6 cancer-fighting foods worth adding to your diet

You are what you eat. Although that popular phrase only goes so far, what you consume can affect your health, including your risk for cancer and other chronic diseases. Obesity is linked to at least 13 types of cancer, so eating healthy is important for cancer prevention. Although no food can prevent cancer and cutting out certain foods, like red and processed meats, and alcohol, will not eliminate your risk, there are some foods you may want to include in your diet to reduce your risk. Here are six cancer-fighting foods we love—and some healthy recipes to use them in:

1. Broccoli and other cruciferous vegetables (cauliflower, bok choy, cabbage and Brussels sprouts)

Not only are they a good source of fiber, cruciferous vegetables have important nutrients, including several carotenoids (beta-carotene, lutein, zeaxanthin); vitamins C, E, and K, folate and minerals.  According to the National Cancer Institute, cruciferous vegetables have been proven to reduce the risk of breast, colorectal, lung and prostate cancers in multiple studies.

Give it a try: Corn and broccoli calzones

2. Fish

Fish, particularly oily fish, like salmon, tuna and anchovies, is one of the best sources of omega-3 fatty acids that fight inflammation and protect against breast and colorectal cancers.

Give it a try: Black bean and salmon tostadas

3. Nuts

Nuts, especially walnuts, are a great source of fiber and healthy fats. A diet high in fiber can lower your cancer risk.

Give it a try: Blue cheese-walnut green beans

4. Whole grains

Wild or brown rice, whole grain pastas or breads, oatmeal and quinoa are sources of whole grains. Look for “100% whole grain” on the packaging. Whole grains contain phytonutrients, or antioxidants, that protect your body from diseases.

Give it a try: Quinoa cakes with smoked salmon

5. Legumes

Legumes, such as lentils, peas, chickpeas, soybeans, lima beans and peanuts, contain fiber, phytochemical and minerals that may have anti-cancer effects.

Give it a try: Summer succotash salad

6. Leafy greens

Dark salad greens, kale and spinach are rich in vitamins A, C, E and K. According to the U.S. Department of Agriculture, studies have shown that eating two to three servings of green leafy vegetables per week may lower the risk of stomach, breast and skin cancer.

Give it a try: Spinach-and-brie-topped artichoke hearts

A healthy diet is just one way to reduce your risk of cancer. Be sure to stay up to date on your routine cancer screenings and vaccinations, don’t smoke, exercise and protect your skin from the sun.

همچنین بخوانید | Healthy foods to keep in your fridge