February 4 is celebrated worldwide as World Cancer Day to raise awareness of cancer and encourage its prevention, detection and treatment. Middle Eastern countries, including the United Arab Emirates, are showing a worrying rise in the number of cancer patients, and long-term projections, according to the World Health Organization, indicate that cancer cases are expected to double by 2030.
While there are many causes of cancer, one of the main causes is related to lifestyle including diet, as choosing some diets and foods focused on nutrients in addition to an active lifestyle can reduce the risk of breast cancer.
Flaxseed is one of the richest sources of lignan which is a phytoestrogen, a phytonutrient similar to the hormone estrogen. This similarity could cause less active forms of estrogen to be produced in postmenopausal women, which helps reduce the risk of developing cancer.
The risk of infection is reduced by the way phytoestrogen affects our cells, as it helps to activate a process known as apoptosis, which is the programmed death of a living cell, since when a cell detects some defects that may turn cancerous, it will induce apoptosis to avoid copying the wrong thing that could. Becomes cancerous. The phytoestrogen, specifically in lignans, boosts this process.
You will only benefit from the benefits of flaxseed if you eat it as part of your diet, and not as a supplement, as you can eat up to 3 tablespoons a day and incorporate it into your favorite meals.
You can add flax seeds to yogurt, kefir or juices, and it can also be used in salads or added to baked goods, as it adds a nutty and rich flavor to foods.
Chia seeds are another source of lignans, which means they can inhibit the growth of cancer cells in the same way as flaxseeds do. Chia seeds also contain alpha-linolenic acid (ALA), which is a type of omega- 3 fatty acid that you can find in plant foods and has been shown to inhibit the growth of breast cancer and also inhibit the growth of uterine cancer.
You can use chia seeds as an alternative source of lignans, however, it is preferable to use both chia and flax seeds for the full benefit, as each one of them contains a mixture of its own beneficial nutrients. Chia seeds are also a great addition to smoothies, desserts, cereals, breads and breakfast snacks.
Sprouted brown rice
The brown sprouted rice is similar to regular brown rice but has a sweeter flavor; It is not as chewy as regular brown rice, but it does contain more nutrients. It contains four times the amount of fiber, vitamin E and three times the amount of magnesium and vitamins B1, and B6, it also contains a percentage of the phytic acid is higher than those found in other types of rice, the acid inhibits the growth of cancer cells, where studies have shown that the only food From the whole grains category, which contributed to lowering the risk of cancer.
Sprouted brown rice is versatile and can be added as a side or main dish, and can even be added to soups and salads as well.
As the only vegetarian option, of all the vegan options, this ancient grain is a great source of protein (meaning it contains all eight of the essential amino acids). Quinoa has anti-inflammatory and anti-cancer properties thanks to the nutrients it contains. It contains polyphenols and saponins such as linoleic acid that prevent cancer growth, and it also has antimicrobial and antifungal properties. Flavanols, especially epigallocatechin gallate, and catechins are also present in quinoa, which have antioxidant and anti-mutagenic properties.
Dark green leafy vegetables
Kale, salad leaves, spinach, bok choy and broccoli are packed with fiber, which means they will keep you full for longer, and they also contain lots of magnesium, iron, calcium and potassium. Their anti-cancer properties come from carotenoids, which are powerful antioxidants that inhibit the growth of cancer cells.
Make eating dark leafy vegetables a habit, whether as a salad or as a side dish, but you should know that the more you cook leafy vegetables, the more nutrients they lose.
Many spices are known for their anti-inflammatory, antioxidant and immune-boosting properties, and the following list includes the most common spices with anti-cancer properties:
- Turmeric and curcumin compound
- Garlic and its natural compounds are organic sulfur
- Black pepper and piperine alkaloid
- Hot pepper and capsaicin
- Bioactive ginger and phenols
- Black cumin and thymoquinone
- Saffron, crocin, and crocetin
The aforementioned compounds help activate the apoptosis process we mentioned earlier, while others contribute to cancer treatment by making cancer cells more responsive to chemotherapy and radiation. So, add these spices to your dishes, as they will not only enhance the taste of food, but also help you maintain good health!
The most important foods to avoid
Red meat and processed meat are at the top of the list, because meat-derived mutations increase the risk of many types of cancer. Other foods to avoid include: sugars, processed foods, fats, and alcohol.
Healthy habits are the most important
Ultimately, prevention is key to reducing the risk of breast cancer, and that involves adopting the habit of eating healthy foods regularly. Regular checkups, awareness of your family history, and an awareness of what is normal for your body, along with a healthy diet and lifestyle, will reduce your risks and improve your outcome if you do indeed develop cancer.