The pancreas is a sturdy organ behind the stomach that plays a big part in creating insulin and digestive enzymes, along with many other critical hormones our body needs to function. As a part of both our gastrointestinal and endocrine systems, a healthy pancreas is vital for our well-being.
Pancreatic cancer and pancreatitis (swollen pancreas) are common maladies involving your pancreas, and damage to the vital organ can trigger diabetes.
Since the pancreas is very much involved with our digestive system, what you eat affects it deeply. These are 10 foods for a healthy pancreas to add to your diet.
#10 – Citrus Fruit
Citrus fruits, including lemons, limes, and oranges, are suitable for your pancreas as they encourage the production of digestive enzymes.
Excellent sources of vitamin C, citrus fruits could prevent the development of pancreatic cancer, and a favorable amount of fiber makes these sweet and tangy fruits ideal for aiding digestion, helping the pancreas with its endeavors.
Enjoy citrus fruits at all hours. They’re fabulous at breakfast and tasty snacks.
#9 – Garlic
A weak pancreas struggles with high sugar in your bloodstream, which is why garlic is beneficial; it can lower your blood sugar levels.
The aromatic bulb also encourages the pancreas to produce insulin, and recent studies have shown overall improved pancreas function and increased glycemic control in people eating two garlic cloves a day.
Use garlic in everything from pasta to stews and make a garlic-infused dressing for your salads too.
#8 – Cruciferous vegetables
We can’t get enough cruciferous veggies like broccoli, Brussels sprouts, cauliflower, cabbage, and bok choy. Representing a very low calorie intake but massive vitamins and minerals, they’re some of the best foods to add to your meals for a healthy pancreas.
Cruciferous vegetables also have a bio-active compound called glucosinolate that become anticarcinogenic compounds in our bodies. These compounds also have potent antibacterial and antifungal properties.
Enjoy at least a cup of your favorite cruciferous veggies steamed, stir-fried or baked.
#7 – Oregano
The delicious aromatic herb will add a delightful Mediterranean feel to your food and will keep your pancreas safe at the same time.
Carvacrol, an active compound in oregano that can reduce hyperglycemia or elevated levels of sugar in our bloodstream. Oregano also has phenolic antioxidants that can reduce the oxidation damage caused by diabetes.
Add oregano to soups and stews or sprinkle it on your salads.
#6 – Soy foods
Soy foods, including soy milk, tofu, edamame, and soy sprouts, are high in phytochemicals that inhibit the growth of cancer cells, including pancreatic cancer. Being an excellent source for low-fat proteins, soy will also take it easy on your pancreas that can get overwhelmed by excess fat in food.
Adding soy foods to your diet is easy, soy milk is a healthy milk substitute, add tofu to stir-fries instead of meat, and edamame are fun snacks for movie night.
#5 – Leafy Greens
Kale, spinach, watercress, chard, arugula, and others have vast amounts of vitamin C and beta-carotene, known for their cancer-fighting properties. These plants can protect your pancreas from the fourth cause of death in the country, pancreas cancer.
High in antioxidants, leafy greens also protect your pancreas from free radicals, and studies suggest the dark leaves can also help you control your blood pressure.
In soups, salads, or as an excellent addition to smoothies, leafy greens are a must-add to your regular menu, and remember, the darker the leaves, the better.
#4 – Berries
Berries are a good source of resveratrol, antioxidants, and fiber, all healthy for your pancreas. Resveratrol has shown it can protect the pancreas from cancer by suppressing cancer cell growth.
Enjoy blueberries, blackberries, cranberries, strawberries, and especially red grapes for a healthy pancreas. Good ways of enjoying these sweet treats are smoothies, jams, desserts, and even as salad toppings.
#3 – Whole Grains
Excellent sources for fiber, proteins, vitamins, and minerals, whole grains can keep your blood pressure in check and, at the same time, reduce pancreatic cancer risk.
Eating fiber-rich whole grains can lower the chances of developing gallstones that can cause pancreatitis and will control your triglyceride and harmful cholesterol levels.
Whole grain bread and pasta are the easiest way to add these nutritious seeds to your diet. Barley, brown rice, and buckwheat are great options, and so is popcorn!
#2 – Probiotics
The pancreas is the gateway to the digestive system after the stomach, but our body is not alone when it comes to digesting food. Gut bacteria has a significant impact on how we breakdown food and absorb nutrients.
Probiotics, like the ones found in yogurt, kombucha, sourdough bread, soft cheeses, and sauerkraut, can make your digestive system more productive and reduce the risk of getting pancreatic cancer.
#1 – Turmeric
The exotic yellow powder that gives color to curries has many health benefits; it’s a potent anti-inflammatory and an inhibitor of cancer cell growth.
Although more research is needed, turmeric might not only prevent cancer, but it might treat it as well, as it’s particularly useful fighting cancers in our digestive system like pancreas and colon cancers.
Act now, don’t wait.
We never think about our pancreas. It is one of the least known organs, even though it’s as important as our heart!
By eating healthy foods, avoiding excess fat and sugar, and living an active lifestyle, you make sure your pancreas is well-taken care of.
The pancreas is a tough organ, but you must make sure you don’t make it work too hard. Start taking care of your body today, don’t wait until there’s something wrong with your pancreas!
