February is Cancer Awareness Month. According to the World Health Organisation, cancer is the second leading cause of death globally. So it’s safe to say cancer has impacted most of our lives one way or another – either personally or via a loved one. An increasing body of research is starting to show that not only does a healthy diet improve all aspects of your health, but it can actually reduce your risk of getting cancer. Consider these tips when planning your weekly meals:
- Colour is key. Fruits and vegetables are loaded with nutrients that keep your body fighting fit. The more different colours you include in your diet, the better. Aim to eat the rainbow!
- Sulforaphane, a compound found in broccoli and other cruciferous vegetables, has been shown to cause tumour death and reduce tumour size in some studies. Think broccoli salad! Yum!
- Carrots can be a healthy snack or a delicious side dish. Studies have found that eating carrots may reduce your risk of prostate, lung and stomach cancer.
- Beans are super rich in fibre and have been shown to reduce the risk of colon cancer. And they are so versatile. They can be thrown into stews and soups or munched on just as they are.
- Berries are packed with antioxidants that may decrease the growth and spread of certain cancers.
- Go nuts with nuts! Research has shown that Brazil nuts and walnuts may be linked to a lower risk of cancer.
- Citrus fruits like oranges, naartjies, lemon and grapefruit, could decrease the risk of cancers like pancreatic and stomach cancer. They’re perfect to include with breakfast or as a light snack.
- Lycopene, which is found in tomatoes, has been shown to reduce the risk of prostate cancer.
- Vitamin D and omega-3 fatty acids are believed to protect against cancer, both of which are found in fatty fish. So be sure to include salmon, sardines, herring or mackerel in your diet!
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