Fruits and Vegetables: Aim to include a variety of colorful fruits and vegetables in your diet, as they are rich in vitamins, minerals, antioxidants, and fiber. Berries, leafy greens, cruciferous vegetables (such as broccoli, kale, and Brussels sprouts), carrots, tomatoes, and citrus fruits are particularly beneficial.
Whole Grains: Choose whole grains over refined grains to increase your intake of fiber, vitamins, minerals, and antioxidants. Examples of whole grains include brown rice, quinoa, barley, oats, whole wheat, and bulgur.
Beans and Legumes: Beans, lentils, chickpeas, and other legumes are excellent sources of plant-based protein, fiber, and various nutrients. They also contain phytochemicals with potential anticancer properties.
Nuts and Seeds: Nuts and seeds are rich in healthy fats, protein, fiber, vitamins, minerals, and antioxidants. Include a variety of nuts and seeds such as almonds, walnuts, flaxseeds, chia seeds, and pumpkin seeds in your diet.
Fatty Fish: Fatty fish like salmon, mackerel, sardines, and trout are high in omega-3 fatty acids, which have anti-inflammatory properties and may help reduce the risk of certain cancers, particularly colorectal cancer.
Herbs and Spices: Herbs and spices like turmeric, ginger, garlic, cinnamon, and chili peppers contain bioactive compounds with potential anticancer effects. Incorporate them into your meals for flavor and health benefits.
Green Tea: Green tea is rich in antioxidants called catechins, which have been studied for their potential cancer-preventive properties. Aim to drink green tea regularly as part of your beverage choices.
Mushrooms: Certain types of mushrooms, such as shiitake, maitake, and reishi mushrooms, contain bioactive compounds like beta-glucans and polysaccharides that may have anticancer effects. Incorporate mushrooms into soups, stir-fries, and other dishes for added flavor and nutrition.