It’s time for a change in your morning beverage routine if you’re one of those people who reach for a soft drink when you wake up. That habit can increase your risk for developing certain types of cancer, but switching to a healthier alternative like tea or orange juice can boost your cancer defenses and improve your overall health.
Researchers at the University of East Anglia Medical School found that women who regularly consume drinks and food high in natural plant chemicals called flavonols and flavones have a significantly reduced risk for epithelial ovarian cancer, which is the fifth leading cause of cancer death among women worldwide. In fact, about 20,000 women in the U.S. are diagnosed with ovarian cancer each year.
The Power of Flavonoids
Flavonoids are a group of naturally occurring plant compounds found in various fruits, vegetables, and beverages. They’ve gained significant attention in recent years due to their antioxidant, anti-inflammatory, and potential cancer-fighting properties.
Two sub-groups of flavonoids, in particular, have proven to be especially beneficial in reducing ovarian cancer risks: flavonols and flavanones. According to researcher Aedin Cassidy, “The main sources of these compounds include tea and citrus fruits and juices, which are readily incorporated into the diet, suggesting that simple changes in food intake could have an impact on reducing ovarian cancer risk.”
A Tea-rrific Choice for Cancer Prevention
You don’t have to search far and wide for exotic teas to reap the benefits of these powerful chemicals. Your average cup of black tea from the supermarket will do just fine. Cassidy noted that “just a couple of cups of black tea every day was associated with a 31% reduction in risk.”
Tea, in general, is an excellent choice for your morning beverage, because it’s packed with antioxidants that can help protect your cells from damage. In addition to flavonoids, tea is also a great source of catechins, which are another type of cancer-fighting antioxidant. Green tea, in particular, has been linked to a reduced risk for several types of cancers, including breast, colorectal, and prostate.
If you can’t part with your morning caffeine fix, don’t worry – black tea and green tea both contain caffeine, though typically less than coffee. So, you can still enjoy that little energy boost while supporting your health.
Orange juice: A Citrus Surprise for Cancer Defense
While tea is an excellent choice, another great source of protective flavonoids comes from citrus fruits like oranges, lemons, and limes. Starting your day with a refreshing glass of orange juice can provide an array of health benefits, including the same cancer-fighting properties mentioned earlier.
It’s important to note that while orange juice is generally healthy, it can be high in sugar, which can contribute to weight gain and other health problems if consumed in excess. To get the most benefits from your morning glass, opt for a freshly squeezed, no-added-sugar variety.
Other Beneficial Flavonoid-Rich Foods
Beyond tea and orange juice, there are plenty of other foods you can incorporate into your diet to increase your intake of flavonols and flavanones. These include:
- Apples
- Berries
- Grapes
- Onions
- Dark leafy greens
- Dark chocolate
Including these foods as part of a balanced diet can help ensure you’re getting a wide range of nutrients necessary for optimal health.
The Bottom Line
Swapping out your morning soda for healthier alternatives like tea or orange juice is an easy change that can significantly reduce your risk of developing ovarian cancer and provide numerous other health benefits. Make sure to also consume a variety of flavonoid-rich fruits and vegetables to support your overall well-being. In the end, it’s the simple changes to your daily routines that can have the most significant impacts on your long-term health.
