5 FOODS TO FEND OFF CANCER
Get these on your plate more often and dodge the Big C for life.
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.
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!
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.
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.
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.