It’s no secret that eating a diet rich in colorful fruits and vegetables can provide numerous health benefits, including reducing the risk of cancer.

However, it’s not just about consuming these foods, but also knowing how to prepare and cook them to maximize their anti-cancer properties. Here are two expert tips to help you get the most out of your veggies:.

1. Add Healthy Fats to Your Veggies

Many cancer-fighting compounds found in vegetables, such as carotenoids and flavonoids, are fat-soluble, meaning they need to be consumed with healthy fats in order to be properly absorbed by the body.

This is why it’s essential to add healthy sources of fat to your vegetable dishes, such as:.

Extra virgin olive oil
Avocado oil
Nuts and seeds
Coconut oil
Fatty fish, such as salmon or tuna

Try drizzling your cooked veggies with a little bit of olive oil or adding some sliced avocado to your salad to help your body absorb more of the cancer-fighting nutrients.

2. Cook Your Veggies the Right Way

The way you cook your vegetables can also impact their cancer-fighting properties. Here are some tips to keep in mind:.

Steam or Bake, Don’t Fry

Frying vegetables can actually reduce their anti-cancer properties. Instead, try steaming or baking your veggies to retain more of their nutrients and health benefits.

Eat Some Raw Veggies

Raw vegetables contain more of certain nutrients, such as vitamin C, than cooked vegetables. Try adding some raw veggies to your meals, such as carrot or celery sticks with hummus, or a kale salad with a homemade dressing.

Don’t Overcook Your Veggies

Cooking vegetables for too long can also reduce their nutrient content. Try to cook your vegetables until they are just tender, but still maintain some crispness. This will help retain more of their cancer-fighting nutrients.

Pair Your Veggies with Other Cancer-Fighting Foods

Pairing your veggies with other cancer-fighting foods can also help increase their anti-cancer properties. Here are some foods that pair well with veggies:.

Garlic: Contains sulfur compounds that have been shown to have cancer-fighting properties.
Turmeric: Contains curcumin, a compound that has been shown to have anti-inflammatory and anti-cancer properties.
Ginger: Contains compounds that have been shown to have anti-inflammatory and anti-cancer properties.
Cruciferous vegetables: Vegetables such as broccoli, cauliflower, and Brussels sprouts contain compounds that have been shown to have anti-cancer properties.

Try adding some garlic and turmeric to your roasted veggies, or sautéing some ginger with your stir-fry. Incorporating these cancer-fighting foods into your diet can help amplify the anti-cancer properties of your vegetables.

Conclusion

Eating a diet rich in vegetables is a great way to reduce your risk of cancer, but it’s important to prepare and cook them properly to maximize their anti-cancer properties.

By adding healthy fats, cooking your veggies the right way, and pairing them with other cancer-fighting foods, you can help ensure that you are getting the most out of these superfoods.

By implementing these expert tips, you can feel confident that you are doing everything you can to support your body’s natural cancer-fighting mechanisms and improve your overall health.