17:40 10 August 2007
As a nation we are eating, drinking, smoking and tanning ourselves into oblivion. It's time to take action! Use this cancer-busting eating plan to reduce your risk of contracting the deadly disease.
Research has shown that there has been an explosion in the number of Britons suffering from skin cancer alone in the past decade ? up by 43%.
Leading organic chef Daphne Lambert told the Daily Express: "There are many practical ways you can improve your diet to prevent cancer and even reduce the size of some tumours."
The anti-cancer breakfast plan
? Whole grain muesli with yogurt raspberries and almonds
Soaking rather then cooking whole grains minimises the loss of selenium, an anti-oxidant that reduces the risk of prostate cancer. Selenium works with the vitamin E in almonds to improve immune function. Raspberries are rich in ellagic acid which stops carcinogens from destroying cell membranes.
How to cook: Soak wheat, barley, rye and oat grains over night. Strain the next morning and add raspberries, nuts and yogurt.
? Orange, mango avocado and flax smoothie
Vitamin C in oranges, betacarotene in mango and vitamin E in avocado work together to protect us from free radical damage that can lead to cancer. Flax is rich in lignans, phytonutrients which help prevent breast and prostate cancer.
How to cook: Blend the fruit and add some ground flax seeds.
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Soya milk is rich in a group of phytonutrients known as isoflavones which may help prevent breast cancer. Apples are a good source of phenolic acid which is known to inhibit the growth of tumours in the liver. Ginger is an antioxidant.
How to cook: Make pancakes the usual way, then grate apple and mix with ginger to put inside. Add yogurt and roll, easy!
? Baked tomatoes with rosemary and rye toast
Lycopene a phytonutrient responsible for the red colour in tomatoes is a powerful antioxidant. Heating tomatoes makes it more efficient. Rosemary has cancer fighting properties and rye is a good source of protective lignans.
How to cook: Chop tomatoes in half and cook in the oven for 15 minutes. Spinkle with seasoning and rosemary, then serve on rye toast.
? Shitake mushrooms with wilted greens (spinach)
Shitakes can help the regression of breast tumours. They are beneficial both raw and lightly cooked.
How to cook: Cut mushrooms into thick slices and cook until soft in olive oil. Add leave greens, allowing them to wilt and then serve with seasoning.
Get them in!
Cheat your way to eating five a day.
The anti-cancer dinner plan
? Broccoli in tomato source with garlic and basil
When eaten together they help to reduce the risk of prostate tumours.
How to cook: Soften two chopped onions and two chopped cloves of garlic. Add half a pint of vegetable stock and the tomatoes. Simmer for 45 minutes, blend with torn basil and add steamed broccoli. Add pasta for a more substantial dish.
? Beetroot and tomato risotto
The anti-cancer properties of allysulfides found in garlic are enhanced by brown rice.
How to cook: Heat some olive oil; add three chopped garlic cloves and two chopped onions. Stir in brown rice and then add three peeled and cubed beetroots with vegetable stock. Simmer until the rice is cooked, then add tomatoes and garnish with basil.
? Baked mackerel fillet with green leaves and citrus chilli dressing
Mackerel is an excellent source of omega 3 fatty acids which protect against breast and other cancers. Raw green leaves are a rich source of chlorophyll, a powerful healer.
How to cook: Mix olive oil, with one chopped clove of garlic and the juice, and zest, of half a lemon. Place four mackerel fillets on an oiled tray and pour over the marinade. Leave for 15 minutes then bake for 12 minutes. Serve over mixed green leaves and drizzle on marinade.
? Grilled sardines with lemon and garlic and wilted spinach salad
Eating onions and garlic appears to lower the risk of breast, oesophageal and stomach cancer.
How to cook: Place 6 scaled and gutted sardines in a grill dish. Mix the juices and zest of one lemon with a chopped clove of garlic and olive oil then pour it over the fish. Marinade for 30 minutes and grill for 10. Chop parsley and spinach. Cook the other chopped garlic and three onions in olive oil, toss in the leaves and cook gently until they soften and begin to wilt.
Fantastic foods to boost your health.
Chunky vegetable and white bean soup
A diet rich in vegetable and pulses reduce the risk of colon cancer. The fibre helps eliminate free radicals.
How to cook: Over a low heat soften four cloves of copped garlic and one chopped onion in olive oil. Add one chopped carrot; two chopped sticks of celery, one chopped leek and one chopped turnip. Cook for two minutes. Stir in tomato puree, add two pints of vegetable stock and bring to the boil. Simmer for 25 minutes. Add broccoli and spinach and simmer for a further two minutes.
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