The Recipe for Reduced Cancer Risk: 10 Latin American Ingredients for Cancer Prevention

{^widget|(name)TXOSpanishEnglishTabs|(EnglishTitle)The+Recipe+for+Reduced+Cancer+Risk%3a+10+Latin+American+Ingredients+for+Cancer+Prevention|(English)%3cp%3eWhile+no+single+food+can+protect+you+from+cancer%2c+according+to+the+%3ca+href%3d%22https%3a%2f%2fwww.aicr.org%2fcancer-prevention%2ffood-facts%2f%22+target%3d%22_blank%22%3eAmerican+Institute+for+Cancer+Research%3c%2fa%3e%2c+a+diet+filled+with+fiber%2c+fruits%2c+and+vegetables+is+associated+with+a+lower+cancer+risk.+Cuisines+from+around+the+world+can+offer+a+cornucopia+of+flavorful%2c+versatile+ingredients+that+are+as+delicious+as+they+are+healthy.+As+we+acknowledge+Hispanic+Heritage+Month%2c+incorporating+these+ingredients%2c+frequently+used+in+Latin+American+cuisine%2c+into+your+meals+can+help+you+build+a+delicious+cancer-fighting+diet+any+time+of+the+year.%3c%2fp%3e%0d%0a%0d%0a%3cp%3e%3cimg+alt%3d%22%22+class%3d%22desktop-promo%22+src%3d%22%7e%2fgetmedia%2f42469217-7802-48c2-8558-1c20cdcc5015%2fhispanic-ingredients.png%22+style%3d%22margin%3a+20px+auto%3b%22+%2f%3e%3c%2fp%3e%0d%0a%0d%0a%3cp%3e%3cimg+alt%3d%22%22+class%3d%22mobile-promo%22+src%3d%22%7e%2fgetmedia%2f42469217-7802-48c2-8558-1c20cdcc5015%2fhispanic-ingredients.png%22+style%3d%22margin%3a+15px+auto%3b%22+%2f%3e%3c%2fp%3e%0d%0a%0d%0a%3ch4%3eChayote%3c%2fh4%3e%0d%0a%0d%0a%3cp%3e%3cstrong%3eChayote%2c+a+type+of+summer+squash%2c+was+first+cultivated+in+southern+Mexico+and+Honduras%3c%2fstrong%3e.+Growing+research+supports+the+role+of+summer+squashes+and+other+non-starchy+vegetables+in+lowering+the+risk+of+cancers+of+the+esophagus%2c+stomach%2c+mouth%2c+pharynx%2c+and+larynx.+Those+unfamiliar+with+chayote+should+search+the+produce+aisle+for+a+vegetable+that+resembles+a+large%2c+lumpy+pear.%3c%2fp%3e%0d%0a%0d%0a%3ch4%3eJicama%3c%2fh4%3e%0d%0a%0d%0a%3cp%3e%3cstrong%3eJicama%2c+sometimes+called+a+%26ldquo%3bMexican+turnip%2c%26rdquo%3b+is+a+delightfully+crunchy+root+vegetable%3c%2fstrong%3e%2c+and+is+packed+with+vitamin+C%2c+folate%2c+and+dietary+fiber+to+reduce+the+risk+of+colorectal+cancer.+Its+low+calorie+count+and+fresh%2c+nutty+flavor+can+enliven+any+meal.+%3cem%3eFun+snack+hint%3c%2fem%3e%3a+Jicama+can+also+be+enjoyed+raw+with+a+dash+of+lime+and+salt.%3c%2fp%3e%0d%0a%0d%0a%3ch4%3eTomatoes%3c%2fh4%3e%0d%0a%0d%0a%3cp%3e%3cstrong%3eTomatoes+are+a+beloved+ingredient+around+the+world+and+were+first+grown+in+South+America.+%3c%2fstrong%3eThey+are+a+major+source+of+essential+nutrients+like+vitamin+C%2c+vitamin+A%2c+and+carotenoids%26mdash%3bthe+latter+of+which+may+decrease+the+risk+of+lung+and+certain+breast+cancers.+Eat+them+raw%2c+grilled%2c+baked%2c+broiled%2c+or+pur%c3%a9ed+to+add+some+cancer-fighting+kick+to+any+meal.%3c%2fp%3e%0d%0a%0d%0a%3ch4%3eHominy%3c%2fh4%3e%0d%0a%0d%0a%3cp%3e%3cstrong%3eHominy%2c+also+called+%3cem%3ema%c3%adz+mote+%3c%2fem%3eor+%3cem%3ema%c3%adz+pozolero%3c%2fem%3e+in+Spanish%2c%3c%2fstrong%3e+consists+of+whole+kernels+of+dried+field+corn+that+have+been+soaked+in+an+alkaline+solution+in+a+process+called+nixtamalization.+Hominy+can+be+purchased+canned+or+raw+and+is+a+reliable+source+of+dietary+fiber%2c+encouraging+healthy+digestion+and+reducing+the+risk+of+colorectal+cancer.%3c%2fp%3e%0d%0a%0d%0a%3ch4%3eLegumes%3c%2fh4%3e%0d%0a%0d%0a%3cp%3e%3cstrong%3eLegumes+like+beans+and+lentils+are+a+cornerstone+of+many+Latin+American+dishes%2c%3c%2fstrong%3e+with+beans+dating+all+the+way+back+to+Pre-Hispanic+Central+and+South+America.+They+are+heavy+on+dietary+fiber%2c+resistant+starch%2c+and+phenolic+compounds+that+support+a+healthy+gut+microbiome+and+reduce+the+risk+of+colorectal+cancer.+These+adaptable+ingredients+can+be+incorporated+into+stews%2c+soups%2c+casseroles%2c+salads%2c+and+dips.%3c%2fp%3e%0d%0a%0d%0a%3ch4%3eWhole+Grains%3c%2fh4%3e%0d%0a%0d%0a%3cp%3e%3cstrong%3eIntact+whole+grains+like+quinoa+are+common+in+Latin+America.+%3c%2fstrong%3eThese+foods+are+packed+with+resistant+starch%2c+phenolic+acids%2c+phytic+acids%2c+and+lignans%2c+as+well+as+dietary+fiber%2c+which+is+associated+with+a+reduced+risk+of+colorectal+cancer.+Quinoa+is+a+very+adaptable+ingredient+that+can+be+used+in+salads%2c+dips%2c+soups%2c+stir-fries%2c+and+even+desserts!%3c%2fp%3e%0d%0a%0d%0a%3ch4%3eCabbage+and+Radishes%3c%2fh4%3e%0d%0a%0d%0a%3cp%3e%3cstrong%3eCabbage+and+radishes+are+cruciferous+vegetables%2c%3c%2fstrong%3e+which+contain+dietary+fiber%2c+carotenoids%2c+folate%2c+minerals%2c+and+vitamins+C%2c+E%2c+and+K.+They+have+been+associated+with+a+reduced+risk+of+lung%2c+colon%2c+and+breast+cancers.+Day-to-day%2c+cabbage+can+be+incorporated+into+soups%2c+casseroles%2c+salads+and+sandwiches.+It+is+common+to+use+sliced+radish+as+a+garnish+or+side+dish+in+many+Latin+American+countries.%3c%2fp%3e%0d%0a%0d%0a%3ch4%3ePitaya%3c%2fh4%3e%0d%0a%0d%0a%3cp%3e%3cstrong%3ePitaya%2c+also+called+%26ldquo%3bdragon+fruit%26rdquo%3b+in+English%2c+%3c%2fstrong%3eoriginates+in+southern+Mexico+and+along+the+Pacific+coasts+of+Guatemala%2c+Costa+Rica%2c+and+El+Salvador.+This+fruit+is+loaded+with+antioxidants+and+carotenoi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