How to Prevent Cancer Through Your Meals
A number of claims have been said with regards to cancer-fighting food. But truth be told no food can work its magic if consumed alone. So, how can someone actually lower their risk for getting cancer? A cancer defense diet should include a list of healthy food combinations – particularly those of red, purple and blue hues, and anti-inflammatory food. However serving sizes as well as cooking methods should be kept in mind. So, what would a day of healthy eating (breakfast, lunch, dinner, snacks and drinks) look like if someone were to follow a cancer defense diet? Below is a recommendation:
Opt for scrambled eggs with diced red or orange vegetables (tomatoes, carrots or bell peppers) and chopped dark greens (spinach or broccoli). Have this alongside a fruit such as grapefruit, cantaloupe or blackberries.
Alternative option: Oatmeal with fresh in-season fruit. If available use cranberries or nectarines and pair with nuts – ideally walnuts or sliced almonds.
Tip: To increase the absorption of carotenoid compounds found in red and orange vegetables as well as dark greens, add a healthy fat to the mix. A teaspoon of olive oil or a tablespoon of shredded cheese will do.
For a healthy lunch opt for a fish taco in a corn tortilla with grilled low-mercury fish – try trout or cod. Serve with a crunchy peanut slaw with some cabbage or bok choy, snow peas and green onions. Serve alongside a portion of fruit – orange, watermelon or blueberries.
Tip: Increase your phytochemical variety by using purple cabbage – a good source of antioxidants.
Opt for a light dinner such as lentil soup with onions, celery, carrots, tomatoes, dark greens (spinach or kale), black pepper and various spices, plus a side of fruit.
Tip: Be sure to sprinkle some pepper – it contains a compound called piperine which may help increase the bioavailability of the cartenoids in veggies.
Add more good food into your diet by snacking on any of the following:
• Walnuts + plums
• Red bell pepper + hummus
• Pears + nut or seed butter
• Cucumber slices + salmon
• Plain yogurt + berries
• Small salad with greens, beans, and some good fat from avocado, nuts, or olive oil.