Foods that reduce the risk of cancer

There are many factors that affecthealthBut an unhealthy lifestyle is one of the culprits that lead to cancer. This means that a healthy diet can be an effective weapon to protect your body.

British Dr. Sunni Patel shares withExpressAbout the 8 best foods to help prevent cancer:

Cruciferous vegetables

From broccoli, cauliflower, Brussels sprouts to kale, they contain phytochemicals such as sulforaphane, which may have anti-cancer properties. They are also a good source of fibre, which aids digestion, helps maintain a healthy weight and may reduce the risk of bowel cancer.

“Include cruciferous vegetables in your diet regularly, just a small handful of about 80g,” says Dr Patel.

Berries

Packed with antioxidants, blueberries, strawberries, and raspberries pack a sweet punch. Antioxidants help neutralize harmful molecules called free radicals that can damage DNA and increase your risk of cancer.

Dr. Patel recommends eating these fruits a few times a week.

Green leafy vegetables

Another group of vegetables worth mentioning is leafy greens, which are rich in vitamins and minerals. According to experts, vegetables such as spinach, kale, lettuce, and spinach can support your overall health.

You should eat the above vegetables every day with salads, soups, smoothies, and juices.

Whole grains

From brown rice to quinoa, whole grains are a good source of fiber and nutrients. “Choose whole grains like whole wheat bread and brown rice over refined grains,” advises Dr. Patel.

Beans

According to Dr. Patel, beans such as lentils and peas are high in fiber and protein, which can reduce the risk of certain cancers. Therefore, he recommends that people add beans to their diet a few times a week.

Nuts

Almonds, walnuts, flaxseeds, and chia seeds are all good choices to add to your diet. They are plant-based sources of healthy fats, fiber, and antioxidants.

Furthermore, consuming just a small handful, about 30g of nuts per day is enough to reap the benefits.

Fatty fish

Rich in omega-3 fatty acids, oily fish such as salmon, mackerel and sardines can have anti-inflammatory properties and reduce the risk of this dangerous condition. “Enjoy oily fish at least twice a week, one serving is about 140g cooked,” says Dr Patel.

Turmeric

The curcumin in turmeric has anti-inflammatory and antioxidant properties, which may be beneficial in preventing cancer. Combine turmeric with black pepper or fat to activate the potential power of this spice.