sound exotic herbs and fruits reports looking curious to distant lands still make headlines for their anticancer properties.
We saw the pictures of bright yellow fruit Indonesia dotted with spikes or white fleshy fruits from Thailand covered with long tendrils hairy.
But did you know that you may already have some cancer prevention foods and supplements as close as your refrigerator or pantry?
researchers from the American Institute for Cancer Research (AICR) suggest that diets containing lots of plant-based foods such as apples, cherries, squash and whole grains help reduce risks of cancer and fight against cancer.
These types of foods are praised for their health benefits due to chemical compounds and vitamins, also known as antioxidants and phytochemicals, which protect the human body.
many patients diagnosed with mesothelioma often look for ways to improve their diet, especially when the side effects of chemotherapy are changing their eating habits. If you are looking to incorporate these foods into your diet, be sure to check with your doctor.
What are the herbal foods?
The role of herbal food is increasingly crucial in the prevention of cancer as researchers continue to study their benefits.
Therefore, what is considered as a herbal food? . Any source of food that comes directly from the land is considered an herbal food
herbal foods include:
- Fruits
- Vegetables [1945006grains] whole (wheat, barley, rye, quinoa)
- Herbs
- Spices
- legumes (beans, lentils, peas, peanuts)
the herbal foods that generate the most interest are apples, cherries, walnuts, lentils, berries, green tea, tomatoes, soybeans and grapefruit.
list continues to grow as researchers, nutritionists and dieticians discover more plant-based foods with anti-cancer properties.
making Plant-Based Foods special?
The unique anti-inflammatory and protective mechanisms of these fruits come from their phytochemicals and antioxidants.
phytochemicals help protect the body against damage triggered by carcinogens, also known as carcinogens. They also protect against heart disease, aging, inflammation, arthritis and macular degeneration, vision loss in the center of the visual field.
In short, they fight against the disease inside.
It has over 10,000 phytochemicals known there, and this number continues to increase
Some well-known phytochemicals include:
- lycopene in tomatoes
- isoflavones in soy
- beta carotene in carrots
- Polyphenols in tea and grapes
antioxidants are a type of phytochemical, but they also include vitamins and other nutrients that help protect. body against the effects of harmful molecules that can damage healthy cells, also known as free radicals
herbs with the highest antioxidant levels include:
- oregano
- Sage
- Clove
- Allspice
- Cinnamon
lutein, found in peppers and red corn, and vitamins A (beta carotene), C and E are well known antioxidants.
phytochemicals and antioxidants also give most plant foods their unique colors. For example, lycopene is responsible for the red color in tomatoes and red carrots. In addition to antioxidants and phytochemicals, fruits, vegetables and whole grains are rich in fiber ?? another fight against cancer that made many of us are lacking in our diet.
How can you add herbal foods to your diet?
AICR recommends filling at least two-thirds of your plate with fruits, vegetables, whole grains and beans.
Although there are individual foods, herbs and supplements with anti-cancer effects, experts agree that it is the overall diet and the combination of herbal food offering the best protection against cancer.
Another recommendation is to aim for 5-12 servings of fruits and vegetables. One serving contains a half cup of 100 percent fruit or vegetable juice, half a cup of cooked vegetables, a piece of medium size fruit and a quarter cup of dried fruit or half a cup of cooked beans.
10 easy steps to get the most from your diet:
- Include at least 2 servings of fruit, vegetables or both for each meal and with every snack. If you eat at least three meals and two snacks a day, you have reached your goal.
- Juicing or the purchase of 100 percent fruit or vegetables is a great way to increase your levels of phytochemicals. Just be careful to limit your intake to no more than 2 servings per day. Too can provide excess sugar and juice often lack the all-important fiber.
- Drinking tea freshly brewed instead of iced tea or bottled. Let your tea bag or loose tea infused in boiling water for 3-5 minutes to maximize its antioxidant potential.
- Buy or borrow vegetarian cookbooks. This will give you many ideas on how to integrate plant foods in your diet in fun and different ways. After a while, salads and vegetables steamed can become boring.
- Limit your portion size of meat, poultry or seafood to 3 ounces at each meal. By reducing your share of animal foods, you will inevitably increase your portion with essential plant foods.
- Experience with a variety of spices and herbs for a real boost in phytochemicals. Add a pinch of cinnamon to your oatmeal in the morning or ½ teaspoon of turmeric to your chili. Use cilantro in your Mexican dishes or shredded fresh basil in pasta.
- Go with convenience. Buy cherry tomatoes, chopped baby carrots or pre-cut celery sticks to encourage you to snack healthily and easily during the day.
- Substitute ranch dressing for hummus for a more nutritious dip, or make your own dips using yogurt, garlic and herbs and spices for a low fat, less processed versions.
- dark leafy green vegetables like spinach and romaine lettuce are far more vitamins and antioxidants than iceberg lettuce. Make an easy switch for a big boost.
- Swear to eat fruit ?? the whole fruit. Don ?? t lose a portion of a fruit or vegetable. For example, many of us throw the white part of citrus fruits, known as albedo. It is extremely rich in nutrients and should not be missed. We also chips away from the broccoli stems and leaves, flowers or eating the heads only. These parts of the plant contain fiber and phytochemicals. Save your money and your nutrients from eating any kind piece gave us.
