Use these food tips to prevent cancer
Certain cancer risk factors that include genetics and environment may not be in your control, but research says that you can reduce over 70% of your lifetime risk of cancer by making lifestyle, diet changes and also taking care of how you handle food. Here’s a look at what you can do.
Go for antioxidant rich food
A diet rich in fruits can cut down the risk of stomach and lung cancer. When you consume vegetables with carotenoids, such as brussels sprouts, carrots, and squash this can decrease the risk of lung, mouth, pharynx, and larynx cancers. Foods high in vitamin C such as oranges, peas, bell peppers and dark leafy greens can help prevent esophageal cancer. Cut down the quantum of saturated fat you consume from red meat and dairy to less than 10 % of your daily calories.
Cut down carcinogens
Avoid cooking oils on high heat as this can be carcinogenic. Avoid deep-frying, pan-frying, and sautéing, and instead choose healthier methods like baking, boiling, steaming, or broiling. When you burn or char meat, it releases carcinogenic substances, so go easy on the barbecue. Store your cooking oils in a cool, dark place in airtight containers as these may get rancid. Avoid eating any food that appears moldy or smells like it.
Preparation of food
Wash all fruits and vegetables well before consuming them. This may not remove all the pesticides but will reduce the pesticide content. While cooking vegetables, steam them only till they are tender as this gives you most of the vitamins. If you are boiling vegetables, do not throw away the water you used for boiling, use this in soups and other dishes. Flavor food with immunity boosting spices such as turmeric, basil, garlic, ginger and so on. Include them in soups, salads and more.