Adopting a diet rich in foods known to help prevent cancer can be simple. In an informative TikTok video, health expert and nutritionist Nichole Andrews shares a variety of carbohydrate-rich snacks and meal combinations that are easy to incorporate into your daily routine.
These nutritious options are packed with essential nutrients, antioxidants, and fiber, all of which play a crucial role in maintaining healthy and resilient cells. Her suggestions include whole grain crackers, dark chocolate, berries, whole grain cereal with fruit, yogurt, olives, and many more.
1. Whole Grain Cereal With Fruit
For her first pairing idea that can "help you reduce cancer risk," Andrews suggests eating a bowl of whole grain cereal with fruit every day. In the clip, she can be seen enjoying blueberries and raspberries. Doctors concur that fruits and whole grains can greatly benefit your body. These foods are rich in nutrients that support cellular well-being. Together, they offer a delightful and nutritious mix of fiber and antioxidants.
2. Dark Chocolate
Andrews also recommended eating a tiny square of dark chocolate along with fruits like strawberries. A modest serving of dark chocolate paired with fruit not only delights the taste buds but also offers antioxidants and polyphenols, which may aid in preventing cancer.
3. Carrots
Another combination Andrews showed in her video was a plate full of carrots, string cheese and bell peppers (we'll get into the benefits of those later). This snack made from carrots provides fiber and calcium, working in tandem to safeguard cells and boost the immune system.
4. Bell Peppers
As for bell peppers, they are packed with antioxidants such as vitamins C and E, along with plant compounds like lutein, quercetin, and capsanthin. These nutrients might aid in defending against cancer, as the nutritionist pointed out.
5. String Cheese
Eating string cheese might reduce your risk of cancer, particularly when paired with vegetables such as carrots or bell peppers. A typical string cheese stick, often crafted from mozzarella, offers numerous health advantages, including calcium, protein, vitamin B12, and selenium. Additionally, it has anti-inflammatory properties, according to the expert.
6. Yogurt
Andrews also shared that eating "yogurt with a cheese stick" can be a great "cancer prevention snack idea." Doubling up on dairy provides the highest amounts of protein and calcium. A small cup of yogurt combined with a cheese stick also delivers beneficial probiotics. These elements work together to promote excellent gut and immune system health.
7. Olives
Elsewhere in the clip, Andrews advised eating kalamata olives along with carrots and string cheese. Creating a plate with olives, vegetables, and cheese is an excellent approach to incorporating healthy fats, fiber, and protein into your diet for both satisfaction and nutrition. Olives are packed with vitamin E and other antioxidants, which can protect cells from damage and reduce chronic inflammation. These nutrients might also lower the risk of certain health issues, such as cancer.
8. Berries
Andrews says that drinking a protein drink while eating berries can also be great for cancer prevention. Berries are rich in antioxidants that combat harmful free radicals in the body. They can aid in reducing blood pressure and cholesterol while minimizing oxidative stress. They also enhance the immune system. Blueberries, in particular, are packed with flavonoids, a kind of antioxidant that helps protect cells from damage. Additionally, berries are high in fiber, which can lower cholesterol, promote a sense of fullness, and help prevent or treat constipation. Overall, these qualities make blueberries, strawberries, raspberries, blackberries, etc. excellent for cancer prevention.
9. Hard Boiled Eggs
Andrews also films herself preparing a plate of two hard boiled eggs, a handful of strawberries and a small piece of cheese. Boiled eggs offer a full range of essential amino acids, providing a complete protein source that the body can easily digest and absorb. They are rich in nutrients that support brain health, such as omega-3 fatty acids and antioxidants. Additionally, eggs are packed with protein, calcium, phosphorus, magnesium, and vitamin D, all of which contribute to strong bones and muscles. Unlike fried eggs, boiled eggs are made without extra oil or butter, resulting in a lower calorie and fat content, which can contribute to a healthier, more resilient body.
10. Nuts
Fan of peanuts and similar nuts? You're in luck. Andrews recommends eating some along with a banana to lower your risk of cancer and make your immune system stronger. Almonds and pistachios, for example, are rich in vitamin B2, vitamin E, magnesium, copper, and phosphorus, all of which support the body in combating sickness. Additionally, they provide vitamin B6, essential for nutrient metabolism and maintaining a healthy immune system.
11. Oatmeal
She also suggests having protein oatmeal with a banana to reduce cancer risk. Whole grains such as oats are rich in fiber, antioxidants, and plant-based compounds known as phytoestrogens. These nutrients offer numerous health benefits, including a decreased chance of osteoporosis, heart disease, and breast cancer, which collectively aid in cancer prevention.
12. Whole Grain Crackers
Speaking of whole grains, Andrews also opts for crackers with a tiny piece of cheese and a cup of blueberries. Who wouldn't want a nutritious cheese platter? This timeless blend of whole grain crackers, cheese, and fruit delivers a delightful balance of fiber, protein, and antioxidants, which promotes cellular health. Be sure to skip the processed meats, as Andrews cautions they can raise your cancer risk.
The Bottom Line
Although no single miraculous food exists to fully shield you from cancer, Andrews' advice can fortify your body and immune system. Consuming a diet rich in vegetables, fiber, and whole grains, as she noted, can lower your chances of developing the disease.
