Lentils help lower cancer risk (recipe included)
07/16/2021 / By Joanne Washburn / Comments
Lentils help lower cancer risk (recipe included)

Lentils have been popping up in all kinds of foods in recent years, from crunchy chips to gluten-free pastas. For the uninitiated, lentils are tiny, round legumes – edible seeds that grow in pods – that come in a variety of colors, including black, brown, yellow and green. They’re also one of the world’s oldest health foods.

Lentils are a staple ingredient in soups, grain bowls and Indian dishes like dal. But lentils have so much more to offer. In fact, several studies have shown that this fiber-rich superfood can help lower the risk of various cancers, including cancers of the breast, mouth, esophagus, throat, colon, larynx and prostate.

Lentils for cancer prevention

Lentils have long been associated with numerous health benefits due to their nutritional profile. But among the most impressive health benefits of this superfood is its potential to lower the risk of breast cancer. In a study published in the International Journal of Cancer, researchers assessed the relationship between flavonol intake and breast cancer risk in premenopausal women. Flavonols are potent compounds found in lentils.

The researchers studied the women for eight years and found that women who had two servings of lentils every week had a much lower risk of developing breast cancer than those who ate fewer servings or none at all, possibly due to the flavonols in the lentils.

Potent bioactive compounds in lentils, such as flavonols, are thought to prevent cancer by stopping cancer cells from multiplying and spreading to other parts of the body.

In another recent study, Norwegian scientists found a link between lentil consumption and a reduction in cancers of the upper digestive tract. In particular, they studied legume intake in over 3,500 cancer patients and found that eating more lentils was associated with a lower risk of developing cancers of the mouth, throat, larynx and esophagus.

More recently, scientists have started looking into the potential of lentils to lower the risk of colon and prostate cancer. In one six-year study, researchers found that men who ate at least three servings of lentils per week reduced their prostate cancer risk by as much as half.

The essential trace mineral selenium is also believed to have something to do with lentils’ anti-cancer potential. Previous studies have shown that selenium can reduce chronic inflammation, which is associated with the development of cancer. Selenium can also decrease tumor growth and stimulate the production of killer T-cells. These are immune cells that kill certain cells, including cancer cells and virus-infected cells.

Only a handful of plant-based foods, lentils included, are rich in selenium. If you follow a vegetarian diet, you’d be hard-pressed to find reliable sources of this cancer-fighting mineral.

Cancer-fighting Mediterranean lentil salad

This hearty lentil salad is perfect as a vegetarian main dish, but you can also serve it as a side. Packed with antioxidants from olive oil, tomatoes and other nutritious ingredients, the anti-cancer potential of this Mediterranean-style salad can’t be overstated.

Ingredients:

  • 1 cup uncooked green lentils
  • 1 cup cherry tomatoes, quartered
  • 1 cup diced cucumbers
  • 1/3 cup crumbled feta cheese
  • 1/4 cup kalamata olives, chopped
  • 1/4 cup flat-leaf parsley, chopped
  • 1/4 cup diced red onion
  • 1 Tablespoon olive oil
  • 1 Tablespoon red wine vinegar
  • 1 Tablespoon lemon juice
  • 2 teaspoons brown mustard
  • 1 teaspoon dried oregano, crushed
  • 1 teaspoon organic honey
  • Ground black pepper
  • Kosher salt

Preparation:

  1. Put the lentils in a colander and rinse with water.
  2. Place the lentils in a saucepan. Pour 3 cups of water and bring to a boil.
  3. Once boiling, cover and reduce the heat. Simmer for 20 minutes or until tender but not mushy.
  4. Drain the lentils of excess water and transfer them to a serving bowl. Let them cool.
  5. Meanwhile, combine olive oil, red wine vinegar, lemon juice, mustard, oregano and honey in a bowl.
  6. Pour the vinaigrette over the lentils and add the remaining ingredients.
  7. Gently stir everything together until combined. Season to taste with salt and pepper. Serve.

Take note that eating too much lentils, especially if you’re not used to getting a lot of fiber normally, can lead to excess gas. The key to avoiding this is to increase your lentil intake gradually and to always follow up a meal with water. Nutrition experts recommend eating a cup and a half of lentils and other legumes per week.

Lentils may be tiny, but they pack a mighty punch against cancer. For cancer prevention, consider adding these nutrient-dense gems to your daily diet. You can start by trying out the recipe above.

Sources:

NaturalHealth365.com

CancerTherapyAdvisor.com

RecipeRunner.com

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