Stock up on these doctor-approved options to help you feel your best.
Today is World Cancer Day, making it an excellent opportunity to think about preventative lifestyle changes that can help reduce your risk—and your diet is one of the first lines of defense. By adding more cancer-preventing foods to your plate, you can help give yourself and those you care about an extra layer of protection that nourishes from the inside out.
Let’s look at five of the best foods that can help prevent cancer:
- Olive oil
Keep reading to learn about the research behind these cancer-preventing foods and delicious ways you can add them to your meal plan.
Not many people will argue with the idea of enjoying a ripe strawberry or handful of plump blueberries, so this cancer-preventing food is a pleasant place to begin! Berries show some of the strongest anti-cancer benefits out there, thanks to their wealth of antioxidants and flavonoids. A phytochemical of particular note is ellagic acid, which studies show has preventative effects for five different types of cancer. Strawberries and raspberries have the highest amounts, but you really can’t go wrong with any berry, so go crazy with those blackberries, cranberries, and other favorites. Eat them on their own or try a berry smoothie in the summer or berry oatmeal bake for a warm winter breakfast.
Find more tasty, cancer-preventing berry recipes here.
Broccoli, along with other cruciferous vegetables like cauliflower, kale, and Brussels sprouts, is well-linked to a reduced risk of several kinds of cancer. Enhancing the flavors of these power-packed veggies all comes down to preparation. When you roast, steam gently, blanch, or even sneak them into flavorful recipes, cruciferous veggies become a tasty and healthy addition to any meal.
Learn more about the health benefits of broccoli and other vegetables here.
Garlic is an ultra-flavorful vegetable that may help to prevent cancers of the stomach, colon, breast, esophagus, and pancreas. You can consume the cloves raw or cooked, infused in oil, or in garlic powder form. Many agree that garlic adds a wonderful flavor to so many savory dishes, from soups and stir-fries to fish and pasta.
4. Olive oil
Olive oil is a healthy fat that’s associated with a lower risk of all cancers. The beauty of this oil is that it makes a perfect combination with the vegetables highlighted above! For a smorgasbord of foods that prevent cancer, try roasting a collection of cruciferous vegetables, peeled garlic cloves, and add sliced carrots. Drizzle them in olive oil and sprinkle with your favorite herbs and spices. It’s so delicious, you might have trouble believing it’s healthy! Refer to this guide for temperatures and roasting time.
With plenty of protein and fiber, beans are already off to a good nutritional start—and their cancer-preventing benefits are just one more perk. Populations with high consumption of legumes like beans, lentils, and peas have shown lower rates of cancer, and studies show evidence of inhibited cancer formation in bean-fed animals. Soups are a classic, warm, and comforting way to enjoy just about any bean. You can also eat them in salads, as a side dish, or as a hearty filling in wraps and tortillas.
With so many health benefits, these foods that help prevent cancer are ideal additions to your grocery shopping list. Check out our article to learn how to incorporate more fruits and veggies into your diet – starting today! And stay tuned for more health and wellness posts for your life on our blog.
The above information is provided for the education and enjoyment of our readers and is not intended as medical advice. Please check with your own doctor if you have any questions or concerns.