PowerFood

PowerFoods are nutritionally-dense and are super good for one’s health. They are mainly plant-based but fish and some dairy products like yoghurt or fermented drinks can be included too. 

These foods are rich in antioxidants, they help to neutralize free radicals in the body and are good for patients mainly suffering from cancer. They help reduce inflammation, improve immunity and being high in fibre and healthy fats, are good for patients suffering from diabetes and heart diseases.

Consuming a good variety of nutritious foods, in the right quantities, is the key to a healthy diet.  Superfoods do not necessarily mean expensive, exotic foods, they refer to unprocessed fresh foods that are often included in our daily diet.

 Some common PowerFoods are:

• Dark green leafy vegetables like Kale, Spinach, Mustard greens, Broccoli etc. They are rich in vitamins  A, C and K as well as contain magnesium, calcium, fibre and other minerals. One can use them to make soups, smoothies and salads or stir-fry or for making curries. They are beneficial in fighting certain chronic illnesses like type 2 diabetes or heart diseases. Having anti-inflammatory properties, they also help in preventing certain types of cancers. 
• Berries like blueberries, cranberries, strawberries or blackberries have strong antioxidant properties and are associated with reduced risk of heart disease, cancer and other inflammatory conditions.  
• Beans and legumes are rich in vitamin B, protein and insoluble fibre which help in reducing cholesterol, type 2 diabetes and blood pressure.
• Sweet potatoes are rich in potassium, fibre, vitamin C and A, are also rich in a type of antioxidant called carotenoids which help in controlling blood sugar levels in patients with type 2 diabetes.
• Nuts and seeds like almonds, pistachios, walnuts, sunflower seeds, flax seeds, pumpkin seeds and chia seeds are high in fibre, vegetarian protein and healthy fat. Being nutritionally dense, eating a handful of them is a good snacking option for those working towards weight loss. Of course, they are heart-friendly too. 
• Green Tea is rich in polyphenol which has the ability to protect us against serious ailments like heart disease, diabetes and cancer. 
• Fermented drinks/yoghurt help in improving digestion, reduce cholesterol levels, blood pressure and are beneficial for people suffering from lactose intolerance.
• Garlic is a nutrient-rich food used for medical conditions like cholesterol, diabetes and heart disease. It is rich in manganese, vitamin B6, selenium and fibre. 
• Turmeric (curcumin) has many medicinal properties and is widely used for anti-inflammatory conditions. It is proven to be effective in treating or preventing many chronic diseases. For enhancing its absorption, pair it with black pepper.
• Salmon is one of the richest sources of Omega 3 fatty acids and helps in reducing inflammation.  
• Avocado is highly nutritious. It is rich in healthy fats like MUFA, fibre and other vitamins and minerals. It plays an important role in reducing the risk of metabolic syndrome and heart diseases.

Broccoli

This cruciferous veggie is packed with goodness but low in calories. One serving will give you a healthy dose of vitamins A, C, E, and K as well as cancer fighting sulforaphane and fiber – all at 31 calories per serving.

Broccoli is an anti-cancer powerhouse. It contains vitamins A, B2, B6, C, K, folate, manganese, potassium, magnesium, all of which are needed to keep the immune system strong and healthy and to fight cancer. Broccoli contains sulfurophane and indoles, which also give it its potent anti-cancer properties.

Broccoli is a good source of dietary fiber, with 2.6 grams per 3.5 ounces (100 grams), more than half of which is soluble.

Soluble fiber content: 1.5 grams per one-half cup (92 grams) of cooked broccoli

The high amount of soluble fiber in broccoli can support your gut health by feeding the good bacteria in your large intestine. These bacteria produce beneficial short-chain fatty acids, such as butyrate and acetate.

The high Vitamin C content in this green vegetable makes it a super immunity booster. Packed with flavonoids, carotenoids, lutein, zeaxanthin, beta-carotene and other antioxidants, this fibre-rich member of the cabbage family is great to keep your body in shape. Since it also contains protein, it’s especially good for those on vegetarian diets.

Can help you prevent inflammation.

Cruciferous vegetables such as broccoli, cauliflower, Brussels sprouts and cabbage are rich in fibre and key phytochemicals, such as glucosinolates.

Broccoli and tomatoes

Tomato is rich in a powerful antioxidant called lycopene while broccoli contains another beneficial phytonutrient called sulforaphane. Together, these two have been studied extensively for their cancer-preventing properties especially prostate cancer. Both tomato and broccoli have their nutritive value enhanced when steamed or cooked. This perfect pair also boots your immunity. Toss some diced tomatoes with broccoli and some mushrooms or bell peppers for a quick evening supper or add chopped broccoli and tomato to your breakfast omelette.

 

Meanwhile, a 2007 study highlights that eating microwaved broccoli is better than eating it steamed or boiled for maximum Vitamin C retention.

Broccoli is a cruciferous vegetable that grows well in cool seasons. It’s usually dark green, but you can also find purple varieties.

 

Effects of different cooking methods on health-promoting compounds of broccoli

Photo by Buenosia Carol on Pexels.com

The effects of five domestic cooking methods, including steaming, microwaving, boiling, stir-frying, and stir-frying followed by boiling (stir-frying/boiling), on the nutrients and health-promoting compounds of broccoli were investigated. The results show that all cooking treatments, except steaming, caused significant losses of chlorophyll and vitamin C and significant decreases of total soluble proteins and soluble sugars. Total aliphatic and indole glucosinolates were significantly modified by all cooking treatments but not by steaming. In general, the steaming led to the lowest loss of total glucosinolates, while stir-frying and stir-frying/boiling presented the highest loss. Stir-frying and stir-frying/boiling, the two most popular methods for most homemade dishes in China, cause great losses of chlorophyll, soluble protein, soluble sugar, vitamin C, and glucosinolates, but the steaming method appears the best in retention of the nutrients in cooking broccoli.

Source : http://www.jzus.zju.edu.cn/article.php?doi=10.1631/jzus.B0920051

 

Extra bonus :

22 Easy Steamed Recipes Plus Cooking Tips

Foods You Can Eat as Much as You Want

1. Celery. This vegetable is made up of over 90% water and only contains six calories per serving. You will also be getting in a healthy dose of potassium, folate, fiber, and vitamin K.

2. Kale. Need another reason to load up on kale? This superfood contains just 33 calories per cup but packs a whole load of punch in the form of fiber, protein, vitamins, folate, and omega-three fatty acid.

3. Blueberries. It is official. You can eat these berries to your heart’s content and not feel guilty about it. They are low in calories but full of fiber and loaded with antioxidants.

4. Tomatoes. This versatile fruit can go into salads, sandwiches, stews, or be eaten on its own, and the best part is tomatoes are low in calories (one medium-sized tomato has around 25 calories) and are packed with the disease fighting lycopene, vitamins A and C, as well as folate, chromium, potassium, and fiber.

5. Grapefruit. Skip the sprinkling of sugar and the grapefruit makes for the perfect snack. Not only does it contain a mere 50 calories per grapefruit, it is also high in vitamin C and fiber.

6. Broccoli. This cruciferous veggie is packed with goodness but low in calories. One serving will give you a healthy dose of vitamins A, C, E, and K as well as cancer fighting sulforaphane and fiber – all at 31 calories per serving.

7. Oranges. We all know this fruit is packed with vitamin C, and oranges can contribute toward healthy collagen production and help prevent damage to the skin. One medium fruit contains just 80 calories and is packed with fiber.

A healthy diet does help control infections and associated complications

Cancer is the second deadliest disease in the world and accounted for 1 out of every 6 deaths in 2018. The common perception of this disease is that it is mostly caused by smoking tobacco and consumption of alcohol. However, there is a need to raise awareness that one of the top five causes of cancer is nutrition – more specifically, an unhealthy diet. The growing reliance on technology and lack of physical activity has pushed people towards sedentary lifestyles and made them ignore natural foods that contain immunity-boosting nutrients — some of which help fight conditions like cancer.
For instance, consuming the right diet can reduce a person’s risk of acquiring cancer, especially some of the complex ones such as that of the brain. The brain is an intricate and important, yet highly vulnerable organ in the human body. The spongy brain tissues control all our movements and cognitive abilities like speech, thought and emotions. The growth of a cancerous cell can impact healthy brain tissues and cause cancer/tumour over time. However, it is possible to prevent this risk by eating healthy food and a balanced diet right from an early age. Foods that are rich in antioxidants and other vital nutrients can boost the immune system and brain function as well.

The gastrointestinal tract is considered our second brain has given that it has more than 500 million neurons. The gut is also teeming with about 300 to 600 species of different bacteria that perform a whole host of beneficial functions, including boosting the immune system, aiding in metabolism and digestion, and helping in neurotransmission and signalling in the brain. Any significant alterations in the type or number of these bacterial colonies may lead to inflammation in the body – a process that can contribute to many diseases, including cancer.

While there is no specific food item that can be called the best in preventing cancer, a healthy diet does help control infections and associated complications. In fact, research suggests that some foods help in blocking cancerous blood vessels in the body through the process of anti-angiogenesis. A major boost to immunity against cancer is provided by green leafy vegetables, turmeric, ginger, basil, thyme, etc. All of these have strong cancer-fighting abilities. They also provide the brain with antioxidants which limit cell damage by hunting down free radicals. Further, they bring down inflammation and prevent cancer.

According to an International Study by the National Cancer Institute, those who eat six servings of fruits and vegetables per 1,000 calories have a 29% decreased risk relative to those who have 1.5 servings. In the study, researchers found that those who consumed the most fruits and vegetables had the lowest risk for head and neck cancers. Vegetables appeared to offer more cancer prevention than fruits alone.

Vegetables like broccoli, cauliflower, cabbage, tomatoes and carrots, are known to be highly effective in reducing cancer risk. Similarly, citrus fruits contain antioxidants and phytochemicals that can avert the disease. Other foods one can consume include spices like cinnamon and turmeric beans, legumes, nuts, olive oil, and garlic. In people who already have the disease, a balanced diet can augment the treatment efforts.

In conclusion
Given the rising incidence of non-communicable diseases (NCDs) such as cancer in India, there is a need to focus on harm reduction strategies. This is a public health strategy, which aims to mitigate the dangers or harms associated with an action or condition. An example would be switching to a healthy diet and opting for alternative ways of consuming or cooking food. The emphasis here is on reducing the negative outcomes of an unhealthy diet. The adage “you are what you eat” cannot, therefore, be truer. Eating healthy can not only ward off cancer but also other potentially debilitating conditions.

Top 20 Foods to Eat if You Have Cancer

You are what you eat, according to the old adage, and truer words were never written. That’s because foods contain the building blocks of our cells, tissues and organs. If we are suffering from illness, we need to improve our nutritional intake, and cancer is no different.

Fortunately, nature provides a bounty of foods rich in anti-cancer compounds and proven cancer-fighting ability. (of course, choose only organic options as pesticides used in the growing of these food may thwart your best effort):

APPLES

Not just a great snack and dessert, apples have been found to fight both lung and prostate cancer. According to a study published in Precision Oncology, researchers found that compounds in turmeric, apples and grapes combined had the power to starve and shrink prostate cancer tumors. That’s because apples contain the potent anti-cancer compound known as ursolic acid in their skins—so leave the peel on.

BEETS

Beets are rich in antioxidants like vitamins C and E, along with another powerful antioxidant known as alpha lipoic acid, all of which help to scavenge harmful free radicals before they can become cancerous. Research by Richard Passwater, PhD, in his book Lipoic Acid: The Metabolic Antioxidant found that the latter nutrient may prevent the activation of the gene that triggers cellular cancer growth.

BRAZIL NUTS

Rich in selenium, just a couple of Brazil nuts daily supply most people’s daily needs of this important cancer-fighting mineral. Addressing any potential selenium shortfalls is critical to cutting the risk of cancer and ensuring a strong immune system for those dealing with cancer. Low levels of selenium have been linked to an increased risk of some cancers like breast cancer.

BROCCOLI

Broccoli is an anti-cancer powerhouse. It contains vitamins A, B2, B6, C, K, folate, manganese, potassium, magnesium, all of which are needed to keep the immune system strong and healthy and to fight cancer. Broccoli contains sulfurophane and indoles, which also give it its potent anti-cancer properties.

BRUSSELS SPROUTS

According to a study published in Immunity, researchers found that eating plentiful amounts of brassica vegetables like Brussels sprouts have a significantly reduced risk of suffering from colon cancer.

CABBAGE

Compounds formed during the metabolization of cruciferous vegetables, including cabbage, have been found in the Immunity study to halt the formation of cancer tumors and prevent them from forming. According to the researchers, that’s because these vegetables trigger a substance in the body known as aryl hydrocarbon receptor (AhR) that protects the intestines from both inflammation, which is often a precursor to cancer, and cancer.

CAULIFLOWER

Cauliflower contains plentiful amounts of vitamin C, potassium, fiber and many other vitamins and minerals, making it essential to any cancer-fighting diet. And, similar to broccoli, cauliflower contains sulforaphane—a potent anti-cancer compound.

DANDELION GREENS

While not unusual in traditional Italian diets, few people in North America eat dandelion greens. But, for those fighting cancer you might want to reconsider in light of the research published in Nature Chemistry which found that dandelion greens offer hope in the treatment of this dreaded illness. The researchers identified a substance called JPC11 which appears to interfere with cancer cells’ ability to divide rapidly—a process necessary to the survival of cancer in the body.

FLAXSEEDS AND FLAXSEED OIL:

Omega 3 fatty acids in flaxseeds, flax oil, raw walnuts and chia seeds, reduce prostaglandins and inflammation, reducing the breast cancer risk.

GINGER

Ginger has significant anti-cancer and tumor-destroying properties. According to researchers, ginger’s anti-cancer potency is due to its natural compounds—gingerol, paradol, shogaol and zerumbone. Research in the International Journal of Preventive Medicine found that ginger may help treat breast, colorectal, gastric, liver, prostate and skin cancers.

GREEN TEA

Green tea contains cancer-fighting substances called epigallocatechin gallate (ECGC), which are potent free radical scavengers. By destroying free radicals before they can become cancerous, they help to protect cells from being vulnerable to the disease.  A study published in the journal Experimental Cell Research found that EGCG inhibited cancer cell metabolism in breast tumors. It also helps to protect the skin against UV damage, a factor in skin cancer, according to research in Pharmaceutical Development and Technology.

KALE

Like other brassicas, kale is a potent anti-cancer food. It is high in vitamins C, A and K, as well as manganese, copper and vitamin B6 content, all of which help boost the immune system to fight the dreaded disease.

OLIVES AND OLIVE OIL

According to a study published in the Journal of Molecular Biology, oleic acid found in olives and olive oil may help to prevent or treat brain cancer. The study was preliminary so more research needs to be done before we can make definitive statements in this regard but the oil has demonstrated so many health benefits it is worth including in this list.

OREGANO

While oregano has barely been considered as a possible anti-cancer food, a study in the Journal of Medicinal Food, found that 4-terpineol found in oregano is effective against the spread of cancer.

PARSLEY

You might want to eat more tabbouleh salad, a parsley-based Middle Eastern favorite, once you learn about its impressive anti-cancer properties. According to a study in the Journal of the Science of Food and Agriculture, parsley destroys free radicals, protects DNA from damage that can lead to cancer, and inhibits both the proliferation and migration of cancer cells in the body.

SALAD GREENS

The leafy greens used in salads are good for almost everything in your body, including fighting cancer. They are nutrient powerhouses so it is a good idea to include leafy greens like spinach, beet greens, collards and lettuce in your daily diet. Some of their impressive anti-cancer nutrients include: alpha-carotene, alpha lipoic acid, beta-carotene, lutein, lutein and zeaxanthin.

SAUERKRAUT

Few people consider sauerkraut as part of their cancer-fighting arsenal, but they should. That’s because, not only is sauerkraut made from cabbage, one of the best anti-cancer foods, a study published in the journal Nature Communications found that probiotics, like those found in sauerkraut can help prevent cancer and may provide help in the treatment of cancer as well. Choose only fermented, unpasteurized varieties with live cultures.

STRAWBERRIES

Not only are they delicious, research in the Journal of Investigative Dermatology shows that a compound called fisetin in strawberries helps to fight melanoma. Melanoma is a type of invasive skin cancer that develops in the pigment that gives skin its color, but can spread throughout the body. Another study in the journal Carcinogenesis found that the compound fisetin killed prostate cancer cells.

TURMERIC

Curcumin, one of the key phytonutrients found in the vibrant yellow spice turmeric, has been found in numerous studies to reduce colon cancer risk. A study found in Cancer Prevention Research showed that curcumin suppresses the ability of colon cancer cells to proliferate, suggesting it is helpful both in the prevention and treatment of the condition.

WALNUTS

Adding even one ounce of raw, unsalted walnuts to your daily diet significantly cuts your colon cancer risk. Not only are the nuts anti-inflammatory, they seem to act like probiotics in the intestines to ensure a healthy gut, which in turn protects against cancer.

5 foods to help prevent breast cancer

No specific food can cause or prevent breast cancer. However, dietary guidelines may help you reduce your overall breast cancer risk.

Breast cancer is when the malignant (cancer) cells multiply abnormally in the breast, eventually spreading to the rest of the body if untreated. Breast cancer occurs almost exclusively in women, although men can be affected. Signs of breast cancer include a lump, bloody nipple discharge, or skin changes.

No specific food can cause or prevent breast cancer. However, dietary guidelines may help you reduce your overall breast cancer risk.

• Green tea

Green tea is highly recommended for weight loss to blood pressure management. According to several reports, it plays a high role in cancer prevention.

That’s because green tea is high in polyphenol and catechins. These antioxidants may help protect cells from DNA damage caused by free radicals. More research is needed to prove its efficacy, but there’s no harm in adding a cup to your daily routine.

• Cruciferous vegetables

These vegetables are typically rich in antioxidant vitamins, such as C, E, and K, and are high in fiber. Cruciferous vegetables such as broccoli, cauliflower, kale, and cabbage contain glucosinolates, a type of chemical. This chemical, as well as the other components found in cruciferous veggies, may have cancer-fighting properties.

• Dark, leafy green vegetables

The darker the green, the denser the nutrition. Greens like spinach and kale are typically high in antioxidants and fiber, which may make them potent anticancer tools.

• Omega-3 fatty acids

Found abundantly in cold-water fish, omega-3 fatty acids are an essential nutrient that supports your immune system. Women who add omega-3 foods such as salmon, herrings, sardine, cod liver fish to their diet reduce the overall risk of breast cancer.

• Berries

Berries, such as blueberries, strawberries, and black raspberries, contain high amounts of polyphenols, which may have anticancer properties. They’re also high in antioxidants, such as vitamin C. There is some evidence that berries may help reduce breast cancer risk. No current recommendation exists for daily dosage, though one serving of fruit is equivalent to 3/4 to 1 cup of berries.