9 Affordable and Healthy Filipino Foods That Help Reduce Cancer Risk (Budget-Friendly Alternatives!)

More than being physically fit and keeping your body in shape, ensuring that you’re eating healthy with cancer-fighting food as you’re undergoing chemotherapy and taking other prescribed cancer medicines is beneficial for the entirety of your well-being. Considering that consuming a nutritious diet significantly lowers cancer risk, it plays a vital role in cancer prevention and management.counteract them

However, contrary to popular belief, having a healthy diet doesn’t necessarily mean you’ll have to spend lots of money buying expensive food and ingredients.

For Filipinos, if you’re asking yourself how to eat healthy in the Philippines with little money, then you’ll be pleased to know that there are tons of affordable local alternatives that you can opt for if you’re interested in making more nourishing food choices for yourself — with one of them being visiting local markets or palengkes to look for budget-friendly food components perfect for your healthy recipes suited for patients.

It is essential to get the latest healthcare information from trusted medical platforms. For this reason, Getmeds Philippines Inc., an online pharmacy, makes sure to provide you with up-to-date health-related insights and facts.

Why Food Choices Matter in Cancer Prevention

Choosing to eat food that has great nutritional value and avoiding those that are bad for your health can contribute to reduced risk of cancer. It’s significant to know that there are foods that contain essential nutrients such as antioxidants, fiber, and natural anti-inflammatory agents which are recognized to help in boosting your body’s defense against diseases that can compromise your physical condition.

Carcinogenic foods, also known as foods that have substances which can increase one’s risk of developing malignant tumors, is often part of the typical Filipino diet even when we’re not aware of it. These types of foods are commonly processed meats, instant noodles, and red meat among others.

As is often the case, people do not make the effort of making their food nutritious because of how some are convinced that it’s a high maintenance task to do. They think that buying the ingredients alone wouldn’t be cost-effective, and that the components that make a healthy meal would mean spending a significant amount of money that wouldn’t be practical if you’re already spending on anticancer drugs.

Nonetheless, there are plenty of more affordable options that you can rely on to still ensure that you’re nourishing yourself properly with the food that you eat and even the beverages you consume.

As mentioned, you can make a trip to the palengke and opt to buy your cooking ingredients there for a cheap alternative to expensive healthy foods in the Philippines. Moreover, you can look through the kind of food that are sold for a cheaper price but are still nutritious and can help in lowering cancer risk. There definitely isn’t a rule that in order to stay healthy and eat healthy, your meals should be made of expensive and high-end food items.

9 Budget-Friendly Filipino Foods That Lower Cancer Risk

We’ve compiled a list of affordable anti-cancer foods in the Philippines to get you started if you’re interested in finding cheaper components for your nourishing meals and might be wondering what Filipino foods can prevent cancer on a budget, especially if you’re in the midst of undergoing treatments.

Here are 9 cheap and local foods proven to lower cancer risk:

Kamote (Sweet Potato)
Malunggay (Moringa)
Banana (Saba & Lakatan)
Pechay (Bok Choy)
Monggo (Mung Beans)
Dilis (Anchovies)
Ginger (Luya) & Turmeric (Luyang Dilaw)
Pineapple (Pinya)
Saluyot (Jute Leaves)

Kamote (Sweet Potato)

Sweet potatoes, or kamote, and its extracts are known to have high levels of polyphenols and anthocyanins, bioactive compounds that can bring on the occurrence of cell cycle arrest which in turn can lead to cell death — hence why this root vegetable is considered to be among the foods that prevent cancer.

Particularly, purple sweet potato leaves have the most prominent effects in regards to breast cancer, while Carolina Ruby leaf and stem extracts work strongly against lung cancer. Other than the two aforementioned cancer types, it’s also said to stop the development of this disease in the stomach, colon, and bladder.

And regardless if it’s an orange or purple sweet potato, it’s said that its peel extracts may have tumor-inhibiting effects (although it’s worth noting that this data is taken from test tube studies, and it’s not confirmed yet whether it has the same effects on humans).

Malunggay (Moringa)

Malunggay leaf extracts have cancer-fighting food properties that are claimed to fight against types of the malignant disease like breast cancer and colorectal cancer — and even other types, due to how it’s said to have the ability to stop uncontrolled cell replication.

Alongside bark extracts, it has the potential to treat medical conditions other than the said oncological disease, which makes it an overall nutritious plant that has tons of benefits concerning our overall health and considered to be one of the best cancer-fighting vegetables in the Philippines.

Banana (Saba & Lakatan)

Bananas contain several pharmaceutical activities, with one of them being antineoplastic characteristics among others. It has the competence to kill off parasites in the body, lower blood sugar and cholesterol levels, regulate the immune system, protect cells from damage, fight harmful bacteria, and prevent ulcers in the stomach.

Moreover, because of how bananas are rich in fiber, it can help with preventing colorectal cancer. It’s also regarded to be one of the foods that prevent cancer along the upper gastrointestinal tract and other areas, thanks to resistant starch, a component that offers a lot of positive health outcomes and which is studied to be able to lessen the chances of developing cancer by more than 60%.

According to research, resistant starch can also be taken as a power supplement, which a dose used in the mentioned study is said to be already equivalent to eating a banana daily. As long as the banana is not too ripe, then it can help with growing healthy bacteria in the bowel.

Read more about the other advantages of eating bananas with this blog that explains the health benefits of adding this fruit to your daily diet.

Pechay (Bok Choy)

Included in the ways of how pechay can support overall health is how it has oncoprotective properties, as so do other cruciferous vegetables like broccoli, cauliflower, cabbage, kale, and Brussels sprouts — all which are identified to be food for cancer. It can particularly help in preventing the heightened risk of developing the diseasein the lung, prostate, and colon.

Additionally, pechay has selenium, a mineral not found in most fruits and vegetables. This nutrient can assist in detoxifying certain compounds in the body that may cause cancer. Not to mention that it also has the capability to block inflammation and for tumor growth rate to significantly decrease.

Further, since this vegetable provides fiber, it supports regular bowel movement, keeping the digestive system healthy and preventing the occurrence of colorectal cancer from taking place.

Monggo (Mung Beans)

Monggo, one of our cancer-fighting foods sa palengke, contains a lot of healthy properties that bring a lot of health benefits to our bodies. One of them is how it has antioxidants that have the potential to suppress tumor growth in the pulmonary and gastric tissues.

Given how monggo is also a legume that contains resistant starch and fiber, both components that have been established to be good for the gut — it can boost the digestive system’s resistance against diseases like colon cancer.

Further, for patients who are undergoing chemotherapy, eating monggo is also good because it increases hemoglobin levels, which is important since hemoglobin is the protein in charge of carrying oxygen from the lungs to the organs and tissues of the body. And for patients undergoing cancer treatments, there’s a tendency that they might experience low levels of hemoglobin that leads to anemia.

Dilis (Anchovies)

Dilis, a type of fish that is hailed to be a good source of omega-3, protein, and other essential vitamins. In addition, it definitely leans as being the more affordable alternative when you’re seeking for food for cancer that are rich with the stated nutrients.

It also has selenium, which again is the health-promoting substance that detoxifies certain substances in the body that can put you at risk of developing cancer, preventing inflammation from happening and for the growth rate of tumor to substantially lower.

Ginger (Luya) & Turmeric (Luyang Dilaw)

Among the health benefits that turmeric, or luyang dilaw, gives is its apparent ability to fight off cancer cells. There have been clinical trials that indicate that this particular spice may have the ability to combat cancers of the lung, breast, prostate, and colon.

In addition, since turmeric has antiinflammatory properties, it can prevent medical conditions from arising — cancer being one of them.

As for ginger, or luya, it’s said that this cancer-fighting food can play a vital role in the mitigation and management of gastrointestinal cancer. It has the active components 6-gingerol and 6-shogaol which have cancer-inhibiting properties. Other than that, additional types of cancer it covers are skin, ovarian, breast, cervical, oral, brain, and pancreatic cancer.

On top of that, patients with the oncological disease may find ginger to be antiemetic — also known as drugs that can relieve nausea and vomiting which are known side effects of chemotherapy. The same goes with curcumin, a therapeutic agent in turmeric, which can help people in the middle of their cancer treatments to have less side effects, thus enabling the entirety of their personal well-being to be better.

Pineapple (Pinya)

Aside from being included in a list of cheap antioxidant-rich Filipino foods, it’s claimed that the natural antioxidants, terpenoids, and bromelain enzymes that the core, peel, and crown of a pineapple have demonstrates the possibility of being antineoplastic agents.

They manage to regulate oxidative stress, lessening the imbalance that happens in the body when it produces a higher amount of free radicals than what is healthy and lacks the antioxidants to counteract them, causing damage in your cells and tissue to occur. Moreover, it reduces chronic inflammation, a condition that puts you at risk of developing cancer due to how it damages DNA and promotes tumor growth.

Not only that, but with pineapple having vitamin C, it also assists in preventing inflammation and the occurrence of colorectal cancer.

Saluyot (Jute Leaves)

Just like the other foods that prevent cancer mentioned in this list, saluyot has a lot of pharmacological properties that can aid in lowering cancer risk and improve overall health. This is due to how it has antioxidant qualities, as well as effects that relieve pain and reduce inflammatory response.

Among the cancer types it can reportedly lessen the risk of are human melanoma, gastric cancer, and pancreatic cancer.

Unhealthy Processed Foods to Avoid

Alongside knowing what the budget-friendly Filipino superfoods are which can significantly cut your chances of getting cancer, it’s also vital to be aware of what kind of cancer foods to avoid in order to further prevent yourself from developing the said oncological disease.

Here’s a list of processed foods that may harm your health:

Processed meat: This includes hotdogs, bacon, luncheon meat, longganisa, ham, tocino, and tapa. When you eat too much of these foods, you increase your risk of developing malignancy in the stomach and bowel. This is because of how processed meat — as well as red meat — contains N-nitroso compounds, heterocyclic amines (HCAs), and polycyclic aromatic hydrocarbons (PAHs) that can damage the lining of the bowel and certain cells. Moreover, eating processed meat often can lead to weight gain which can turn into obesity if not managed.
Instant noodles: As this type of food has high sodium content and has other additives that can be harmful to the health, it can elevate cancer susceptibility when eaten excessively. That’s why instant noodles are bad for cancer risk, as it’s also considered as an ultra-processed food, which can contribute to the emergence of other concerning health conditions.
Canned goods: Although canned goods is said not to be a direct cause to cancer when it’s included in a balanced meal, there are still some risks that come along with it due to how the lining of the can has bisphenol A (BPA) and the content itself has a high amount of sodium or salt. The latter component can be the reason why cancer types such as stomach cancer progress, while for BPA, there have been studies that suggest it may have cancer-causing effects.
Fried street foods: With acrylamide being present in fried street food, a substance that can lead to the growth of malignant tumors, you can be susceptible to cancer. Acrylamide is brought by high-temperature cooking, particularly in food that are starchy such as potatoes. In addition, fried street foods also have large quantities of trans fat, another factor why you may have a heightened risk of being diagnosed with cancer.

Among the foods mentioned in this list, some wonder if the question is processed meat worse than street food Philippines are grounded in reality, and truth be told, it’s said that the former is actually more unhealthy than the latter due to the fact that the health risks it has are more established and bear more substantial effects.

More on this topic: Know the Foods must to avoid by a Colon Cancer Patient

How to Make Healthy Eating Affordable

Now that we’ve established the kind of healthy yet still affordable food options you may opt for and also the kind of food that you should be avoiding if you want to be safe from cancer — let’s dive into other ways you can make eating nutritiously cost-effective.

Buy in bulk at palengkes: Doing so will help you save money as food ingredients are cheaper in palengkes than they are in supermarkets. Their prices are usually very low and definitely within budget. Not to mention that they offer fresher produce and food for cancer too, as well as a wider selection of vegetables and fruits.
Grow your own veggies: Crops like malunggay, kamote, and others can be grown in your very garden if you have the space for it. Aside from eliminating extra money spent if you have to buy your veggies from the market — having your own can prevent food from wasting as you only pick out what you need, and can assure you that they are grown naturally and properly.
Prep your meals in order to avoid giving into unhealthy food: By unhealthy food, this means junk food, canned food, and even takeouts. You can avoid resorting to eating these kinds of meals by preparing healthier ones in advance so that you can lessen the chances of reaching out for unhealthy food on impulse or on the reason of wanting to eat something that requires minimal effort. This is also an effective way to eat healthy replacements for canned goods in the Philippines.
Use local herbs & spices (like turmeric) instead of expensive supplements: The use of local herbs and spices would be more practical than opting for buying over-the-top supplements when you can get the same benefits by incorporating locally sourced herbs and spices in your meals.

Check this out: Top 5 Easy To Make Healthy Breakfast Dishes

Final Thoughts

Oftentimes, people are not aware that the way we eat and how we manage our diet can have a lasting and significant impact on the odds of us developing cancer.

Other than that, even though some are aware of this fact, they may think that properly planning your meals to be nourishing might be expensive, thus discouraging them from prepping dishes that will help them reduce the likelihood of developing the oncological disease.

It’s a good thing that in the country, there are a lot of cheap Filipino foods that prevent cancer, including various vegetables and fruits that can be bought in the palengke for an affordable price and which can help you if you want to get started on converting your diet into something more nutritious.

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