Everyone knows healthy eating is important for overall wellbeing, but did you know some foods can reduce your risk of cancer?
Here are some foods thought to protect the body from cancer and other serious diseases.
Soy foods contain natural plant substances called phytoestrogens, which are thought to have anti-cancer effects. Population groups, such as Asian men and women, who eat traditional foods rich in phytoestrogens, have a much lower risk of developing prostate and breast cancer.
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Tip: Sauté an onion with some garlic and grated fresh ginger. Add two tablespoons of mild curry paste and a packet of diced, firm tofu. Cook for five to eight minutes or until golden. Add a handful of pumpkin-seed kernels, two diced fresh tomatoes and five cups of baby spinach leaves. Serve with brown rice.
Citrus fruit may have a protective role in certain types of cancer, particularly of the mouth, stomach and larynx. It’s thought that vitamin C, folate, carotenoids, fibre and other phytochemcials work together to provide this protective effect.
Tip: Boost your citrus intake with a refreshing citrus salad. Combine segmented oranges, pink grapefruit and lime. Add sliced strawberries and fresh mint leaves. Enjoy chilled.
Wholegrain breads and cereals are packed with dietary fibre, folate, antioxidants and lignans. These nutrients are thought to be responsible for a protective effect against stomach and other digestive-tract cancers.
Tip: Start your day with wholegrains. Try a natural muesli based on rolled oats with added fruit, nuts and seeds; a couple of slices of grain bread with peanut butter; or another wholegrain cereal with fresh fruit and low-fat soy milk.
Cruciferous vegetables have a number of complex-sounding compounds like glucosinolates that have been linked to lowering cancer risk. Broccoli, cauliflower, brussels sprouts, cabbage and bok choy fall into the cruciferous vegetable group. These vegies could protect against lung, stomach, prostate and bladder cancers.
Tip: Cut a bunch of baby bok choy in half lengthways. Lightly steam and serve as a side dish with a dash of soy sauce.
Your say: What are your favourite healthy recipes?
Video: Cancer-fighting vegetables
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