Vegetables in a wicker basket

How Plants Help Prevent Cancer

Remember sneaking the dinner time veggies under the table to Fido? You weren’t alone, but it may be time to seriously reconsider that tactic. 

Alright, we understand adding veggies can seem like a daunting task. Perhaps steamed broccoli just isn’t your thing, but there are many ways to add delicious and healthy vegetables into your diet. You don’t have to sacrifice nutrition for taste! We’ve got your back so you can have the best of both worlds. For some ideas on how to include veggies in delicious meals, check out our Fran’s Kitchen Nutrition Recipe eBook! 

How to add delicious veggies into your diet!

We know that eating our veggies is important, but why exactly shouldn’t we sneak the carrots to Fido? Well, you’re going to want the benefits of eating vegetables for yourself too. 

Research shows high plant consumption may help prevent cancer development.  

Plants in general have a series of key nutrients and properties which help the body defend against cancer. Let’s break these down: 

  1. Phytochemicals 

To start off, they have what are called phytochemicals. These are quite literally just chemicals naturally found in plants. They may help protect your cells from damage. Since the beginning stages of cancer occur when something goes wrong during the cell regeneration process, protecting those cells from being damaged in the first place may help protect you from developing cancerous cells. 

Phytochemicals have also shown anti-inflammatory benefits. Inflammation is a natural event where the body is signaled to start a regeneration process through the use of white blood cells. This happens when there is a wound, injury, or other abnormal immune reaction. However, chronic inflammation means this process is no longer functioning the way it should, and it can lead to the development of cancer. 

  1. Fiber 

Besides these phytochemical benefits though, plant foods also carry a lot of fiber. Research has shown that boosting fiber consumption may help lower the risk of colorectal cancer by 10%. Consuming enough fiber is also a key part of keeping your digestion working properly. A healthy gut helps regulate other processes of the body, like absorbing nutrients and flushing out harmful toxins. You can get fiber from whole grain, fruits, veggies, legumes, seeds, and nuts! 

  1. Weight Management 

Another reason why consuming more plant-based foods can help protect you against cancer is the effect they have on weight. Eating more plant foods rather than animal-based ones, like meat or dairy, makes it more difficult to consume too many calories. This helps you manage a healthy weight. Keeping a healthy weight is one of the best ways to lower your risk of health complications overall. Research has shown an association with high levels of body fat and higher risk of several cancers including breast, colorectal, pancreatic, liver, and kidney cancer. 

Can I Just Have My Steak and Salad Too? 

That’s a fair question, but it’s not quite that simple. See, high consumption of meat in and of itself has been shown to increase your risk of several health issues, including cancer. The reason behind this are the compounds created when meat is cooked, or the compounds found in processed meats. While plant chemicals help decrease the risk of cancer, these meat-based compounds increase the risk of cancer. 

But I’m Not Ready to Swear off Meat! 

We understand that not everyone is ready to swear off meat forever. If this isn’t something you feel comfortable doing, try taking some smaller steps to begin. Remember: every small change in your diet can have a positive effect on your overall health! 

  • Reduce the amount of meat you eat during the week. Shoot for no more than 12-18 ounces of red or processed meats. 
  • Switch out red and processed meats for healthier options. Some of these are lean meats like poultry or fish. 
  • Get more protein from plant-based foods like legumes, whole grains, seeds and nuts.
  • Experiment with having a meatless day during the week!  

You may be thinking this is a touch overwhelming. Adjusting a diet for nutritional purposes can be difficult, especially if it’s not something you have much experience doing. Thankfully, nutrition is our specialty at Fran’s Kitchen. Our plans are uniquely designed to help you reach your goals through powerful and delicious nutrition. Check out what one of our previous clients has to say! 

“I researched various meal delivery services in the valley, and we chose to go with Fran’s Kitchen organic meal delivery service. The depth of knowledge with nutrition and the ability to drive results has me extremely impressed and satisfied. I highly recommend this service.” – Brendan 

This focus on science-based nutrition is apparent in all of our products. If you’re looking for a taste of what Fran’s Kitchen has to offer (and some ideas on how to add veggies into your diet), download our free FK Nutrition Recipe eBook! 

I’m ready for the veggies!

We’re here for you, and we love hearing from you! Let us know how you add more veggies and fruits into your diet down below in our Free Facebook Group: Healthy Meal Planning & Nutrition Coaching. 



Cancer 101

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