Foods That Could Help to Lower Your Risk of Cancer

You’ll likely be unsurprised to hear this, but what you eat can have a drastic impact on many aspects of your health, including your risk of developing chronic diseases like diabetes, heart disease and cancer.

In particular, recent studies have shown that diseases like cancer can be heavily influenced by the things you are eating.  Many foods also contain ingredients that can help decrease the growth of cancer. Here, we’re delving a little deeper into some of the most talked about foods that may lower your risk of cancer.

Broccoli is your super hero food!

Broccoli is known to contain high levels of sulforaphane, which is a plant compound found in all cruciferous vegetables.  Recent studies have indicated that this particular ingredient may have highly potent anticancer properties. So, including broccoli in your meal-prep plans for the week may come with cancer-fighting benefits.

Beans, beans, good for the heart…

Beans contain high levels of fibre, which some studies have found may help protect the human body against colorectal cancer.  Eating just a couple of servings of beans each week will help to increase your overall fibre intake and can help to lower the risk of you developing cancer long term.

Can carrots really help you to see in the dark?

Several studies have found that incorporating carrots into your diet has been linked to a decreased risk of a number of different types of cancer.  An easy way to incorporate carrots into your diet is through healthy snack options or delicious side dishes. Again, eating just a few portions of carrots a week can help to potentially reduce your risk of cancer.

Olive oil is key

As one of the staples of the classic Mediterranean diet, olive oil is loaded with health benefits.  With a number of studies indicating that a higher intake of olive oil can help to protect against cancer, it may be time to swap out other oils for your new olive oil best friend.

Should I be eating more cinnamon?

Cinnamon is already well-known for its numerous health benefits, including its ability to ease signs of inflammation and reduce levels of blood sugar.  On top of these health benefits, recent studies have found that cinnamon extract may be able to decrease the spread of cancer cells. Including a teaspoon of cinnamon in your daily diet may be beneficial if you’re looking to improve the levels of cancer preventative foods in your diet.

How Diet Can Help Your Mental Health

Overall health, diet and mental health are all closely related. Your brain is a highly metabolic organ. It required fuel 24/7. This is much more than just, did you get enough protein and carbs or too much fat.

Let’s have a look at how your diet impacts mental health and how, once your in the bad mental health cycle it can really be difficult to get yourself out of it.

Most people that suffer from depression and other mental health illness’ find it difficult to get out of bed on a daily basis, let alone ensure you have the right macro/micro nutrient intake, workout plan and sleep schedule.

Now if you have an eating disorder, that cycle gets even worse. Eating or not eating the right foods can decrease your moods, make your mental health worse and in turn make it more difficult to eat right the following meal.

Making it very easy to find yourself in a downward spiral. But thankfully there are professionals there to help you get out of this cycle, newbridge health clinic which is an NHS partner, specialise in eating disorders like bulimia.

Here are some ways you can help improve your mental health through your diet.

There should be a shift in focus to micronutrient intake. B vitamins, Omega 3, iron and zinc are just some of the important micronutrients you should focus on.

B-Vitamins

B-Vitamins should be taken all together, they are a set of vitamins that work in sync with each other to boost your energy levels, your metabolism and increase neurotransmitter function. Helping stabilize mood swings.

They are found in leafy greens, meat skin, like chicken skin and fish. A super convenient method is taking a B vitamin supplement if you can’t get your diet quite right. Here’s an article about more foods rich in B-vitamins

OMEGA 3

Omega 3 are essential fatty acids which help prevent heart disease and high blood pressure.

These are found in food and can help prevent alzheimer’s. A study showed that you should be preparing by eating omega 3 at least 30 years before symptoms are likely to hit.

Not only will this be helping you, but this will provide peace of mind for the rest of the family.

IRON

Eating enough iron is really underappreciated. This is especially true for anyone who has low iron levels. These people can be unaffected by mental illness but have the symptoms.

A lack of iron is related to lethargy and feeling tired. So if you find you are struggling to get out of bed, feel tired throughout the day or want to have a better mood, try increasing your iron intake.

Iron is found in Dark green leafy vegetables such as spinach and lentils.

Conclusion

You will notice that these vitamins are found in similar foods. Having a few portions of beans and lentils, spinach and other green veg and fish at least once a week can really make a difference waking up on Monday mornings.

Benefits of plant based diets

Plant based diets are very good for you. Adopting this lifestyle will help your waistline, reduce the risk of chronic diseases and make you a happier person.

Mental health

Seriously, Leafy Greens, Sweet Potato, Nuts, Seeds, Pineapples are just some of the foods that will improve your mental health and improve cognitive function. Junk food negatively affect your mood and mental health so steer clear party people.

Your brain and gut are linked.

Chia Seeds

Image result for Chia Seeds

 

Chia seeds, for example, are rich in omega-3 fatty acid which is linked to helping you enhance memory as well as offer protection against cognitive defects.

Goji Berries

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They look delicious right? 🤤🤤

Heres some more ideas:

  • Beans
  • Kidney
  • Split Peas
  • Red Lentils
  • Barley
  • Brown Rice
  • Oatmeal

Check out this site for more information: https://ordinaryvegan.net/vegangrocerylist/ it literally gives you everything you need to know for your next shopping trip!

Disease prevention

Heart Disease

There was a study with more than 200,000 people to see how a healthy plant based diet effected the heart. The findings were, those who followed a plant based diet had a significantly lower risk of heart disease.

Sugary Drinks, Fruit Juices and Refined grains were associated with a large increase of heart disease.

Cancer

There was a study that found plant based diets reduce the risk of certain types of cancer.

Cognitive Decline

Diseases like Alzheimer’s is reduced if you’ve got a diet that is rich in vegetables and fruits. A lot of these veg / fruits have really healthy properties about them.