Cancer is one of the leading causes of death worldwide and it's essential that we take all measures possible to protect ourselves against it. Recent research has indicated that dietary changes can play a huge role in reducing our risk of cancer, as certain foods have been shown to regulate the metastatic gene responsible for how quickly cancer spreads. In this blog post, we will explore some vegan options that can help with this.
Legumes
Legumes such as beans, lentils and chickpeas are a great source of plant-based protein and they also contain phytonutrients which may help to inhibit production of carcinogenic compounds in the body. These legumes are also high in fiber which helps with digestion, reduces cholesterol levels and promotes overall health. Aim for about four servings per week for best results.
Garlic
Garlic is another food option with powerful anti-cancer agents due to its active compounds such as allicin, selenium and flavonoids which help fight free radical damage caused by carcinogens. Eating fresh garlic daily may help reduce risk factors associated with some types of cancer including prostate, breast and colon cancers. If raw garlic isn't your thing then adding it into dishes after being cooked will preserve its beneficial nutrients better than roasting or baking it first.
Turmeric
Turmeric is a popular spice that contains curcumin; an antioxidant with anti-inflammatory properties that may help to reduce metastasis in certain types of cancer cells. A 2012 study found that curcumin reduced lung cancer metastasis in mice by up to 71%. Aim for consuming one or two teaspoons of turmeric every day on its own or as part of an Indian curry dish to benefit from its anti-cancer properties.
Fermented Foods
Fermented foods like tempeh, kimchi and sauerkraut contain beneficial probiotics which help strengthen your immune system and reduce inflammation throughout your body - both of which are key in protecting against cancer development. Additionally, these foods can provide valuable vitamins and minerals such as vitamin K2 which has been linked with a reduction in prostate cancer risk. Try adding them into salads or sandwiches for an extra boost of nutrition.
Mushrooms
Mushrooms are a great option if you're looking to increase your intake of anti-cancer agents as they contain polysaccharides which have been shown to reduce tumor formation and progression in mice models. Additionally, mushrooms may help reduce oxidation caused by free radicals - another issue linked to an increased risk of developing cancer. Aim for at least three 5g servings per week either cooked or raw depending on personal preference.
