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Cancer: Doctor confirms risks linked to red meat consumption
While there are many factors at play, poor lifestyle decisions are one of the culprits that can pave the way to cancer.
Fortunately, this means that a healthy diet can be a great weapon to add to your arsenal of protection.
Dr Sunni Patel, from Dish Dash Deets, shared with Express.co.uk eight “best” foods that could do this with gusto.
1. Cruciferous vegetables
From broccoli to cauliflower and Brussels sprouts to kale, these vegetables contain phytochemicals like sulforaphane, which may have cancer-fighting properties.
Plus, they are also a source of fibre which aids in digestion, ciprofloxacin hcl chemical name helps maintain a healthy weight, and can lower the risk of bowel cancer, according to the doctor.
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He said: “Include vegetables like broccoli, cauliflower, Brussels sprouts, and kale in your meals regularly. A serving is about 80 grams (a small handful).”
2. Berries
Packed with antioxidants, blueberries, strawberries, and raspberries offer more than a sweet addition to your breakfast.
The doctor explained that antioxidants help neutralise harmful molecules called free radicals that can damage DNA and increase your risk of cancer.
“Enjoy a handful of berries like blueberries or strawberries as a snack or part of a meal a few times a week,” Dr Patel said.
3. Leafy greens
Another group of green vegetables that is worth mentioning is leafy greens, which are rich in all sorts of vitamins and minerals.
According to the expert, the likes of spinach, kale, Swiss chard, and other leafy greens could support your overall health.
He recommended incorporating leafy greens such as spinach and kale into your salads, sandwiches, or smoothies. “Aim for at least a couple of portions per day,” Dr Patel added.
4. Whole grains
From brown rice to quinoa, whole grains are a good source of fibre and nutrients.
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The doctor said: “Choose whole grains like whole wheat bread, whole grain pasta, and brown rice over refined grains. A portion is typically about 65 to 75 grams of cooked grains.”
5. Legumes
Beans, lentils, and peas are packed with fibre and protein and may help reduce the risk of certain cancers, according to Dr Patel.
Therefore, he recommended including beans, lentils, and peas in your diet a few times a week. “A portion is around 80 grams of cooked legumes.”
6. Nuts and seeds
Sources of healthy fats, fibre, and antioxidants, almonds, walnuts, flaxseeds, and chia seeds are all “good options” to add to your dietary regimen, the doctor shared.
What’s more, consuming just a small handful, about 30 grams, of nuts and seeds daily should be enough to reap the benefits.
7. Fatty fish
Packed with omega-3 fatty acids, fatty fish like salmon, mackerel, and sardines could offer anti-inflammatory properties and may help lower your risk of the deadly condition.
Dr Patel said: “Enjoy oily fish like salmon, mackerel, or sardines at least twice a week. A portion is typically about 140 grams of cooked fish.”
8. Turmeric
The active compound hidden in turmeric, known as curcumin, has anti-inflammatory and antioxidant properties that may be “beneficial” in cancer prevention, according to the doctor.
Remember, you need to combine turmeric with black pepper or fat to activate its potent powers.
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