1. Eat Various Color Vegetables
Various colors of vegetables not only make your special dish colorful and appealing, but each distinct color of vegetables also contains specific types of nutrition, all of which are described in details below.
- Red vegetables including tomatoes contain antioxidant called ‘Lycopene’ which can reduce the chance of getting testicular cancer, lung cancer, and stomach cancer.
- Yellow and Orange vegetables like pumpkin and carrot contain antioxidant called ‘Beta-Carotene’ which can reduce or prevent oxidation process in the body.
- Green vegetables such as broccoli, morning glory, and kale are rich in Vitamin C, Vitamin A, and Pigment Chlorophyll.
- Purple vegetables such as purple cauliflowers, Syzygium Malaccense, and brinjal are all rich in Anthocyanin which can reduce chance of cancer.
- White vegetables such as Chinese cabbage are rich in antioxidant ‘Beta-Carotene’
2. Eat variety of Fruits
Fruit has been recognized as a good source of vitamins and minerals including fibers that are essential for healthy digestive system.
Benefits of eating fruits
- Orange: High in Vitamin A and C which are source of antioxidant
- Pineapple: High in Vitamin C, Beta-Carotene, and Manganese needed for sustaining immune system
- Papaya: High in Vitamin A, B, and C and is great for maintaining a healthy excretory system
- Mango: High in Vitamin A and C and is also great for curing dizziness
3. Eat whole grains
Whole grains such as brown rice, corn, and millet contain all the essential and naturally-occurring nutrients such as Vitamins, fiber, and antioxidant. Not only are they nutritious, but minerals found in whole grain also serve as a medium in escorting harmful substances out of the body.
Nutrition Values or whole grains
- Brown Rice is packed with nutrients like magnesium and complex carbs that gives you energy throughout the day. It is also rich in fiber which is needed to minimize the amount of time cancer-causing substances spend in contact with colon cells. Eating brown rice will reduce the chance of getting diseases like Beriberi, Anemia, and cancer.
- Millet contains Vitamin B1, Vitamin A, Potassium, and Fiber that helps reduce chance of getting Aphthous Ulcer, Beriberi, and other liver, lung, or stomach problems.
- Nuts are rich in protein, Vitamin B3, and magnesium. Eating nuts will also help reduce the chance of getting intestinal cancer.
4. Use herbs or spices to flavor your food
Herbs and spices are extracted from plant’s root, stem, bark, seeds, or the leafy part to be used for food flavoring. Most of the herbs and spices are odoriferous and spicy. The spicy taste came from resin of that particular plant. Whereas their pleasant smell comes from extracted oil.
Benefits of herb and spices
- Chilli contains nutrient like Capsaicin that helps in calorie burning and reduce the chance of cancer
- Tumeric contains nutrient likeCuruminoids that help reduce cholesterol and reduce the chance of getting heart diseases and intestinal cancer.
- Garlic contains nutrient like Dially Sulphide that help reduce the chance of getting cancer.
- Ginger contains nutrient like Gingerol that help reduce LDL Cholesterol which are bad cholesterol in the body and also reduce the chance of getting intestinal cancer.
5. Antioxidant diet
Not only can you find antioxidants in food, but there are also several, natural drinks such as juice or tea is rich in antioxidants. These drinks not only quench your thirst, but also are rich in nutrients essential for maintaining a healthy lifestyle.
- Green Tea Green tea is more than just green liquid. Many bioactive compounds in the tea leaves contain large amounts of important nutrients such as Epigallocatechin Gallate (EGCG) which function as powerful antioxidants. However to reap the most benefits of green tea, it should be drank right after brewing because oxidation can occur to pair up good nutrients.
6. Mind the Cooking Method
The cooking method is actually as important as the food itself. Recommendations for appropriate cooking methods are described below.
- Grilling: Eating burnt meat from the grill can significantly increase the chance of developing pancreatic cancer. The burnt bits of the meat should be sliced out to reduce the risk.
- Raw Meat: Eating raw meat especially that of the fresh water fish is prone to bacterial infection. It is best to cook the meat before consumption.
- Repeatedly-used deep frying oils: When oils are heated repeatedly, they undergo series of chemical reaction like oxidation, hydrolysis, and polymerization, all of which creates harmful byproducts which are eaten into the body. It is suggested to control the amount of times the oil is reused.
7. Avoid Junk and Oily Food
In our diet, oil can be found in both meat and vegetables. They can be classified as such:
- Saturated Fat: Can be found in animal fat products such as butter, fatty meat, or even coconut oil. Many health care associations recommend against its consumption due to concerns of heart disease risk.
- Unsaturated Fat: Can be found in olive oil, safflower oil, corn oil, and fish (especially sardines and salmon). According to several researches, consuming unsaturated fatty food may benefit insulin levels and blood sugar control. It can also reduce LDL Cholesterol which are bad cholesterol in the body and prevent risks of developing heart diseases.
8. Cut Down Red Meat Consumption
Red meat such as pork, beef, and lamb are all high in saturated fat. High consumption in red meat might increase the risk of developing cancer and obesity. It is recommended to limit red meat consumption to 500g. per week to minimize risk associated.
For alternating diet, fish is considered a great choice because fish are high in protein and for some species Omega3 which are essential for brain and nervous system development.
9. Cut Down Fermented and Pickled Diet
Although we use ingredients like salt or soya sauce to create salty flavor in our favorite dish, however consuming too much ‘sodium’ will have a negative effect on the body.
Sodium: is an essential nutrient needed for body function. However, if sodium is over-consumed, it will have a serious negative effect on the body.
Sodium: Sodium is much found in fermented meat such as fermented fish, picked vegetables and fruits. It is recommended that it is best to reduce sodium consumption to an appropriate level to reduce the risk of developing cancer.