Page 11 - Mediderman Magazine

Mediderman Magazine 11

From Broccoli to Turmeric

and Garlic to Fish…

FOODS THAT WILL SHIELD YOU AGAINST BREAST CANCER

Diet Specialist Melike Şeyma Deniz of Acıbadem Fulya

Bad eating habits which accompany a low level of physical Fish, which we know to have many positive effects on
activity paves the way to many disorders such as diabetes general wellbeing, is one of the must-have foods in
and cardiac diseases, as well as certain types of cancer. protection against breast cancer. However, in order to
Breast cancer, which is one of the most frequently encoun- benefit from fish at maximum level, you should eat fish at
tered types of cancer in women, is also associated with bad least twice a week, cook it with correct methods such as
eating habits and, as a consequence of these, increase of grilling or steaming and avoid processed fish such as
fat accumulation in the body. In order to be protected from smoked fish.
breast cancer, women need to increase the level of their
physical activity, decrease the ratio of fat in their bodies 5- Have olive oil
and adopt healthy eating habits. Another point which Thanks to the vitamin E in its content, olive oil both
should be taken into consideration is to make sure that prevents development of cancer and strengthens the
your diet includes the foods that have particular impor- immune system. When you need to use oil, you can
tance in the struggle against breast cancer. Nutrition and choose olive oil and benefit from these positive effects.
Diet Specialist Melike Şeyma Deniz of Acıbadem Fulya However, do not forget that portion control is important
Hospital explained the foods that should be consumed no matter how healthy a food is, and monitor your intake
regularly due to their protective effects against breast of olive oil.
cancer.
6- Do not forget legumes
1- Always include sulfur-rich vegetables in your diet Having normal weight is also important for protection
All vegetables have protective qualities against cancer due against breast cancer.Nutrition and Diet Specialist
to their antioxidant content. Particularly, sulfur-rich MelikeŞeymaDeniz says, “Legumes such as dried beans,
vegetables which are known for their sharp smell and taste, chickpeas and lentils help stabilize blood sugar by means
such as broccoli, cauliflower and cabbage, are very promi- of the fiber in their content and extend the duration of
nent in regard to their anti-cancer properties. Studies show fullness” and adds, “It is very beneficial to eat legumes,
that the compound referred to as “glucosinolate”, which is which are also a source of vegetable protein, as hot
present in the said vegetables, has a cancer-stopping effect dishes or in boiled form in salads, two or three times a
in various organs. Therefore, women should make sure to week”.
include these vegetables in their diet, especially when
theyare in season. 7- Eat garlic raw
Scientific studies show that garlic provides protection
2- One dessert spoon of turmeric everyday against cardiovascular diseases, strengthens the immune
Turmeric can be used against many different types of disor- system and has anti-cancer properties. All these positive
ders such as arthritis and cardiac diseases by means of the effects are available thanks to a component referred to as
curcumin it contains, which also gives turmeric its yellow- “allicin”. In order for allicin to be effective, garlic needs to
orange color. You can have one dessert spoon of turmeric, be crushed and eaten raw. You can try adding raw garlic
which is believed to prevent growth and spreading of to food after it is cooked instead of cooking it together
cancer cells, every day in order to provide protection for with the dish.
yourself. You can also add turmeric to salads, yogurt and
soups or use it in other dishes by frying it in the oil you use Avoid sources of empty calories.
for these dishes. All foods which contain high amounts of sugar and/or fat,
such as processed cakes, cookies, desserts, ice-cream,
3- Have a diet rich in vitamin C etc. are referred to as sources of empty calories. Empty
It is believed that insufficient intake of vitamin C, which is calorie sources indirectly and adversely affect cancer
among antioxidant vitamins, can be related to development development by causing weight gain, as well as accelerat-
of cancer. Nutrition and Diet Specialist Melike Şeyma ing the growth of cancer cells by means of their high
Deniznotes that at least one of the citrus fruits such as sugar content. Nutrition and Diet Specialist
oranges and grapefruits or vegetables such as tomatoes MelikeŞeymaDeniz notes that consumption of such
and peppers should definitely be included in the diet. foods should be minimized, if not eliminated completely.
4- Eat fish the correct way