Eating vegetables daily is an effective strategy for staying fit and healthy. But a certain type of vegetables in particular stands out: they are real, essential allies in reducing the risk of cancer. Here's how to easily incorporate them into your meals.
Adopt a balanced diet is essential to preserve its health. By choosing foods rich in nutrients, you strengthen your immune system and reduce the risk of many diseases, including cancer. THE vegetableswith their richness in vitamins, fiber and antioxidants, play a key role in reducing the risk of cancer. But among them, some, which stand out for their specific benefits, are particularly effective (you will easily find them in supermarkets this winter).
Antioxidants in vegetables help fight oxidation, a process linked to the growth of cancer cells, according to Dr. Anaum Maqsood, a gastroenterology oncologist at Houston Methodist. “Antioxidants in vegetables protect against chronic inflammation, a risk factor for certain cancers., she emphasizes.
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What is the best vegetable to prevent cancer?
Dr. Donald Barry Boyd, an oncologist at the Yale Cancer Center, also emphasizes the importance of fiber: “A diet rich in fiber, found in vegetables, fruits and whole grains, is essential for gut health, closely linked to immunity and cancer prevention.
Among the many varieties of vegetables, cruciferous stand out. Among the most common, we find arugula, watercress, turnip, radish, white radish, broccoli, Chinese cabbage, collard greens, kale, cauliflower, kohlrabi, Brussels sprouts and romanesco cabbage. Dr Maqsood considers them a pillar of prevention: “These vegetables contain phytochemicals that slow the growth of cancer cells. They're also easy to incorporate into different meals.” In addition to their preventative benefits, these vegetables offer great versatility. Add them to your salads, soups or stews for a healthier diet.
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How to include vegetables in your meals?
If getting more vegetables into your diet seems difficult, Dr. Daniel Landau offers some clever tips: “I often hide zucchini in cookies or carrots in smoothies for the kids.” It also highlights the benefits of sweet potatoes, a tasty and nutritious option, perfect for winter. To make vegetables even more appealing, try varying their preparation. For example, roasted sweet potatoes or air fryer vegetable fries can be delicious alternatives to traditional snacks.
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Although it is essential to consume vegetables, a good diet must be accompanied by other healthy habits. “A balanced diet often goes hand in hand with an active lifestyle, good sleep and effective stress management.”, recalls Dr. Boyd. Start by incorporating a vegetable into your meals, then gradually increase your consumption. Experiment with original and tasty recipes. By adopting these habits, you will easily achieve the recommended two to four servings of vegetables per day, while improving your overall health.
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