Superfoods, Cancer & Immunity

Superfoods are foods that give maximum nutritional benefits for a low amount of calories. Superfoods tend to be high in minerals, vitamins, and antioxidants. While superfoods have high nutritional value, they are also consumed due to the several health benefits they possess. Superfoods that are high in antioxidants tend to help prevent diseases like cancer, while improving immunity.

Foods like broccoli, berries and garlic show the strongest links to preventing cancer. They are filled with antioxidants and phytochemicals while being low in calories and fats.

Some antioxidants are vitamin c, lycopene and beta-carotene, all of which are found in many fruits and vegetables. Studies show that people whose diets are filled with fruits and vegetables have a lower risk of developing cancers. Various chemicals from plants known as phytochemicals seem to protect cells from harmful compounds found in food and prevent cell damage and mutation which helps prevent disease.

Broccoli

Broccoli contains phytochemicals called glucosinolates which produce protective enzymes when you chew the raw vegetable. One of the most protective enzymes is sulforaphane, and broccoli is the best source for this enzyme. Since our bodies also produce these enzymes in our intestines, when raw or cooked broccoli passes through, the enzymes are activated. Broccoli is most protective against prostate, lung, colon, breast, bladder, liver, neck, head, mouth, oesophagus and stomach cancer.

Berries

Many berries are rich with antioxidants like vitamin c and phytochemicals like ellagic acid. Ellagic acid seems to have anticancer properties that activate enzymes and destroy cancer-causing substances while slowing the growth of tumours. Some of the most powerful berries are blueberries, acai berries, goji berries, strawberries, cranberries and raspberries. blueberries for example, are filled with anthocyanins that reduce inflammation and are one of the most powerful antioxidants. Berries are known to prevent skin, bladder, lung, oesophagus and breast cancer. They are one of the most powerful protective foods.

Garlic

Garlic fights off bacteria, including H. pylori (connected to ulcers and stomach cancer). The way to get the most benefit out of the garlic is to peel, chop and let the garlic sit for 15-20 minutes before cooking. This activates the enzymes and releases the sulphur containing compounds in the garlic. This is the most protective effect in the garlic. It is recommended for adults to consume one clove of garlic everyday to promote good health. garlic is seen to reduce the risk of developing stomach, colon, esophageal, pancreatic and breast cancer.

Adding superfoods into your diet without compromising taste is easier than expected. Something like steamed broccoli mixed with garlic and olive oil is a way to get two of your superfoods in at once. Green tea or turmeric tea are both superfoods. Making an overnight chia seed pudding is also a fantastic way to get in another great superfood. Acai bowls (smoothie bowls) are filled with antioxidants and are customisable. You can add nuts, seeds, more fruits and more! There are many ways to create great tasting dishes using superfoods while boosting your health, immunity and preventing cancer. just remember to keep a well balanced diet and you’ll be set!

Resources

1. https://www.webmd.com/cancer/features/seven-easy-to-find-foods-that-may-help-fight-cancer#:~:text=Foods%20such%20as%20broccoli%2C%20berries,help%20reduce%20your%20cancer%20risk
2. https://www.hsph.harvard.edu/nutritionsource/superfoods/
3. https://www.pvhomed.com/foods-that-help-fight-cancer/