The leading factor in death worldwide has been cancer. Every year on February 4th, World Cancer Day is commemorated to combat the disease and the fear that the name invokes. In 2023, World Cancer Day will celebrate the second year of the "closing the care gap" campaign, which is about recognising discrepancies in cancer care and taking action to address them. It is important to remember the adage that prevention is better than cure. Thus, as a preventive step, one can begin with daily living, which includes foods and drinks and how to handle them. Yes, you read that correctly! The way you treat certain meals can prevent cancer and protect you from its risks.
Research indicates that while some cancer threat factors, like genetics and environment, are out of your control, approximately 70% of your lifelong risk of cancer is something you can manage, including your food. What you eat and don't eat and how you store, clean, prep and cook food can substantially impact your well-being, including avoidance or battle cancer. As we prepare to mark World Cancer Day, let us understand how to minimise the chances by handling foodstuffs correctly.
Include raw vegetables and fruits
Consume at least some raw fruits and vegetables because they contain the most vitamins and minerals. Undoubtedly, cooking certain vegetables might increase the vitamins' usability by our bodies.
Don't over steam vegetables
Steam vegetables only until they are soft. By doing this, more vitamins are preserved. Vegetables lose many of their vitamins and minerals when they are overcooked. To ensure you get all the vitamins from the vegetables when you boil them, use the broth in soup or other recipes.
Use fruits and vegetable cleaning brush
Always wash fruits and vegetables thoroughly. Washing does not remove all pesticide residue, although it does lessen it. Cleaning is best done using a vegetable brush.
Utilise immune-boosting herbs and spices
Spice up your meals with immune-boosting herbs and spices. Garlic and ginger offer not only flavour but also essential cancer-fighting elements. Turmeric, basil, rosemary, and coriander are other good bets. Try incorporating them into soups, salads, and casseroles.
Don't use plastic wrappers in the microwave
Watch what you put in the microwave. Cover your food in the microwave with waxed paper rather than plastic wrap. Use only microwave-safe containers.
Stay away from mildewed foods
Refrain from eating anything that appears or smells rotten or mouldy. It most certainly contains aflatoxin, a strong carcinogen found in mildewed peanuts. Nuts will last longer if stored in the refrigerator or freezer.
Oil storing and cooking rules
Choose healthy cooking techniques like baking, boiling, steaming, or broiling in substitute of deep-frying, pan-frying, and sautéing. Cooking oils over high heat is not recommended. Heating or baking at low temperatures (less than 240 degrees) keeps oils and fats from becoming carcinogenic. Keep oils in airtight containers in a cool, dark area. They rapidly go rancid when exposed to heat, light, or air.
Be cautious with barbecue
Meat cooking in barbecue, Image Source: Pexels
Use caution when barbecuing. Carcinogenic chemicals are produced when meat is burned or charred. If you decide to barbecue, flip the meat regularly to avoid charring or overcooking. The meat or other foodstuff must be cooked at the right temperature (not too hot). Choose leaner cuts of meat if you can since lard that drops into the flames can also emit a chemical associated with cancer.
Use these nine tips to handle foods to prevent the occurrence of cancer and mitigate it as much as possible. Do your bit to support the cause of World Cancer Day.