Among a range of factors that raise cancer risk, poor diet and a sedentary lifestyle emerge as significant ones in today’s times. As we become increasingly inactive year by year, our risk of cancer escalates. This highlights the crucial role of a healthy diet and regular physical activity in avoiding the onset of various malignancies. A well-balanced diet can nourish our bodies, strengthen our immune systems, and provide essential vitamins, minerals, and fiber that can have a protective effect against cancer. While a nutritious diet doesn’t guarantee full protection, it can certainly help in reducing cancer risk.
In our quest for a healthier lifestyle, the significance of a well-balanced diet cannot be overstated. While no single food can guarantee immunity against cancer, incorporating certain nutrient-rich options into our daily meals can contribute to a proactive approach in reducing the risk of cancer, says Dr. Neeti Sharma, Senior Consultant of Nutrition & Dietetics at Marengo Asia Hospitals in Gurugram.
In an interview with HT Digital, Dr. Sharma talks about six cancer-fighting foods that you should consider including in your daily diet:
1. Embrace the power of cruciferous vegetables such as broccoli, cauliflower, and Brussels sprouts. Packed with antioxidants and phytochemicals, these vegetables have shown promising potential in reducing the risk of various cancers, including breast and prostate cancer.
2. Nature’s sweet treats, berries like blueberries, strawberries, and raspberries, are rich in antioxidants and vitamins. These compounds help combat oxidative stress, which is linked to the development of cancer. Enjoy a handful of berries as a snack or add them to your morning cereal for a burst of flavor and health benefits.
3. The vibrant spice turmeric contains curcumin, a powerful anti-inflammatory and antioxidant compound. Studies suggest that curcumin may have anticancer properties by inhibiting the growth of cancer cells. Incorporate turmeric into your cooking or consider a turmeric supplement to reap its potential health benefits.
4. Dark, leafy greens like spinach, kale, and Swiss chard are rich in vitamins, minerals, and antioxidants. These greens provide a nutrient-dense foundation for a healthy diet and may contribute to cancer prevention by supporting overall cellular health.
5. Omega-3 fatty acids, found abundantly in fatty fish such as salmon and mackerel, have been associated with a reduced risk of certain cancers, particularly colorectal cancer. Aim to include fatty fish in your diet at least twice a week to harness the anti-inflammatory and protective properties of omega-3s.
6. Beyond adding flavor to your dishes, garlic has been studied for its potential cancer-fighting properties. Allicin, a compound found in garlic, has demonstrated anti-cancer effects in various laboratory studies. Include fresh garlic in your meals to not only enhance taste but also promote health.
While these cancer-fighting foods can be beneficial, it’s essential to maintain a holistic approach to health, including regular exercise, stress management, and avoiding tobacco and excessive alcohol consumption.
By incorporating these nutrient-rich foods into your daily diet, you can take a proactive step towards reducing your risk of cancer. While no diet can guarantee complete protection, making healthy choices can significantly contribute to your overall well-being. Stay mindful of your lifestyle choices and prioritize your health to lead a cancer-free life.
