Easy tips:
Make a simple homemade sauce with fresh or canned tomatoes.
Add sliced tomatoes to salads or sandwiches.
Roast cherry tomatoes with herbs for a flavorful side.
4. Garlic
Garlic contains organosulfur compounds studied for their potential role in supporting DNA repair and reducing inflammation. Frequent garlic use in diets shows links to lower colorectal cancer risks in some research reviews.
How to incorporate:
Mince fresh garlic into stir-fries or soups.
Roast whole bulbs for a mild, spreadable flavor.
Add to dressings or marinades for everyday meals.
5. Whole Grains (Oats, Brown Rice, Quinoa)
Whole grains deliver fiber that supports digestive health and helps maintain steady weight. Strong evidence connects higher whole grain intake to reduced colorectal cancer risk.
Practical additions:
Swap white rice for brown rice or quinoa in meals.
Start the day with oatmeal topped with fruit.
Use whole-grain bread for sandwiches or toast.
6. Legumes (Beans, Lentils, Chickpeas)
Legumes offer fiber, plant protein, and folate. Research indicates that diets rich in beans and lentils associate with lower colorectal cancer risks, partly due to fiber’s role in gut health.
Quick recipes:
Add canned chickpeas to salads for crunch.
Make lentil soup with veggies for a hearty meal.
Mash black beans into veggie patties.
7. Nuts (Especially Walnuts)
Nuts provide healthy fats, fiber, and plant compounds. Studies suggest regular nut consumption links to lower risks for certain cancers, supporting overall heart and metabolic health.
Simple uses:
Sprinkle walnuts on salads or yogurt.
Grab a small handful as a snack.
Blend into smoothies for creaminess.
8. Carrots
Carrots supply beta-carotene and other carotenoids. Evidence points to their inclusion in plant-rich diets correlating with protective effects for mouth, stomach, and other cancers.
