2014-03-14 / Sports

Jen’s Fitness Forum

When it comes to preventing certain cancers diet makes a difference.

Thanks to various reports by subject specialists, I was able to compile this list of foods that, when consumed regularly, can have big positive effects on your health. The first step to a healthy lifestyle is consciousness. Educate yourself and put what you learn into practice.

DO CONSUME…

Olive Oil: Drizzle one tablespoon on meals to maintain healthy, elastic veins and arteries. Studies have found that the polyphenols and maslinic acid in olive oil are effective in killing off breast and colon cancer cells.

Tomatoes: Tomatoes are the most concentrated food source of lycopene, a major carotenoid that has been shown to protect against colon and prostate cancer. For boosted benefits, cook tomatoes before consuming. Findings demonstrate that the body absorbs lycopene from cooked tomatoes better and more efficiently than it does from raw ones.

Garlic: A number of large studies show that eating more garlic can help prevent against several kinds of cancer, especially those in digestive organs. Aim for one clove each day. You’ll get more of the benefits if you chop the garlic and let it sit for fifteen minutes before cooking or consuming.

Green Tea: Green tea is extremely abundant in catechins and antioxidants. Studies show catechins to constrain two proteins that promote tumor cells to grow and spread. Drink two cups daily to gain all of the wonderful health benefits green tea provides.

Yogurt: Yogurt contains good bacteria called lactobacilli, which helps prevent the buildup of toxins and deters certain enzymes from turning healthy cells cancerous. Lactobacilli also pump up the immune system and increases nutrients absorbed by the body. Include plain yogurt in your daily diet to reap maximum effects. For additional anticancer benefits and flavor, top with fresh berries.

Berries: Their rich blues, purples, and reds come from phytochemicals– antioxidants that have been found to stop the production of cell-damaging free radicals and protect against many different types of cancers. Consume blueberries, blackberries, raspberries, strawberries, cranberries, and acai berries regularly in juices, smoothies, or plain.

Whole Grains: Compared to refined grains, whole grains contain much more fiber, which helps protect against colon cancer by speeding up intestinal transit. Cut white carbohydrates out of your diet and replace them with whole grains, such as whole-wheat products, brown rice, bulgur, barley, buckwheat, farro and quinoa.

Legumes: All legumes are packed with fiber, a vital component in preventing colon cancer. For an extra edge, choose pinto and red kidney beans, which are rich in cancer-fighting antioxidants. Meatless meals in general can greatly reduce your risk for cancer, and beans, chickpeas, lentils, and peas are great substitutes. Search the web for infinite vegetarian meal options. For example, gazpacho with garbanzo beans is

perfect for the upcoming warmer months.

Omega-3 Rich Fish: Studies have found that the omega-3 fatty acids found in fish oils help prevent breast cancer. Eat tuna, salmon, sardines or anchovies two to three times each week for the amount you need. More cancer-fighting foods include: carrots, broccoli, cauliflower, green leafy vegetables, turmeric spice, nuts, flaxseed and sweet potatoes.

BUT STAY AWAY FROM…

GMOs (genetically modified foods), hydrogenated oils, processed meats, fried foods, potato chips, soda, doughnuts, microwavable popcorn, “low-fat” or “diet” labeled foods, margarine, frozen meals, refined carbohydrates and refined sugars. Also, take it easy on the salt, red meat and alcohol.

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