Eat these Food to Avoid Cancer

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Eat these Food to Avoid Cancer
What you eat—and don’t eat—has a powerful effect on your health, including your risk of cancer. Without knowing it, you may be eating many foods that fuel cancer, while neglecting the powerful foods and nutrients that can protect you.

1. Buy organic or local produce, if possible
Some pesticides found in commercially-grown produce are also suspected carcinogens. Organic foods are free of these pesticides, and locally grown produce is less likely to have been treated with chemicals to prevent spoilage.

2. Use brown rice instead of white rice
Substitute whole-grain bread for white bread
Choose a bran muffin over a croissant or pastry
Snack on popcorn instead of potato chips
Eat fresh fruit such as a pear, a banana, or an apple (with the skin)
Have a baked potato, including the skin, instead of mashed potatoes
Enjoy fresh carrots, celery, or bell peppers with a hummus or salsa, instead of chips and a sour cream dip
Use beans instead of ground meat in chili, casseroles, tacos, and even burgers (bean burgers can taste great)

3.Keep meat to a minimum. Try to keep the total amount of meat in your diet to no more than fifteen percent of your total calories. Ten percent is even better.
Eat red meat only occasionally. Red meat is high in saturated fat, so eat it sparingly.
Reduce the portion size of meat in each meal. The portion should be able to fit in the palm of your hand.
Use meat as a flavoring or a side, not the entrée. You can use a little bit of meat to add flavor or texture to your food, rather than using it as the main element.
Add beans and other plant-based protein sources to your meals.
Choose leaner meats, such as fish, chicken, or turkey. If possible, buy organic.
Avoid processed meats such as hotdogs, sausage, deli meats, and salami.

4. Boost your antioxidants. Antioxidants are powerful vitamins that protect against cancer and help the cells in your body function optimally. Fruits and vegetables are the best sources of antioxidants such as beta-carotene, vitamin C, vitamin E, and selenium.
Eat a wide range of brightly colored fruits and vegetables. Colorful fruits and vegetables are rich in phytochemicals, a potent disease–fighting and immune–boosting nutrient. The greater the variety of colors that you include, the more you will benefit, since different colors are rich in different phytochemicals.
Flavor with immune-boosting spices and foods. Garlic, ginger, and curry powder not only add flavor, but they add a cancer-fighting punch of valuable nutrients. Other good choices include turmeric, basil, rosemary, and coriander. Use them in soups, salads, casseroles, or any other dish.
Drink plenty of water. Water is essentially to all bodily processes. It stimulates the immune system, removes waste and toxins, and transports nutrients to all of your organs.

5. Preserving the cancer-fighting benefits of vegetables -
Eat at least some raw fruits and vegetables. These have the highest amounts of vitamins and minerals, although cooking some vegetables can make the vitamins more available for our body to use.
When cooking vegetables, steam until just tender using a small amount of water. This preserves more of the vitamins. Overcooking vegetables removes many of the vitamins and minerals. If you do boil vegetables, use the cooking water in a soup or another dish to ensure you’re getting all the vitamins.
Wash all fruits and vegetables. Use a vegetable brush for washing. Washing does not eliminate all pesticide residue, but will reduce it. Choose organic produce if possible, grown without the use of pesticides.

6. Do not cook oils on high heat. Low-heat cooking or baking (less than 240 degrees) prevents oils or fats from turning carcinogenic. Instead of deep-frying, pan-frying, and sautéing, opt for healthier methods such as baking, boiling, steaming, or broiling.
Go easy on the barbecue. Burning or charring meats creates carcinogenic substances. If you do choose to barbecue, don’t overcook the meat and be sure to cook at the proper temperature (not too hot).
Store oils in a cool dark place in airtight containers, as they quickly become rancid when exposed to heat, light, and air.
Choose fresh meats instead of cured, dried, preserved, or smoked meats.
Avoid foods that look or smell moldy, as they likely contain aflatoxin, a strong carcinogen. Aflatoxin is most commonly found on moldy peanuts. Nuts will stay fresh longer if kept in the refrigerator or freezer.
Be careful what you put in the microwave. Use waxed paper rather than plastic wrap to cover your food in the microwave. And always use microwave-safe containers.