What Are the Superfoods That Help in Reducing Risk of Lung Cancer?
Foods and food habits play a vital role in health and overall well being of an individual. Researches have proved that various foods can prevent an individual from risk of lung cancer. Those foods may not be as effective as quitting the habit of smoking lists top in reducing the risk or lowering the risk of lung cancer. But the major advancement in recent times is that research has proven that following simple dietary changes may certainly reduce the risk of cancer. Super foods to be included in daily meals. The following foods that lowers the risk of lung cancer:
1. Apples:
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“An apple a day keeps the doctor away”. This is because many health benefits are packed into an apple, this is because every bite of an apple provides multiple flavonoids.
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These plant nutrients are found in almost all plant foods such as fruits and vegetables.
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They are very powerful antioxidants that act as anti-inflammatory and improve the immune system.
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According to different scientists and researches the higher the amount of antioxidants consumed the lower the chances of getting lung cancer.
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To be more clear, eating 20 milligrams of flavonoids, that is one or two apples in a day lowers the chance of lung cancer by 10 %.
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Few types of flavonoids such as quercetin and kaempferol specifically are associated with lowering the risk of lung cancer.
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Nonsmokers seem to be more benefited from these flavonoids than the smokers, which are also known as protective compounds.
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As apple skin or peels are rich in these flavonoids, it is important to eat the peel too, in order to benefit more.
2. Garlic:
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In ancient days garlic has been used for various medicinal properties, it is a great herb with extraordinary medicinal uses and is believed to have anticancer properties but there was no proper research and proven history.
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The recent advancements in science has proved why and how garlic prevents cancer.
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The garlic helps in lowering the risk of cancer by increasing the function of natural killer cells and improving the activity of macrophages, a type of white blood cells that improves and boosts the immune system.
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A study conducted in China, proved that eating raw garlic twice or thrice a week reduced the risk of cancer to 44 %. Raw garlic is more beneficial than including dishes and pickling as it breaks down the medicinal properties of beneficial compounds.
3. Onions:
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Onions are the most commonly used vegetables in Asian countries, belonging to a family of vegetables which is known as allium vegetables.
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In olden days onions were used widely in folk medicine, however in recent studies they have proved the antioxidant properties of onion that helped to interfere with the growth of cancer cells.
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Increased intake of onion lowers the risk of cancer due to its rich antioxidants known as quercetin.
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The extracts of onion deliver an increased dose of benefits of onions. Including onions in daily dishes reduces the risk of cancer.
4. Broccoli:
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A green vegetable belonging to the family of cruciferous is rich in glucosinolates and various other compounds that interferes and protects from the various carcinogens and helps in lowering the risk of lung cancer.
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In smokers eating cruciferous vegetables may decrease the risk of cancer by 32 % to 55 %, depending on the amount of broccoli or cruciferous vegetables that are consumed daily.
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If broccoli is not available the other cruciferous vegetable may also acts as alternative for broccoli, that includes the following:
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Radish.
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Arugula.
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Bok choy.
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Collard greens.
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Kale.
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Watercress.
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Turnips.
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Horseradish.
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Cabbage.
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Rutabaga.
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Wasabi.
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Brussels sprouts.
5. Fish:
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Frequent consumption of fish has various health benefits along with 21 % lowering of risk of lung cancer according to few studies
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Many scientists and researchers believe that much more study is required to confirm the link between fish and the rate of reduction of risk of lung cancer.
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But there is strong evidence that omega-3 fatty acids that are abundantly available in fishes protect against colon cancer.
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The fishes that are rich in omega-3 fatty acids include salmon, mackerel, herring, sardines and albacore tuna fish that lower the risk of lung cancer. Omega-3 fatty acids also help in preventing heart disease, regulating blood pressure, and stroke.
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It is often recommended to eat fish twice a week and pregnant women once a week which helps fight against cancer and helps the body's ability to maintain overall health.
6. Red Peppers:
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Capsaicin present in red peppers and red chili peppers helps in reducing the chances of developing lung cancer, which was proved in a study conducted in mice exposed to carcinogens.
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This is because capsaicin helps in apoptosis, a physiological process by which harmful abnormal cells are destroyed and eliminated before they multiply and become a cancerous tumor.
7. Green Tea:
Green tea is rich in powerful antioxidants known as epigallocatechin gallate that helps fight against cancer, they may or may not be limited to lung cancer.
8. Chicken:
Taking poultry meat reduces the risk of cancer by 10 %. However, processed meat, and red meat are linked to an increased rate of cancer by 22 %, increasing the chances of lung cancer per 100 gms of red meat consumed daily. According to the American Institute of Cancer Research it is better to avoid red meat and processed meats.
9. Wheatgerm:
Studies on 72,000 Chinese non smokers females revealed that women who were exposed mostly to very high doses of side stream smoke in home and work place were 47 % less likely to develop lung cancer, when they consumed a diet rich in vitamin E. Wheat Germ is one of the best sources of Vitamin E, others such as almonds and sunflower seeds are also rich in Vitamin E.
Conclusion:
Diet and dietary changes help in overall health and wellbeing in an individual. It is always important and one should be aware of what the right food is. Lung cancer is mostly seen in smokers, and many think quitting smoking lowers the risk of lung cancer but including super foods in diet may be highly beneficial. Try to take a nutrient-rich diet instead of taking supplements. One should be very careful in picking the right foods.
