5 FOODS TO FEND OFF CAN­CER

Get these on your plate more of­ten and dodge the Big C for life.

Men's Health (Australia) - - Contents -

GREEN TEA

Caf­feine and an­tiox­i­dants help dam­aged cells die, low­er­ing the chance they’ll turn can­cer­ous, says Dr Chung Yang, a can­cer re­searcher.

TIP Bot­tled green tea may have added sugar, while fresh tea has none (un­less you add it). Pick up a box of plain caf­feinated green tea bags and brew your own.

TROUT

Omega-3 fatty acids in this cold­wa­ter fish may pre­vent can­cer-promoting in­flam­ma­tion, says on­col­o­gist Neil Iyen­gar.

TIP Wrap a trout fil­let in foil with a lit­tle oil, salt, pep­per and orange slices. Bake at 230°C un­til flaky, 15-20 min­utes. Serve it with bul­gur wheat. Read on!

BUL­GUR WHEAT

As your whole grain in­take goes up, your over­all can­cer risk may drop, a review in BMJ sug­gests. It could be the fi­bre. Bul­gur has over 50 per cent more of it than quinoa does. TIP Swap your morn­ing oats for bul­gur; toss it into sal­ads at lunch; or pre­pare it with gar­lic, spring onions and ginger and top with trout or salmon for an easy din­ner.

NAVY BEANS

Ev­ery 10 grams of fi­bre (½ cup of navy beans) you eat daily may cut your col­orec­tal can­cer risk by 11 per cent, ac­cord­ing to the Amer­i­can In­sti­tute for Can­cer Re­search. TIP These beans are ten­der and mild, per­fect for stews and soups. Drain a can, rinse the beans and add them as you would meat to your favourite chilli con carne recipe.

PUMP­KIN SEEDS

Don’t toss ’em in the trash! Pump­kin seeds have more of a type of po­ten­tially prostate­can­cer-fight­ing vi­ta­min E, called gam­ma­to­co­pherol, than other nuts and seeds.

TIP Toss a hand­ful of shelled, un­salted pump­kin seeds into your trail mix, salad or bul­gur dish to add tex­ture, or roast them for a crunchy, sat­is­fy­ing af­ter­noon snack.

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