Cancer is one of the top killers in industrialized societies. But you can extend your life by minimizing your risk. Read on to find out how what you eat and how you prepare it can help you steer clear of cancer.
Combat Cancer with Cruciferous Veggies
Sometimes mother really does know best! When she told you to eat your broccoli, she was looking out for your life span. Broccoli, bok choy, Brussels sprouts, cauliflower, cabbage, and other cruciferous vegetables are potent defenders against cancer. These vegetables contain phytonutrients -- plant-derived chemical compounds -- that help cleanse the body of cancer-causing substances.
One of these compounds, indole-3-carbinol, is a potent anti-estrogen that hinders cancerous growths in the estrogen-sensitive cells found in the breasts, colon, and prostate. That's not all. Crucifers are also a great source of beta-carotene, vitamin C, vitamin E, folate, and calcium.
Broccoli Benefits Breathing
Our life expectancy is directly related to our lung capacity. For most people living in metropolitan areas, traffic and secondhand smoke greatly accelerate the loss of our breathing capacity and increase the incidence of lung cancer. Arm yourself against these negative health effects with antioxidant-rich vegetables and fruits, such as broccoli and apples. It has also been found that the antioxidant isothiocyanates, found in cruciferous vegetables such as broccoli, can substantially decrease the risk of lung cancer.
Save the Nutrients
Take a look at the way you are preparing your food. Are you killing the nutrients in your food? Many important nutrients are cooked away in high heat. Boiling can destroy half of the vitamins found in vegetables. Deep-frying produces the worst kind of fat, trans fat, which can clog your arteries and increase your risk of cancer.
Eating barbecued or grilled meat that is burnt or blackened on a regular basis is another way to make your cancer risk soar. Treat your food gently! You can preserve the nutritional value of your food when you lightly steam, quickly stir-fry, or simply broil.
Broccoli Stir-Fry with Noodles*
Serves 4
Vegetable stir-fry recipes are simple to make and really bring a lot of health to the table! Try this one, where broccoli takes center stage.
Ingredients
- 1 Tablespoon walnut oil
- 2 garlic cloves, thinly sliced
- 2 leeks, cut diagonally into 1/8-inch thick slices
- 1/4 cup water or broth
- 2 cups broccoli florets
- 2 carrots, thinly sliced
- 1 cup half-moon sliced zucchini
- 5 white mushrooms
- 1 red bell pepper, cored, seeded, and julienned
- 1 Tablespoon fresh basil, chopped
- 1 Tablespoon fresh cilantro, chopped
- 1 Tablespoon tamari
- Begin by preparing and cutting all of the vegetables so that they are ready to go.
- In a wok or large skillet, heat peanut oil and sauté the garlic and leeks, until crisp-tender.
- Add broccoli florets, carrots, zucchini, and 1/4 cup of water or broth. Cover and cook, stirring constantly, for 5 minutes.
- Add in the mushrooms and red bell pepper. Cook, stirring for 5 minutes.
- Season with basil, cilantro, and tamari. Serve over whole wheat or rice noodles.
*Recipe adapted from my book, Tao of Nutrition
I hope this article finds you preparing and eating nutritious foods for a long life! I invite you to visit often and share your own personal health and longevity tips with me.
May you live long, live strong, and live happy!
--Dr. Mao
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To learn more about Dr. Mao and other natural health tips, go to askdrmao.com.
To purchase Dr. Mao's book, "Secrets of Longevity," click here.
