Research has shown that a diet filled with nutrient-rich foods like fruits, vegetables, and whole grains can help reduce the risk of cancer. Simple adjustments to your lifestyle choices can have a powerful healthy impact. In honor of National Cancer Prevention Month this February, here are five ideas for healthy breakfasts that can help you fight off cancer from the comfort of your own kitchen.
Fresh Fruit Salad
According to an article recently published in the American Journal of Epidemiology, diets that are full of healthy fruits may reduce the risk of certain stomach and lung cancers.
Foods high in Vitamin C can help prevent esophageal cancer. In fact, the American Cancer Society advocates the typical five-a-day rule for these very reasons. To start your day off right, put together a bright, colorful fruit salad. Simply start with your favorite cancer-fighting fruits (think oranges, berries, and grapes), ensure that they are all at peak ripeness, and chop! A spritz of lemon juice mixed in will brighten up the flavor and make for a simple yet powerful start to the day.
Morning Glory Muffins
If you need a breakfast with enough substance to keep you going or fuel your exercise routine, a morning glory muffin might be the way to go. Diets rich in whole grains, such as the whole wheat flour used in this recipe, contain fiber needed to keep the digestive tract healthy and prevent cancers in the digestive system. Additionally, the carotenoids found in the carrots in this recipe can help to reduce the risk of cancers found in the mouth, lungs, larynx and pharynx.
Throwing some fresh spinach or kale into that smoothie could make a big difference in your body's ability to fight cancer. Because they contain beta-carotene and lutein, leafy greens can add a nutritional punch to your daily diet. Most greens have a subtle flavor that can be masked beneath sweeter ingredients such as bananas or berries.
Looking for something filling and savory? Then a hearty, Israeli shakshouka may be just what the doctor ordered. Eggs poached in thick chunky tomatoes make this dish delectable, and the tomatoes themselves have been shown to reduce the risk of prostate cancer in men. Spread it over some whole grain toast for an added fiber benefit!
Black Bean Quesadillas
If eggs aren’t your thing, Black Bean Quesadillas made with whole wheat tortillas are a simple and quick option and can easily be eaten on-the-go! Research from the Food Protein Biotechnology Laboratory at Louisiana State University has shown that people who consume cooked black beans are at lower risk of liver, lung, breast, colon, and prostate cancers.
For more recipes and tips on healthy eating for cancer prevention, visit the American Cancer Society's website.