5 Healthy Foods That Reduce Your Risk of Cancer
February is National Cancer Prevention Month. Created by the American Institute for Cancer Research, this annual observation promotes healthy lifestyle choices to reduce cancer risk.
Almost two million Americans were diagnosed with cancer in 2022, and more than 609,000 people succumbed to the disease.
In addition to early detection and being physically active, seniors can mitigate their cancer risk by eating healthy, well-balanced meals. Now is the perfect time to start incorporating more nutritious foods into your diet.
Five Cancer-Fighting Foods
Keep reading to discover five cancer-fighting foods seniors should eat daily.
1. Leafy Greens
Are you consuming enough veggies? Leafy greens, like kale and spinach, are packed with antioxidants. These bolster your body’s natural defenses. Don’t like spinach or kale? You can also try arugula, romaine, collards, or Swiss chard. Enjoy them as a side salad for lunch or dinner.
2. Whole Grains
Whole grains, such as brown rice, oats, barley, quinoa, and oatmeal, are rich in fiber. They reduce your risk of getting colorectal cancer, and whole grains help regulate blood pressure, weight, and cholesterol levels. These foods may also prevent heart disease and diabetes. Eat a bowl of oatmeal or whole-grain toast for breakfast to start your day on the right foot.
3. Citrus Fruits
Love oranges, grapefruits, or pomelos? Good! These citrusy foods contain phytochemicals, dietary fiber, potassium, folate, calcium, and vitamins C and B6. Citrus fruits also reduce inflammation, which is a precursor to cancer. Add lemons to your water, or make a grapefruit smoothie for a refreshing drink. A quinoa citrus avocado salad is a delicious meal for lunch or dinner.
4. Nuts
In the mood for something crunchy? Grab a handful of walnuts! This anticancer snack contains melatonin, ellagitannins, and gamma-tocopherol, all of which reduce gene expression, inflammation, and oxidative stress. These issues can increase your risk of developing certain types of cancers.
5. Coffee
Coffee lovers can rejoice! When drunk in moderation, coffee may reduce your risk of liver and endometrial cancers. Don’t like coffee? If so, try tea. Green and black tea can prevent bladder cancer.
5 Tips to Reduce Your Risk of Cancer
In addition to eating healthy foods, seniors can use these simple tips to prevent cancer:
- Avoid eating fast foods.
- Limit alcohol consumption.
- Get plenty of physical activity.
- Wear sunscreen and lightweight, long-sleeved clothing to protect your skin from UV rays.
- Get screened for cancer regularly.
We Can Help Seniors Make Delicious, Cancer-Fighting Meals
Some seniors may struggle to cook healthy meals. Luckily, Visiting Angels of Tulsa, OK, can help! Our friendly in-home caregivers assist seniors with meal planning and preparation. They’ll also drive you to the grocery store and doctor’s appointments.
Want to know if our award-winning caregiving services are right for you? Contact us today at (918) 609-5600. We proudly serve seniors throughout Tulsa, Owasso, Broken Arrow, Jenks, and Bixby. We’re excited to hear from you!