Cancer is one of the major natural enemies that threaten us nowadays, and although mankind continues to make progress in the fight against cancer through unremitting efforts, it would be better if the same could be achieved through adjustments in life and healthy foods. So far, it has not been proved that any one food can prevent cancer from occurring, but the right combination of foods may bring about anti-cancer or cancer inhibiting effects. According to the American Institute for Cancer Research, keeping a meal to two-thirds plant foods and no more than one-third animal protein is a reasonable mix. With the rapid westernization of our food, isn’t it time to watch what you put on your plate? Colors Fight Cancer Fruits and vegetables are rich in cancer-fighting ingredients and reduce your risk of disease in a second way: by maintaining or reducing your weight. It’s not just the portion size that makes your body heavier, it’s the risk of multiple cancers, including colon, esophagus and kidney. Dark vegetables are especially good, such as dark green, dark red and dark orange Anti-cancer breakfast Natural folic acid is an important member of the B vitamin family, which fights colon, rectal and breast tumors. And that folate can be found in your breakfast; fortified cereals and whole grains are good sources of folate, and orange juice, melons and strawberries are also high in folate. More Folic Acid Rich Foods Other sources of folic acid are asparagus and eggs, as well as beans, sunflower seeds and green leafy vegetables such as spinach and lettuce. Supplementing with folic acid is never a pill, but eating fruits, vegetables and cereal-rich foods. Cancer-fighting tomatoes Lycopene gives tomatoes their distinctive color, is it also other components that fight cancer are not yet well known, but some studies have linked the consumption of tomatoes to a reduced risk of cancer, such as prostate cancer. And studies have also found that tomato juices and sauces have higher anti-cancer benefits than tomatoes alone. You can’t go wrong with tea Even if the chain of evidence is incomplete, tea, especially green tea, is a cancer-fighting powerhouse. In experimental studies, green tea has been shown to slow or prevent the onset and progression of colon, liver, breast and prostate cancers, and has similar effects on the lungs and skin. Tea has been found to reduce the risk of bladder, stomach and pancreatic cancers in some long-term clinical studies. Purple Grapes Grapes and grape juice contain resveratrol, especially the purple color, which has potent antioxidant and anti-inflammatory properties. Under laboratory conditions, resveratrol can stop damage to the cellular cancer process. But there is not enough evidence to show that grapes, grape juice or wine (and supplements) can prevent or treat cancer. What you drink also works Water not only quenches your thirst, it may also have bladder cancer prevention properties. Water dilutes the concentration of potential bladder cancer-causing substances in urine and urea, and drinking a high volume of liquid increases the frequency of urination, which also reduces the amount of time that undesirable substances are in contact with the bladder. The All-Purpose Bean Family Beans are good for you, very good! The anti-cancer effect is due to the presence of powerful phytochemicals that prevent cell damage that can lead to cancer. Experimental studies have shown that beans can slow down tumor growth and prevent tumor cells from releasing damaging substances into surrounding cells. Cruciferous Family Cruciferous vegetables include broccoli, cauliflower, cabbage, kale and chard. This family is great for light sautéing and making delicious salads, and more importantly can help the body fight off cancers of the colon, breast, lungs and cervix. Leafy Greens Vegetables such as green mustard, lettuce, kale, chicory, spinach and beets are rich in fiber, folate and carotenoids, nutrients that are important in preventing cancers of the mouth, throat, pancreas, lungs, skin, and stomach. Special Spicy Flavors Curcumin, the main ingredient in Indian yellow chutney, has potential anticancer effects, inhibiting the metamorphosis, proliferation, and invasion of other cells by a range of cancer cells. Basket of Plums Strawberries and prunes both have the phytochemical ellagic acid, a potent antioxidant that can instantly act as an anticancer agent through several pathways, including driving away certain carcinogens and slowing the growth of cancer cells. Healthy Blueberries The powerful antioxidants found in blueberries have wide-ranging implications for maintaining our health, including cancer, as antioxidants work to fight cancer by eliminating free radicals in the body. Blueberries can be served with oatmeal, cold cereal, yogurt, or even in salads to encourage the body to consume such healthy “prunes”. Bypass the Deli There’s nothing wrong with the occasional ham sandwich or hot dog. However, cutting down on processed meat products such as large red sausages, ham and hot dogs can reduce the risk of stomach and colon cancer. Also, cutting back on cured or smoked meats reduces your exposure to potentially cancer-causing chemicals. Control Alcohol Drinking alcohol has been linked to cancers of the mouth, throat, pharynx, esophagus, liver, and breast, and it also increases the risk of colon and rectal cancer. The American Cancer Society recommends no more than two drinks a day for men and one for women. Women with a high risk of breast cancer who drink alcohol should inform their doctor of her alcohol consumption as one of the indicators of personal risk factors. Be careful about cooking How you cook meat can make a very big difference in cancer risk. Stir-frying, grilling, and boiling over high heat can be where chemicals are formed that increase the risk of cancer. Other cooking methods such as boiling, simmering and steaming seem to produce less chemicals. And as a reminder, don’t forget to add lots of healthy, protective vegetables to your cooking. Eliminate Sugar Sugar doesn’t directly cause cancer, but sugar can divert the cancer-fighting effects of other nutritious foods. And sugar also adds calories, leading to overweight and obesity, which are cancer risks. Fruit can be a sweet alternative and is also rich in vitamins. Nutritional supplements are unreliable Vitamins have cancer-fighting properties, but refer to the natural form. Both the American Cancer Society and the American Institute for Cancer Research emphasize that consuming cancer-fighting nutrients from food (e.g., nuts, fruits, and leafy greens) is far superior to coming from supplements, and that healthy meals are best. With so many of the above cancer-fighting and cancer-suppressing food combinations, you can now consider starting your journey to protecting your health from your plate.