According to research conducted by the BMC cancer has become the second leading cause of death in the world. Worldwide, an estimated 19.3 million new cancer cases (18.1 million excluding nonmelanoma skin cancer) and almost 10.0 million cancer deaths (9.9 million excluding nonmelanoma skin cancer) occurred in 2020. The global cancer burden is expected to be 28.4 million cases in 2040, a 47% rise from 2020.
Although cancer prevention is ongoing research, it is known that the chances of developing the disease are affected due to our lifestyle choices. The Helen G. Nassif Community Cancer Centre reported that as many as one-third of deaths by cancer link back to lifestyle behaviours including diet and physical activity. Eating a healthy diet and engaging in physical activity can help lower your risk.
With the assistance of Sujata Din, a certified Professional Cancer Coach, we’re here to tell you about everyday superfoods that you’re missing out on. Just by including these 3 superfoods in your diet, you can do your part in reducing the risk of cancer:
1 – Broccoli
Broccoli contains sulforaphane which is found in cruciferous vegetables and has been shown to have a reduction in cancer. It is also high in a lot of nutrients and a good source of fibre.
2 – Beans & Lentils
Beans and lentils also help to reduce the risk of colon cancer because it is high in fibre which is also a good food to include in our daily diet.
3 – Turmeric
Turmeric is a spice that we use in our daily cooking. The active ingredient curcumin has been shown to have anti-inflammatory, antioxidants and even some kinds of anti-cancer effects.
Though many of us are no strangers to the above-mentioned superfoods, we often wonder if there’s a way we can “jazz up” our lunches and dinners with them – because let’s be honest, no one wants to have the same thing every single day. That’s why we scoured the internet and found a recipe that’s scrumptious, filling and includes all of the above-mentioned miraculous superfoods!
Turmeric Rice With Beans & Broccoli Recipe
Ingredients:
- Brown rice
- 1 yellow onion
- 2 garlic cloves
- 1 small piece of ginger
- 2 tbsp olive oil
- 2 tsp turmeric, 1 tsp paprika and 1tsp coriander
- 2 tbsp tamari sauce
- 1 broccoli head
- 1 can of red kidney beans
- Fresh basil
- Half lemon
- Sea salt
Instructions:
- Bring the brown rice to boil
- After chopping the broccoli head steam it or boil it as per your choice
- Chop onions, ginger and garlic cloves
- Heat up the pan over moderate heat. Add 1 tbsp olive oil and then add the onions, ginger, and garlic and saute until the onions turn translucent
- Add the rice, spices and tamari sauce and saute for a couple of minutes
- Add the kidney beans and broccoli. Add salt as per your need
- For the dressing, blend basil, 1 tbsp olive oil, 1/2 lemon and a pinch of salt
(Source: The Antidote Kitchen)
Will you be trying out these superfoods? What other foods do you know that can help reduce the risk? Please share with us!
Disclaimer: This is general public information. Does not substitute any medical or dietary advice from your health care professionals.
Sujata Din is a Certified Holistic Health Coach based in Singapore. Sujata assists clients all over the world through individual face-to-face consultation, as well as consultation over Skype, telephone, and Email. She equips clients with tools, information, and strategies that lead them to better health, higher energy levels and, ultimately, a happier disposition. On top of individual consultations, Sujata conducts workshops on nutrition, cooking demonstrations and pantry overhauls.
You can find out more about what Sujata does, on her website: https://sujatadin.com/ & on her Instagram: https://www.instagram.com/sujata_din/?hl=en
