How this underappreciated food group can reduce your risk of cancer
While lentils are often overlooked and underappreciated for their amazing health benefits, you may want to consider adding this legume to your diet as much as two times per week. This “elite” legume has been studied and proven to reduce the risk of breast cancer by an astounding 24%.
This remarkable legume not only contributes to lowering the risk of cancer but also aids in combating metabolic syndrome – a condition that afflicts over 36% of Americans today, potentially leading to cancer as well.
So, let’s take a closer look at what research is showing and how lentils are regarded as one of the most potent foods to reduce the risk of certain cancers.
Prevent breast cancer by eating lentils
Lentils offer a range of impressive health benefits, including a potential reduction in breast cancer risk. A study in the International Journal of Cancer explored the link between flavonol intake and breast cancer risk in over 90,000 premenopausal women over eight years.
The results were compelling: women who consumed two weekly servings of lentils showed a significantly lower risk of breast cancer than those who didn’t. This highlights the potential of lentils as a valuable dietary element in promoting optimal breast health.
How to prevent cancers of the digestive system
In addition to the remarkable findings of the previous study, other research has yielded equally impressive results. A study conducted by Norwegian scientists unveiled a noteworthy association between lentil consumption and a decreased risk of cancers affecting the upper digestive tract.
The investigation involved analyzing legume consumption among 3,539 cancer cases, revealing that a higher intake of lentils led to a remarkable 37% reduction in the risk of cancers in the mouth, esophagus, throat, and larynx. Furthermore, separate studies have underscored the potential of lentils to significantly lower the risk of colon cancer by an impressive 47%. Notably, lentils’ fiber content is also believed to play a role in preventing colorectal cancer.
Examining the realm of prostate cancer, a comprehensive 6-year study delved into the impact of lentil consumption on prostate cancer risk. Astonishingly, the results indicated that men who incorporated three or more servings of lentils into their weekly diet experienced a remarkable 50% reduction in prostate cancer risk. These findings underscore the potential of lentils as a dietary ally in the fight against various types of cancer.
Harness the power of selenium in lentils for enhanced health
Selenium, a vital mineral, finds ample representation in lentils, making them a valuable dietary inclusion. The scarcity of selenium-rich foods underscores the significance of incorporating lentils into your diet. But how does this mineral translate to health benefits?
Selenium possesses multifaceted properties, ranging from reducing inflammation and curbing tumor growth to triggering the production of killer T-cells, thereby bolstering immune responses against infections. These attributes collectively equip your body with the necessary ammunition to combat cancer effectively. With this impressive arsenal of health benefits, lentils stand out as an exceptional addition to your nutritional routine.
How to start adding a healthy legume into your diet
If you want to reap all of the benefits of organic lentils, you will likely want to know the best ways to include them in your diet. Start by adding them in at least twice per week, as research has found that enjoying this legume two to three times per week comes with cancer-protective health benefits.
Here are some creative ways to add more legumes to your diet.
• Add some organic beans to vegetable soups or stews
• Make a “meat” sauce made with beans and homemade tomato sauce
• Toss cooked beans into a fresh, organic vegetable salad
• Make a healthy bean dip by mashing them up with garlic, onion, and spices of your choice