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Prévention du cancer : vous avez plus de contrôle que vous ne le pensez ! | Dina Merhbi, nutritionniste-diététicienne 

 

Dina Merhbi

Nutrition

 

Did you know that in Quebec, cancer is the leading cause of mortality?
And that 90% of certain types of cancer (such as colon cancer) are caused by an unhealthy lifestyle and bad nutrition habits?
So, with these stats, we cannot turn a blind eye and say we have no control over our health.
In this short article, I will share with you 5 easy foods to add on a daily basis to give you a HUGE step forward towards cancer prevention.

VEGETABLES
Role: keeps your cells clean by the power of the antioxidants and phytochemicals they contain.
How to consume: fresh or frozen are your best options to ensure that you have the most nutrients available and the least amount of additives and preservatives.
Portions per day: 4-5 portions of vegetables per day
Examples of 1 portion: ½ cup cooked Brussel sprouts, broccoli, spinach, kale ; 1 cup uncooked spinach, kale

FRUITS
Role: Same great role as vegetables, but might contain other phytochemicals to balance out the body and clean up your cells
How to consume: fresh or frozen are your best options to ensure that you have the most nutrients available and the least amount of additives and preservatives.
Portions per day: 2-3 portions of fruits per day
Examples of 1 portion: ½ cup berries, ½ cup grapes, ¼ cup dried cranberries, 1 small orange, 2 clementines

ALLIUM FOODS (such as onions, green onions and garlic)
Role: these food items are your best bet to keep your blood clear and healthy, and clean up those arteries of yours. And keeping things clean decrease the probability of any building-up of bad cells.
How to consume: in salad dressing, in salad, in stews…anywhere you heart desires. But maybe not cake ;)
Recommendations: add where you can and the amount is all up to you

GREEN TEA
Role: great source of phytochemicals, and make sure to choose Japanese green tea (sencha) which contains 300x more phytochemicals than Chinese green tea
How to consume: 1 to 2 teaspoons per cup of boiling water. You can infuse for a short period (3 min.), or longer if you prevent a stronger flavor. (up to 10 min.)
Portions per day: up to 3 cups per day (lower for certain health conditions, such as high blood pressure or anxiety)

CURCUMA
Role: this amazing new spice has taken the front seat recently! It is truly a cancer-fighting spice that adds flavor and color to any dish
How to consume: this spice can be added to any cold or hot dish
Portions per day: 1 Tbsp. curcuma in your salad dressing, soups or sauté. And for maximum absorption, combine it with black pepper and olive oil!

  Here are some added tips if you want to take your health further and make sure you put chance by your side:

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  1. Maintain a healthy weight
  2. Quit smoking
  3. Stay active
  4. Avoid certain foods
  5. Drink alcohol in moderation

I hope you enjoyed this article, so do not hesitate to share it with your loved ones.
And if you have any questions regarding any of the articles I wrote, or would love to suggest a topic that interests you, I would love to hear from you: info@DinaMerhbi.com
Wishing you a beautiful and balanced day,

Dina Merhbi,

Registered dietitian, coach and yoga instructor.

NDG Clinic

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