#Sweet_Sweet ... 6 foods that lower your risk of cancer

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, along with an active lifestyle can reduce the risk of breast cancer. .

Dr. Dana Al Hamwi, clinical nutritionist at India Gate (approved by Dubai Health Authority) believes that six nutrients can help you maintain good health and reduce your risk of developing cancer:

1 flaxseed

It is one of the richest sources of lignans, which is a phytoestrogen and 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 cancer.

The risk of infection decreases due to the way phytoestrogen affects our cells, as it helps 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 error. Which can become cancerous.

The phytoestrogen, specifically in lignans, boosts this process.

You will not benefit from these benefits unless you eat flaxseed as part of your diet, and not as a nutritional supplement, as you can eat up to three tablespoons a day and incorporate them 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.

2 chia seeds

Chia seeds are another source of lignans, which means they can inhibit the growth of cancer cells in the same way that 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 lignan, but 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.

3 germinated brown rice

Sprouted brown rice is similar to regular brown rice, but it has a sweeter flavor. It is not chewy as regular brown rice, but it contains more nutrients, as it contains four times the amount of fiber and vitamin E and three times the amount of magnesium and vitamins B1 and B6. It also contains a higher percentage of phytic acid than that found in other types of rice, and it is an acid that inhibits the growth of cancer cells, as studies have shown that it is the only food from the whole grains category that contributed to lowering the risk of cancer.

Sprouted brown rice is versatile and can be added to either a side or a main dish, and it can even be added to soups and salads as well.

4 quinoa

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, as it contains polyphenols and saponins, such as linoleic acid, which prevent cancer growth, and it also has antimicrobial and anti-fungal properties.

Flavanols, especially epigallocatechin gallate, and catechins, are also present in quinoa pills, which have antioxidant and anti-mutagenic properties.

5 dark leafy vegetables

These vegetables of kale, salad leaves, spinach, bok choy and broccoli are full of fiber, which means that they will keep you full for longer, and they also contain a lot 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 it a habit to eat dark leafy vegetables, whether as a salad or as a side dish, but you should know that the more leafy vegetables you cook, the more nutrients they lose.

6 spices

The spice is well-known for its anti-inflammatory, oxidative and immune-boosting properties, and the following list includes the most common spices that contain anti-cancer properties: turmeric and curcumin compound, garlic and its natural compounds of organic sulfur, black pepper and piperine alkaloid, chili and capsaicin, ginger and bioactive phenols, black cumin and thymoquinone, Saffron, crocin and crocetin.

Foods to avoid

Red and processed meat is at the top of this list, because meat-derived mutations increase the risk of many types of cancer.

Other foods to avoid include: sugars, processed foods, fats, and alcohol.

Ultimately, prevention is key to reducing the risk of breast cancer, and this involves adopting the habit of eating healthy foods regularly.

Regular checkups, awareness of your family history, and awareness of what is normal for your body, along with a healthy diet and lifestyle, contribute to reducing your risks and improving your outcome if you do indeed develop cancer.

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