your daily lifestyle to keep your immune system strong and cells healthy, so as to prevent the formation of cancer cells.

Cancer Research UK carries out world-class research in helping to beat cancer, their efforts contributing to doubling the survival rate of patients in the last 40 years. Taken from their large research base, physical activity and healthy nutrition has shown to play a vital role in preventing cancer.

Looking more closely at our diet, it is essential to consume the right foods to ensure we are at the least amount of risk possible.

What Foods Prevent Cancer?

Large amounts of research has shown that diets rich in plant-based foods which contain high levels of antioxidants can significantly reduce the risk of cancer.

Fruit and vegetables contain essential nutrients including; "carotenoids, folate, vitamin C, vitamin E, selenium, flavonoids and various other phytochemicals (chemicals found in plants)" as stated by Cancer Research UK that can help keep cancer at bay. Anti-inlammation, a strong immune system, DNA repair and preventing cell damage are just some of the health benefits which are linked with cancer prevention.

Our top 6 cancer preventing foods:

Turmeric - Part of the ginger family, the main ingredient is cumin. Studies found that countries which consume anti-inflammatory turmeric daily, have lower cancer rates overall than others. Try using as seasoning on chicken or adding to stews.

Beetroot - The root gets its reddish-purple colour from betalain pigments, one of which is called betanin. Protecting against oxidative stress, betanin acts as a powerful antioxidant which can slow tumour growth.

Celery - Apigenin and luteolin, the flavonoids found in the stalks have been shown to boost the immune system making it harder for cancer cells to form. Try juicing a few stalks as a green juice to start off your day.

Whole grains - Many studies have found that consuming foods high in fibre such as whole grain rice, barley, spelt and bulgur have been linked with a reduced risk off certain cancers. Try to keep your daily carbohydrates centred around these foods to ensure a smooth digestive tract.

Berries - High in vitamin C, berries are loaded with antioxidants such as pterostilbene, which is found in especially large doses in blueberries.

Cruciferous Green Vegetables - Phytonutrients found in foods such as broccoli and cabbage can help to prevent the metabolism of carcinogens and aid the detoxification process within our bodies. Serve them steamed to retain their high nutritional profile.


Immunity Boosting Juice.

Ingredients: (serves 2-3)
  • 1 Stick Celery
  • 1 Apple
  • 1Carrot
  • 2 tbsp Turmeric Powder
  • 2 Beetroots 
Method:
  1. Juice all ingredients apart from the turmeric powder (stir in powder after juicing). 
  2. If you don,t have a juicer you can blend all ingredients and drink as a smoothie for added fibre like I did!
  3. Simple lifestyle choices can have a huge impact on our long term health. 
Stay healthy and treat your body with care,


Nutrition

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