Breast cancer fighting foods (with lentil and veggie soup recipe)

Breast Cancer Fighting Salad

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Reduce your risk of breast cancer, one meal at a time! Changing your diet can be an effective way to help prevent or reduce your risk for breast cancer. According to the American Institute of Cancer Research, 40% of breast cancer cases can be reduced with diet changes. Try adding these three powerful foods to keep you and your loved ones healthy:

Cruciferous Vegetables

Load up your plate with lots of greens! Vegetables such as broccoli, cauliflower, Brussels sprouts and kale are rich in sulforaphane, one of the most protective compounds found in plants that help prevent cancer. One recent study suggests sulforaphane can selectively target and kill cancer cells while leaving normal cells healthy and unaffected.

Fiber

Studies have shown a strong link between eating fiber and a reduction in the risk of breast cancer. Consumption of both soluble and insoluble fiber has been found to reduce the risk of breast cancer.

  • Insoluble fibers are considered gut-healthy fibers because they have a laxative effect and add bulk to the diet.
  • Soluble fibers attract water and form a gel, which slows down digestion. This type of fiber delays the emptying of the stomach and makes the body feel full longer.

Fiber may also ensure that less estrogen is free, which in turn lowers your risk of breast cancer. Whether you’re trying to lose weight or fight cancer, the body needs 35 grams of fiber each day to stay fit and healthy.

Folate

Looking for folate? It occurs naturally in food, such as leafy vegetables, asparagus, fruits, legumes, mushrooms, orange juice and tomato juice. A recent study found women with the highest folate levels had a 44% lower risk of breast cancer than those with the lowest folate levels. To protect yourself against breast cancer, consume 1-2 servings of folate-rich foods a day.

The spinach in this recipe is just one food that contains cancer-combating folate. Eggs, oranges and asparagus are also members of this potent food group.

Ready to put this knowledge into action? Here is a folate-rich, hearty lentil and veggie soup to try!

Lentil and Veggie Soup

Ingredients

  • 1 onion
  • 3 tbsp of olive oil
  • 2 large carrots
  • 2 stalks celery
  • 2 cloves garlic
  • 1 bay leaf
  • 2 large fresh tomatoes
  • 2 cups dry lentils
  • 8 cups low-sodium vegetable broth
  • 1/2 cup spinach
  • 1/4 tsp ground tumeric
  • 1/8 tsp ground black pepper

Directions

  • Place large pot with olive oil over medium heat.
  • Chop onions, carrots and celery and add to pot. Cook and stir until onion is tender.
  • Mince garlic and pour into soup.
  • Add bay leaf and cook for 2 minutes.
  • Stir in lentils, water and diced tomatoes, and bring to a boil.
  • Reduce the heat and simmer the soup for one hour (at least).
  •  Rinse and thinly slice spinach and stir into pot until cooked.
    • For an extra kick – season soup with turmeric and black pepper.

This is a post by Blue Care Network

Photo Credit: Neel’s Corner

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