Incorporating Anti-cancer Foods in Your Daily Nutrition
Many statistics show that the first cause of death in Canada is cancer. Luckily, we can fight back by incorporating certain anti-oxidant rich foods in our daily nutrition. It is recommended to include at least 3 servings a week of anti-cancer foods. Doing so is quite easy. Here are a few interesting ideas:
Pomegranate (1/2 cup): This fruit, especially its juice, is very rich in anti-oxidants. You can enjoy pomegranate while in season between September and January by adding it to your salads, muffins and other baked goods. Try it in a tabouleh salad or even a fruit salad! You can find pomegranate juice in most grocery stores. An interesting option is Anti+ pomegranate juice (125 ml) which contains its pulp, flesh and seeds, and nothing else!
Green tea (1 portion=3 cups): Be vigilant in choosing your tea! Green tea leaves are better than the regular pouches. To release the anti-oxidant benefits in green tea, you must infuse it in hot water (60°C) for 8-10 minutes. Beware of green tea drinks as they don’t offer the same benefits. Incorporate in your daily food plan, hot or ice cold, with a hint of lemon.
Tomatoes (1 fruit): A very common food rich in lycopene, which gives it its colour, but also anti-cancer benefits. Tomatoes are easy to cook with in soups, salads or sauces. Incorporate them in your sandwiches or omelets. Cherry tomatoes are a quick and easy snack! You can also add tomato paste (1 tbs) to your soups or sauces.
Turmeric (1 tsp): This spice contains curcumin, which gives it its colour and anti-oxidant properties. To maximize its benefits, it is suggested to combine it with black pepper. Add it to rice, potatoes, soups and vegetables. Why not add some to your favourite sauces or even dressings? Remember, a little goes a long way!
Other anti-cancer foods include: garlic (2 cloves), broccoli (1/2 cup), mushrooms (1/2 cup), berries (1/2 cup), dried cranberries (1/2 cup), dark chocolate (20g), and ginger (1 tsp), amongst others. Be creative and give yourself a goal to eat at least one portion of these foods every single day!
By Christina Timotheatos, in collaboration with Tania Baratta, level IV intern, University of Montreal