Showing posts with label healthy eating. Show all posts
Showing posts with label healthy eating. Show all posts

Monday, April 29, 2019

Mangoes and Green Bananas to Prevent Colon Cancer

Two flavored fruits, researchers in Mexico have highlighted the properties of green mangoes and bananas in the prevention of colon cancer.

Mangoes and Green Bananas to Prevent Colon Cancer


Mangoes and green bananas have properties to help prevent colon cancer, according to researchers at Mexico's National Polytechnic Institute (IPN).

These are undoubtedly two fruits with many flavors and great properties, according to the study conducted at the Center for Development of Biotic Products, was found that green mangoes and bananas are a source of starch resistant and function as dietary fiber.

Luis Arturo Bello Perez, who led the research, explained that starch is the main polysaccharide, which when completely disorganized by cooking is hydrolyzed by digestive enzymes to become glucose, which increases the content of this carbohydrate in the blood.

The scientist explained that there is a great variety of cereals, particularly corn, wheat, rice, and some roots and tubers, such as potato, yucca, sweet potato and taro, from which starches used in the food industry are extracted.

However, the study found that mangoes and bananas that are not fully ripe contain a greater amount of resistant starch.

Green Bananas to Prevent Colon Cancer


He asserted that in this phase, starch has physiological benefits as a regulator of blood cholesterol and as a contribution of calories necessary for diabetics without exceeding blood sugar.

However, the main quality is that it becomes a protector of the cells that cover the colon and when it reaches the large intestine is fermented by the microbiota, which produces butyrate, a short-chain fatty acid.

The butyrate has anti-inflammatory properties, while providing enough energy for the cells that line the colon, so the greater the presence of this fatty acid there is a better protective effect, particularly in the processes of inflammation of this organ, the researcher abounded.

According to health authorities, in Mexico are diagnosed about 15,000 cases of this type of cancer a year, as well as more than 6,500 patients who lose their lives.

The researcher said it is important to evaluate the methods of processing, storage and production of these fruits to have a higher quality sensory, nutritional and functional.

SEE ALSO: 13 Foods That Can Prevent Cancer - Based On Studies

Derived from the result of his research, Bello Perez has proposed to grant the quality of nutraceuticals (products from foods with nutritional and functional characteristics positive for the body) to resistant starch.

This is because its consumption produces beneficial effects on health, in addition to being of great help in the prevention of obesity and overweight, which are the origin of major global health problems such as cardiovascular disease or diabetes.

Friday, March 1, 2019

The 10 Foods That Lower Blood Sugar Level

The foods we recommend below have a low Glycemic Index and are high in fibre, helping to control blood glucose levels. Including them in your diet is key to controlling diabetes, and if you are not diabetic they help prevent you from developing it.

Foods That Lower Blood Sugar Level


1. Sweet potato


Potatoes have a high glycaemic index, which raises blood sugar rapidly, but sweet potatoes have low glycaemic index and are equally nutritious.

In addition, sweet potato meat contains even more fiber than skin, so it's especially good if you have diabetes.

2. Rye bread


Bread is often a "forbidden" food for diabetics because it is rich in simple carbohydrates that immediately raise blood sugar. However...

Rye bread, spelt bread and 100% whole wheat bread have a Glycemic Index below 55, which gradually releases glucose into the blood and does not cause sharp peaks.

3. Apple


With the exception of pineapple and melon, most fruits have a low glycemic index, especially apples and blueberries.

This is due to its high water and fiber content that compensates for its natural sugar (fructose).

Keep in mind that, as fruits ripen, the Glycemic Index (GI) increases. Fruit juices also have a high GI because some of the fiber is removed. So when you make them at home, at least don't strain them and the loss will be less.

4. Oats


Oatmeal has a double advantage:

It has a GI below 55 and contains a type of fiber (beta-glucans), which helps maintain glycemic control by improving insulin sensitivity.

The best thing to do in case of diabetes is to save it. Your flour is also healthy, but should be consumed in small amounts because it is rich in carbohydrates (1 cup contains 28 g of carbohydrates).

5. Nuts


They are very rich in dietary fiber and their GI is reduced.

They are also a source of phytochemicals such as flavonoids, minerals such as potassium and magnesium, and antioxidant vitamins that help improve insulin resistance.

Ideally, nuts should be processed as little as possible. Those with flavorings or coatings have higher GI values.

6. Garlic


The medicinal virtues of garlic have been well known for centuries. In addition, it has been scientifically proven to contain compounds that help improve insulin resistance.

Research by the American Chemistry Society has shown that its antioxidants protect the heart from diabetes-induced heart disease.

You can take it raw, add it to salads, or use it as a dressing to flavor your dishes.


legumes


7. Legumes


Chickpeas, lentils, beans or peas have a reduced glycemic index and, above all, a lot of fibre.

Research has shown that the addition of legumes to the diet improves glycaemic control and reduces the risk of coronary heart disease in people with type 2 diabetes.

Ideally, 3 servings a week.

8. Cod


Fish, like meat, does not contain carbohydrates, so its GI is 0.

However, a 5-year study of Norwegian women found that eating cold water fish, especially cod, helps control and prevent diabetes, which is not the case with meat.

Whenever possible, it is best to choose fish as a source of protein in the diet.

9. Avocado


Consuming 100 g of avocado daily (a quarter of a large piece) helps reduce cholesterol and glucose levels.

The reason is that it contains 9 g of fiber per 100 g of food, which prevents blood glucose levels from rising rapidly.

Good avocado fats also help improve cardiovascular health.

10. Yogurt


Drinking yogurt daily helps reduce the risk of type 2 diabetes.

This was demonstrated in a large meta-analysis conducted in 2014, according to which yogurt is the only dairy that decreases the risk of this disorder.

Of course, yogurt must be natural. Sweetened or flavored yogurt contains sugar and sweeteners that should obviously be avoided if you have diabetes.

SEE ALSO: Foods That Can Prevent Cancer - Based on Studies

DO YOU KNOW WHAT THE GLYCEMIC INDEX IS?


This term is used to measure how quickly carbohydrates from a food pass into the blood as glucose after being digested. Logically, the faster this process takes place, the more sugar peaks are produced and the worse it is for your health.

The glycaemic index of a food can be low, medium or high and is measured with a numerical scale from 0 to 110. The higher this value is, the more glycaemic rises it causes by eating them:


  • The GI is high if it is greater than 70.
  • The GI is medium if the value is between 56 and 69.
  • The GI is low when it ranges from 0 to 55.


Remember that this term only refers to foods that contain carbohydrates.

The 10 Foods That Lower Blood Sugar Level

Wednesday, December 12, 2018

Homemade Colon Cleanse - 3 Juices To Detoxify the Colon

People make diets to lose weight, look for remedies to eliminate grains, but few are concerned about detoxifying the colon, and in reality something very simple.

Homemade Colon Cleanse - 3 Juices To Detoxify the Colon


We share some juices that will help you have a healthy body, in addition to you also help you to have the ideal weight.

The doctor Alejandro Junger, founder of the Clean Method, states that when the body undergoes detoxification for 21 days with certain foods, the body regenerates 90 percent.

The most intoxicated organ is the colon, which is even damaged when you get too much bile.

That's why we share 3 juices that your colon will be thankful to consume for 21 days.

Are you ready?

Delicious pineapple juice


The juice of pineapple, celery, apple and aloe vera is ideal to start desinflamar and cleanse the colon, stimulates your peristaltic movements, improves your digestion and regularly eliminates toxins.

Ingredients

  • 1 cucumber
  • 1 glass natural pineapple, chopped
  • 1 red apple
  • 2 pieces celery
  • 1 lemon (juice)
  • 1 tablespoon aloe vera pulp

Blend all these vegetables and consume for 21 days.

Flaxseed juice with chlorophyll


If anything is extraordinary flaxseed is to detoxify, and its nutrients help to reduce inflammation of the colon due to its fiber that has

Ingredients


  • ½ glass of natural water
  • ½ glass of coconut water
  • 2 lemons (juice)
  • one tablespoon flaxseed
  • 1 tablespoon chlorophyll
  • 1 teaspoon agave honey (100% pure, no sugar added)


Mix everything in the blender and consume it for 21 days.

Cucumber juice with papaya


This is special to reduce inflammation of the colon, detoxify and above all will fill you with energy in your day.

Ingredients


  • 1 cup papaya
  • 1 tablespoon aloe vera
  • 2 lemons (juice)
  • ½ cup natural water
  • ½ coconut water
  • 1 teaspoon natural agave honey with no added sugar.


Mix everything in the blender and consume for 21 days.

Sunday, September 30, 2018

Is it Bad To Eat Lots of Eggs? How Many Eggs Is It Safe To Eat Per Day?

The egg is a particularly attractive food to delve into. It is full of nutrients and yet has been demonized for decades because of its high cholesterol and fat content and its unfavorable results in relation to cardiovascular disease in various studies. Although in recent years the stringent restrictions of yesteryear (which were almost banned) have been relaxed to some extent, there is much confusion about the appropriateness of their consumption.

Is it Bad To Eat Lots of Eggs? How Many Eggs Is It Safe To Eat Per Day?


The egg is a cheap food, easy to obtain, which provides a large quantity and variety of proteins and fats (saturated, monounsaturated and poinnsaturated), cholesterol and many vitamins. With regard to cardiovascular risk, many analyses have been carried out depending on how it affects cholesterol levels, but this type of assessment is not very useful. Firstly, because it has been repeatedly demonstrated that the intake of eggs does not usually affect colestrol in blood in most people (not to mention the discrepancies that there are in some circles regarding the levels of cholesterol most recommended by studies such as this). Secondly, because it is more practical to skip the intermediate step of cholesterol and analyze directly what the studies say about its relationship with cardiovascular disease.

It is relatively simple to analyze the short-term effect of eating eggs frequently. Intervention studies show that they are mostly positive. If we refer to the long term, decades ago several researches were carried out that related their intake with an increase in cardiovascular risk. An article like this has even been published recently: Dietary cholesterol and egg yolks: Not for patients at risk of vascular disease in 2010 (it is an opinion-review, not epidemiological) alerting of the risks of eating eggs, with the consequent subsequent discrepant responses (so that they later say that there is scientific consensus).

The problem with old epidemiological studies is that they did not isolate the effect and possible influence of other foods. That is, the increased risk could be caused by the egg, bacon, coffee or butter toast that usually accompanies eggs. Or by any other factor. This is highlighted by the probably best reviews that have been made on the subject and which I strongly recommend reading: A Review of Scientific Research and Recommendations Regarding Eggs (2004) and Egg Consumption and Coronary Heart Disease: An Epidemiologic Overview (2000).

As the methodology of the studies was refined, especially by separating in more detail the influence of different foods, the risk disappeared. It occurred most dramatically in the famous massive 1999 study "A Prospective Study of Egg Consumption and Risk of Cardiovascular Disease in Men and Women," which followed nearly 120,000 people for 14 years. No increased cardiovascular risk was found among people who ate more than one egg a day (although it was found among people with diabetes).

How Many Eggs Is It Safe To Eat Per Day


Since then and over the last ten years most studies have reached similar conclusions.
On the other hand, in an analysis of what these risks socially mean, the 2009 review "A comparison of egg consumption with other modifiable coronary heart disease lifestyle risk factors: a relative risk apportionment study" calculated that limiting the number of eggs would, at best and for most people, reduce the risk by less than 1%. A really negligible impact.

A number of positive results that have been obtained among people with diabetes remain to be clarified. Let us hope that future research will shed light on this.

Is it Bad To Eat Lots of Eggs? How Many Eggs Is It Safe To Eat Per Day?


In conclusion, my view is that there is no compelling evidence that eating eggs is a health risk, and they are an exceptional and affordable nutritional option. As I have said on other occasions, I think it is much more important to eliminate factors with a demonstrated increased risk: stress, sedentary lifestyle, smoking, obesity, refined carbohydrates, alcohol and so on. If you are very prudent, you can limit yourself to one egg a day, as all the most recent and rigorous studies do not find any risk up to this amount. It will be enough for you to watch your usual blood indicators and results to monitor how your body responds and if, as expected, you do not see anything out of the ordinary, you will even be able to increase this amount considerably without any problems.

You also don't need to emulate Margaret Tatcher, with her 28 eggs a week.

Sunday, July 8, 2018

Foods That Boost The Immune System and Help Your Defenses

Although it seems that a hot chicken soup helps during a flu, there are foods that contain essential nutrients for our defenses. Ingesting them in correct amounts can save us from more than one aversion.

Foods That Boost The Immune System and Help Your Defenses - Brazil nut


It is well known that what we eat has important and profound effects on our health, from the density of our bones to the performance of our brain. One of the fundamental principles is to provide our immune system with the ability to defend itself against bacterial, fungal and viral attacks. You can follow a "healthy" diet, have a good figure, strong teeth and, at the same time, defenses that defend nothing. Indian physician and researcher Ranjit Chandra of Memorial University of Newfoundland, Canada, published a study describing the relationship between food and our defenses: "Nutrition is a fundamental factor in the immune response, and malnutrition is one of the most common causes of immunodeficiency in the world. "The three nutrients that play a major role in maintaining a good immune system are selenium, zinc and vitamin B6 (although they are not the only ones, for example iron is also involved, but to a lesser extent).

Selenium in nuts, mushrooms and cod

Why are Spanish farmers a bull? Higher genes? Maybe. Another option may refer to this habit of eating garlic as someone who eats pipes, raw and everything. This food is a good source of selenium, a chemical element of the nonmetals group. In a study published in "The Journal of Nutrition" by researcher John R. Arthur and his team, the Rowett Reseach Institute, explains that "selenium has great potential to influence our immune system. But in the scientific world, getting answers inevitably leads to new questions. John Arthur explains that "only when all the functions of selenoproteins are described will we be able to fully understand their role in maintaining optimal immune function. There are many foods (that we love) that are good sources of selenium. Here are some examples from data from the United States Department of Agriculture (USDA):

  • Garlic It contains 14.2 micrograms per 100 g. One third of the recommended daily amount.
  • Brazil nuts. These are selenium queens by far. 100 grams contain 1,917 micrograms (or almost the same, 2 milligrams), which is equivalent to 3,485.4% of the recommended daily amount.
  • Atlantic cod, dry and salty. It contains 147 micrograms of this nutrient, which far covers our daily needs.
  • Shiitake mushrooms. These Asian mushrooms, typical of Japanese cuisine, contain 46 micrograms (per 100 g), which practically covers the daily needs of our body.

Foods That Boost The Immune System and Help Your Defenses - Garlic


All are important, but B6 is fundamental

All nuts are appreciated for their nutritional values, more now that fats have lost that reputation for "bad" they had. Pistachios are distinguished among all nuts, not only for their taste (and price), but also for their high vitamin B6 content. One of its functions is to play an important role in the creation of antibodies. For this reason, as explained in his book "Let's buy lies" José Manuel López Nicolás, the European Food Safety Authority (EFSA) believes that you can advertise a product containing at least 15% vitamin B6 per day. with slogans like "help your defenses" or "help the immune system". Peppers are one of the kings of this vitamin, specifically a characteristic of Mexico, Chile pasilla (named for its dry, raisin-like appearance), but it is not the only one. 100 grams of these foods will provide us with all the vitamin B6 we need:

  • Salvia This spice is rich in this nutrient, since it contains 2.69 mg.
  • Spearmint Typical of some gastronomies... and mojito. It contains 2.58 mg, more than enough for our daily lives.
  • Piquillo pepper It contains 2.54 mg.
  • Pistachios Those already mentioned contain 1.70 mg, which exceeds 1.4 mg of the recommended daily amount.

Foods That Boost The Immune System and Help Your Defenses - Pistachios


A scarce and fundamental metal for us

Although with cheaper types starting to arrive from distant shores, oysters have traditionally been exclusive to the larger portfolios. Turns out their flavor and texture aren't the only thing special. It is one of the largest known food sources of zinc. Researcher Pamela J. Faker and her team at Michigan State University in the United States published a study in 2000 looking at the relationship between zinc deficiencies and immune system activity and how it affected the human body to restore normal levels of this micronutrient. "The results of more than three decades of work indicate that zinc deficiency causes a rapid decrease in the response of antibodies and immune system cells," says his research.

This makes it clear that a deficiency of this metal can cause us more than one headache. So much so that, in this study, the researcher says that "a lack of zinc in the diet can lead to an increase in the prevalence of opportunistic infections and mortality rates". To avoid these harmful consequences, we can resort to the following foods (per 100 g):

  • Raw oysters: contain 39.30 mg of zinc, almost 4 times more than the recommended daily amount.
  • Veal: it is very rich in this nutrient, containing the ribs, for example, 11.49 milligrams.
  • Pumpkin seeds. They contain 10.30 mg or, in other words, the total daily requirement.
  • Sesame flour. They cover our needs with 10.70 mg.

RELATED: 13 Foods That Can Prevent Cancer - Based on Studies


A balanced diet must include everything, not only the 'healthy' foods that cause visible effects in the mirror, but also those that really help us in times of need.

Thursday, April 12, 2018

How to Make French Toast Without Eggs But With Banana and Coconut

Who invented it?

Perhaps the Swiss, who call it "Fotzelschnitte"?
Or the Americans, for whom a brunch without "French toast" would be inconceivable?
It could have been the Germans. "Poor knights," they say.
Corn not, the French will object, le "Pain Perdu" we have invented!
The Brazilians were probably not, although the name "Rabanada" promises delicious.
Or was it the Laotians with their "Bombay Toast"?

It is first mentioned in texts from the Middle Ages. Formerly a popular fasting dish, later cried out as poor people's food. Today French toast is usually served for breakfast or as a sweet z'night. What has never changed, however, are the basic ingredients. Eggs, milk and stale bread. For vegan varieties, vegetable milk is often mixed with flour, starch or tofu as an egg substitute. Not bad, but this version with banana and coconut flakes beats everything.

How to Make French Toast Without Eggs But With Banana and Coconut



For 2 persons:

  • 1/2 baguette from the day before
  • 1 large banana, almost overripe
  • 200 ml milk or coconut milk
  • 2 pinches of salt
  • 1 tbsp cornflour
  • about 4 tbsp coconut flakes
  • Alsan and rapeseed oil for frying


Cut the baguette into thumb-thick slices. Peel the banana, cut into small pieces and puree together with milk and salt. Whisk the starch with part of the banana milk without lumps, then mix everything together. Place baguette slices side by side in a casserole dish and pour the banana milk over them.

Soak for ten minutes, then turn the slices and let them steep for another 5-10 minutes. Heat Alsan and rapeseed oil in equal parts in a large pan. Sprinkle the coconut flakes on both sides of the baguette slices. Fry on each side over medium heat until golden brown. Serve with speculoosugar, cinnamon-sugar, maple syrup or muscat syrup. Source: Vegan Brunch.

Caramel version: If the slices are still light golden, sprinkle with sugar in the pan. Turn around and fry briefly until it smells wonderful. Sprinkle the second side with sugar and caramelize as well.

Here is how to make french toast without eggs with banana and coconut


RELATED: Red Pepper and Spring Onion Hummus Recipe

Sunday, April 8, 2018

Chicken Avocado Burritos

Today I have some delicious chicken avocado burritos filled with juicy chicken, creamy avocado, melted cheese and a spicy salsa verde and sour cream! They are so easy to make, wrap everything up, grill and enjoy! Take care to cover the cheese on the top and bottom of the burrito so that it can melt sticky when grilling.

Chicken Avocado Burritos

Chicken avocado burritos


Preparation time: 15 minutes
Cooking time: 5 minutes
Total playing time: 20 minutes
Servings: 4

Chicken, Avocado Warps


Ingredients
  • 4 burrito wraps (cornflakes for gluten-free), heated
  • 500 g cooked chicken, sliced or shredded
  • 1 large ripe avocado, diced
  • 200 g shredded cheese
  • 100 g cup Salsa Verde
  • 150 g sour cream or Greek yogurt
  • 100 g rocket

Chicken, Avocado Warps


The wraps must be briefly heated in the microwave or oven and can then be filled immediately.

Put all ingredients in the middle of the burrito wraps. Fold in two opposite sides of the wraps, then roll up from another side so that the wraps are closed from all sides.

Grill the burritos on the grill or in the grill pan for 5 minutes. Enjoy!

Chicken Avocado Burritos - They are so easy to make, wrap everything up, grill and enjoy!

RELATED: Red Pepper and Spring Onion Hummus Recipe

Friday, April 6, 2018

13 Foods That Can Prevent Cancer - Based on Studies

What you eat can drastically affect many aspects of your health, including the risk of developing chronic diseases, such as heart disease, diabetes and cancer.

13 Foods That Can Prevent Cancer - Based on Studies


Many studies have shown that the development of cancer, in particular, is closely related to the foods you eat.

It is no secret to anyone that many foods contain beneficial compounds that may help slow the development of cancer.

There are also several studies that show that a higher intake of certain foods may be associated with a lower risk of the condition.

This article will explore and analyze 13 foods that may reduce the development of cancer based on studies.

1. Carrots

Carrots


Can the carrot prevent the development of cancer?


Several studies have found that including carrots in the daily diet is associated with a lower risk of certain cancers.

For example, research analyzed the results of five studies and concluded that eating carrots can reduce the risk of stomach cancer by up to 26%.

Another study found that a higher intake of carrots was associated with an 18% lower chance of developing prostate cancer.

One study looked at the diets of 1,266 participants with and without lung cancer. It found that current smokers who didn't eat carrots today were three times more likely to develop lung cancer, compared to participants who ate carrots more than once a week.

Try adding carrots to your diet as a healthy snack or a delicious side dish a few times a week to potentially reduce your risk of cancer.

Still, remember that these studies show a link between carrot consumption and cancer, but do not take into account other factors that may play a role.

2. Broccoli

Broccoli


Can broccoli prevent the development of cancer?


Broccoli contains sulforaphane, a plant compound found in cruciferous vegetables that can have potent anti-cancer properties.

Including broccoli as an accompaniment in some meals on a weekly basis can give you some cancer-fighting benefits.

A study of test tubes showed that sulforaphane reduced the size and number of breast cancer cells by up to 75%.

Similarly, an animal study found that treating mice with sulforaphane helped eliminate prostate cancer cells and reduced tumor volume by more than 50%.

Some studies have also found that increased consumption of cruciferous vegetables, such as broccoli, may be associated with a lower risk of colorectal cancer.

However, it should be noted that available research has not directly analyzed the effects of broccoli on the development of cancer in humans.

Rather, it has been limited to laboratory, animal, and observational studies, which investigated the effects of cruciferous vegetables or the effects of a specific compound on broccoli, so more studies are needed.

3. Beans

Can beans prevent the development of cancer?


Beans are rich in fiber, which, according to some studies, can help protect against colorectal cancer.

In fact, several studies have found that higher bean intake may reduce the risk of the condition.

One study followed 1,905 people with a history of colorectal tumors and found that those who consumed more cooked dry beans tended to have a lower risk of tumor recurrence.

An animal study also found that feeding mice black beans or white beans, after inducing colon cancer, blocked the development of cancer cells by up to 75%.

According to these results, eating a few servings of beans each week can increase your fiber intake, and in turn help reduce your risk of developing cancer.

However, current research is limited to animal studies and studies that show association, but not causation. More studies are needed to examine this in humans specifically.

4. Berries

Berries


Do berries help prevent the development of cancer?


The berries have a high anthocyanin content, are plant pigments that have antioxidant properties and may be associated with a lower risk of developing cancer.

In one study, 25 people with colorectal cancer were treated with cranberry extract for seven days, this reduced the growth of cancer cells by 7%.

Another small study administered freeze-dried black raspberries (a process in which they are frozen and thawed, kept under vacuum and at low atmospheric pressure) to patients with oral cancer, and showed that it reduced the levels of certain markers associated with the development of cancer.

An animal study found that feeding freeze-dried black raspberries to mice reduced the formation of esophageal tumors by up to 54% and decreased the number of tumors overall by up to 62%.

Similarly, another animal study showed that by giving mice a berry extract, they were found to prevent the formation of several cancer biomarkers.

Based on these findings, including a portion or two of berries in your diet every day can help inhibit the development of cancer.

It is important to note that these studies have been conducted in animals, and are observational, which only analyze the effects of a concentrated dose of berry extract. More research is needed on people.

5. Cinnamon

Can cinnamon prevent the development of cancer?


Cinnamon is very popular for its health benefits, it can lower blood sugar and relieve inflammation, and has been shown in studies to prevent the development of cancer by mitigating cancer cells.

Studies in test tubes and animals have found that cinnamon can help block the spread of cancer cells.

A test tube study found that cinnamon extract could decrease the spread of cancer cells by causing their mitigation.

Another test tube study showed that cinnamon essential oil suppressed the growth of cancer cells in the head and neck, and also significantly reduced tumor size.

An animal study also showed that cinnamon extract promotes the elimination of tumor cells, and also reduces the number of tumors that grow and spread.

Including half a teaspoon or a teaspoon (2-4 grams) of cinnamon in your diet per day may be beneficial in preventing cancer, and may also provide other benefits.

It is important to note that you should keep the amount of cinnamon you consume under control, as too much cinnamon can cause certain side effects.

However, more studies are needed to understand how cinnamon can affect the development of cancer in humans.

6. Nuts and dried fruit

Nuts


Can nuts prevent the development of cancer?


Several studies have found that eating nuts and dried fruit may be related to a lower risk of certain types of cancer.

For example, one study analyzed the diets of 19,386 people, finding that eating more nuts and dried fruit was associated with a lower risk of cancer death.

Another study followed 30,708 participants for up to 30 years, finding that eating nuts regularly was associated with minimal risk of colorectal, pancreatic and endometrial cancer.

Other studies have found that certain nuts are probably even more efficient at preventing the development of cancer.

For example, Brazil nuts are high in selenium, which can help protect against lung cancer in people with low selenium.

Similarly, an animal study showed that feeding mice nuts, decreased the rate of spread of breast cancer cells by 80% and reduced the number of tumors by 60%.

These results suggest that adding a serving of nuts and dried fruit to your diet every day may reduce your risk of developing cancer in the future.

However, more human studies are needed to conclude whether nuts themselves are responsible for this association, or whether other factors are involved.

7. Olive oil

Does olive oil help to prevent the development of cancer?


Olive oil is loaded with health benefits, so it is not surprising that it is one of the staple foods of the Mediterranean diet; several studies have found that higher olive oil intake can help protect against various types of cancer, although more research is needed.

A massive review of 19 studies showed that people who consumed a higher amount of olive oil had a lower risk of developing breast cancer and cancer of the digestive system compared to people who had a lower intake.

Another study that analyzed cancer rates in 28 countries worldwide found that areas with a higher intake of olive oil had lower rates of colorectal cancer.

Exchanging other oils for olive oil in your diet is a simple way to take advantage of its health benefits. You can sprinkle it on salads and cooked vegetables, or try using it on marinades of meat, fish or chicken.

Although these studies show that there may be an association between olive oil intake and cancer, other factors may also be involved. More studies are needed to examine the direct effects of olive oil on cancer in people.


8. Turmeric

Turmeric


Does turmeric prevent the development of cancer?


Turmeric is a spice known for its health-enhancing properties. Curcumin, its active ingredient, is a chemical with anti-inflammatory, antioxidant and even anti-cancer effects.

One study looked at the effects of curcumin in 44 patients with lesions in the colon that might have become cancerous. After 30 days, 4 grams of curcumin per day reduced the number of lesions present by 40%.

In a test tube study, it was found that curcumin also decreases the spread of colon cancer cells by targeting a specific enzyme related to the development of cancer.

Another test tube study showed that curcumin helped kill cancer cells in the head and neck.

Curcumin has also been shown in other test tube studies to be effective in slowing the growth of lung, breast and prostate cancer cells.

For best results, you can include at least three teaspoons (1-3 grams) of ground turmeric per day. It is recommended to use it as a spice to add flavor to food, combining it with black pepper can help to increase its flavor.



9. Citrus fruits

Citrus fruits


Can citrus fruits prevent the development of cancer?


Several studies suggest that eating citrus fruits such as lemons, limes, grapefruits, and oranges has been associated with a lower risk of cancer.

One large study found that participants who ate more citrus fruits had a lower risk of developing cancers of the digestive tract and upper respiratory tract.

On the other hand, a review of nine studies found that higher citrus intake was associated with a lower risk of pancreatic cancer.

Finally, a review of 14 studies showed that high intake (or at least three servings per week) of citrus fruits reduced the risk of stomach cancer by 28%.

These studies suggest that including a few servings of citrus fruits in your diet each week may reduce your risk of developing certain types of cancer.

It should be noted that these studies do not take into account other factors that may be involved. More studies are needed to know specifically how citrus fruits affect the development of cancer.

10. Flaxseed

Flaxseed


Can flaxseed prevent the development of cancer?


Flaxseed is high in fiber and heart-healthy fats, according to studies, flaxseed helps prevent the development of colorectal cancer and mitigate cancer cells; including flaxseed in your diet can have healthy results.

In one study, 32 women with breast cancer received a flaxseed roll per day or placebo for more than a month.

At the end of the study, the flaxseed group showed a decrease in levels of specific markers linked to tumor growth, as well as a reduction in the number of cancer cells.

In another study, 161 men with prostate cancer were treated with flaxseed, which reduced both the growth of the cancer and the number of cancer cells.

Flaxseed is rich in fiber, and other studies have shown it helps protect against colorectal cancer.

You can try adding a tablespoon (10 grams) of ground flaxseed to your diet each day, mixing it in shakes, sprinkling it over cereal and yogurt, or adding it to your favorite baked desserts.

RELATED: Amazing Healing Properties of Chia Seeds



11. Tomatoes

Tomatoes


Do tomatoes prevent the development of cancer?


The tomatoes are full of many nutrients, they also have lycopene, a compound that attributes the vibrant red color to tomatoes, its greatest benefit is that it has anti-cancer properties.

Several studies have found that higher intake of tomatoes, regardless of their presentation, whether raw, in sauce, or as you wish, may reduce the risk of prostate cancer.

To increase your intake of tomatoes in your diet, you can add them to sandwiches, salads, sauces or pasta dishes.

Still, remember that these studies show that there may be an association between eating tomatoes and reducing your risk of prostate cancer, but they do not take into account other factors that may be involved.

12. Oily fish

Mackerel


Does oily fish prevent the development of cancer?


Oily fish, unlike other types of meat, gives you large amounts of Vitamin D and Omega-3 fatty acids, nutrients that are believed to be responsible for the properties of fatty fish to prevent the development of cancer.

A large study showed that higher fish intake was associated with a lower risk of digestive tract cancer.

Another study, which followed 478,040 adults, found that eating more fish reduced the risk of developing colorectal cancer, while red and processed meats increased the risk of developing colorectal cancer.

In particular, fatty fish such as salmon, mackerel and anchovies contain important nutrients such as vitamin D and omega-3 fatty acids that have been linked to a lower risk of cancer.

For example, having adequate levels of vitamin D is believed to protect against and reduce the risk of cancer.

Similarly, omega-3 fatty acids are thought to block the development of the disease.

You can take two servings of fatty fish per week to get a hearty dose of omega-3 fatty acids and vitamin D to maximize the potential health benefits of these nutrients.

Still, more research is needed to determine how consumption of fatty fish can directly influence cancer risk in humans.

12. Garlic

Garlic


Can garlic prevent the development of cancer?


Garlic has many health benefits for you. The active component in garlic is allicin, which has been shown in multiple test tube studies to kill cancer cells.

Several studies have found an association between garlic consumption and a lower risk of certain types of cancer.

A study of 543,220 participants found that those who ate many Allium vegetables, such as garlic, onions and others, had a lower risk of stomach cancer than those who rarely ate them.

A study of 471 men showed that a higher intake of garlic was associated with a lower risk of prostate cancer.

Another study found that participants who ate a lot of garlic, as well as fruits and vegetables, were less likely to develop colorectal tumors. However, this study did not isolate the effects of garlic.

Based on these findings, including 2 to 5 grams (approximately one clove) of fresh garlic in your daily diet can help you take advantage of its health-promoting properties.

However, despite promising results showing an association between garlic and a lower risk of cancer, more studies are needed to examine whether other factors play a role.

In conclusion

As new research emerges, it becomes increasingly clear that your health depends primarily on what you eat, including the risks of cancer.

Although there are many foods that have the potential to reduce the spread and development of cancer cells, current research is limited to laboratory, observational, and test tube studies.

More studies are needed to understand how these foods can directly affect the development of cancer in humans.

In the meantime, it is a sure thing that a diet rich in whole foods, along with a healthy lifestyle, will improve many aspects of your overall health.