POWER UP YOUR PLATE

Women's Health (UK) - - OUT OF ORDER -

EASE UP ON RED MEAT

A study in The Amer­i­can Jour­nal Of Gas­troen­terol­ogy

found that eat­ing white meat can lower your risk of bowel cancer, while other re­search points to an in­creased risk for those who eat pro­cessed meats. The WHO ad­vises eat­ing no more than 500g red meat per week (about three meals’ worth) and avoid­ing pro­cessed meats.

KEEP DRINK­ING COF­FEE

Ac­cord­ing to the Uni­ver­sity of South­ern Cal­i­for­nia, drink­ing two and a half cups of the stuff a day – be it de­caf or a caf­feinated dou­ble shot – can re­duce your bowel cancer risk by 50%.

DON’T SKIMP ON YOUR GREENS

Par­tic­u­larly broc­coli. This cru­cif­er­ous veg con­tains huge amounts of the bowel-can­cer­fight­ing com­pound sul­foraphane. Opt for young broc­coli sprouts if you can, as these have 50 times the amount of sul­foraphane in more ma­ture stems.

EM­BRACE YOUR NUT BUT­TER AD­DIC­TION

Nuts re­lease pro­tec­tive en­zymes that in­hibit the growth of cancer cells. Plus, re­search from the Amer­i­can So­ci­ety of Clin­i­cal On­col­ogy found that peo­ple who ate 55g of hazel­nuts, al­monds, wal­nuts or cashews a week had a 42% lower risk of cancer re­cur­rence than those who didn’t.

SPRIN­KLE POME­GRAN­ATE SEEDS ON YOUR SALAD

Ac­cord­ing to the Uni­ver­sity of War­wick, these fruity seeds con­tain nat­u­ral com­pounds that can ac­ti­vate au­tophagy (the fancy term for the process whereby cells break down harm­ful el­e­ments). Red grapes, pears, mush­rooms, lentils and green peas work, too.

SWITCH TO WHOLE­GRAIN BREAD AND BROWN RICE

Eat­ing a high-fi­bre diet, in­clud­ing brown rice at least once a week and three servings of whole grains daily, is thought to re­duce your risk of bowel cancer by 40% and 17% re­spec­tively.

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