Among the various factors that increase the risk of cancer, poor diet and sedentary lifestyle have emerged as important factors today. As the body becomes less active over the years, the risk of cancer increases. This highlights the important role of a healthy diet and regular physical activity in preventing the development of various malignancies. A balanced diet nourishes our body and provides it with essential vitamins, minerals and fiber that strengthen the immune system and have a protective effect against cancer. Many types of cancer can be prevented by adopting a healthy lifestyle. Although a nutritious diet does not guarantee complete prevention, it can certainly help reduce your risk of cancer. (Also read | World Cancer Day 2024: Date, History, Themes, Importance, Signs and Symptoms)
“The importance of a balanced diet cannot be overstated in the pursuit of a healthier lifestyle. Although no single food can guarantee immunity against cancer, Incorporating certain nutrient-dense options into the daily diet can contribute to an active approach towards cancer prevention.'' At Risk of Cancer,'' says Nutrition, Marengo Asian Hospital, Sector 56, Gurugram. says Dr. Neeti Sharma, Senior Consultant in Science and Dietetics.
Top foods that fight cancer
In an interview with HT Digital, Dr. Sharma talks about six cancer-fighting foods you should consider including in your daily diet.
1. Cruciferous vegetables
Discover the power of cruciferous vegetables like broccoli, cauliflower, and Brussels sprouts. Rich in antioxidants and phytochemicals, these vegetables have shown promising potential in reducing the risk of various cancers, including breast and prostate cancer.
2. Berries
A natural sweet treat, berries such as blueberries, strawberries, and raspberries are rich in antioxidants and vitamins. These compounds help fight oxidative stress associated with cancer development. Enjoy a handful of berries as a snack or add them to your morning cereal for flavor and health benefits.
3. Turmeric
A bright spice, turmeric contains curcumin, a powerful anti-inflammatory and antioxidant. Research suggests that curcumin may have anti-cancer effects by inhibiting the growth of cancer cells. Incorporate turmeric into your cooking or consider turmeric supplements to reap its potential health benefits.
4. Leafy vegetables
Dark leafy vegetables like spinach, kale, and Swiss chard are rich in vitamins, minerals, and antioxidants. These vegetables provide a nutrient-rich foundation for a healthy diet and may contribute to cancer prevention by supporting overall cellular health.
5. Fatty fish
Omega-3 fatty acids, found in abundance in fatty fish such as salmon and mackerel, are associated with a lower risk of certain cancers, especially colorectal cancer. To take advantage of the anti-inflammatory and protective effects of omega-3s, include fatty fish in your diet at least twice a week.
6. Garlic
In addition to adding flavor to dishes, garlic is also being studied for its potential anti-cancer properties. Allicin, found in garlic, has demonstrated anti-cancer effects in various clinical studies. Incorporating fresh garlic into your diet doesn't just taste better, it can also help improve your health.
While these cancer-fighting foods are beneficial, it's essential to maintain a holistic approach to health, including regular exercise, stress management, and avoiding tobacco and excessive alcohol consumption.
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