Nutritious Vegetable Omelet with Yogurt Sauce

1. High Protein and High Calorie

• Eggs and chicken breasts are excellent sources of protein, providing the body with essential amino acids that are easily digestible and can help improve physical strength.
• Red kidney beans are extremely rich in protein and provide the body with all the necessary amino acids.

2. Antioxidant Properties

• Potatoes contain vitamins C and E, which have antioxidant properties that can prevent cell mutations and have anti-cancer effects.
• Avocados are rich in vitamin E, an antioxidant vitamin that can inhibit the activity of free radicals, repair the damage caused by free radicals, and make free radicals less active or convert them into less reactive compounds.
• The beta-carotene in carrots can eliminate carcinogenic free radicals, helping to fight tumours and reduce recurrence [1].

3. Cancer Prevention

• The indole in cabbage can inhibit excessive estrogen, preventing breast cancer. Studies have shown that women who consume 4 or more servings of cabbage per week have a much lower risk of developing breast cancer than those who consume less than 1 serving per week [2].

4. Inhibition of Cancer Cells

• The carotenoids in potatoes can inhibit the proliferation of cancer cells and slow the progression of cancer [1].
• The lactic acid bacteria in cheese can increase the growth of beneficial bacteria in the intestines, reducing the formation of carcinogenic compounds. The protein and B vitamins in cheese can also activate immune cells and the production of interferon, which can help suppress the formation of cancer cells.
• Cabbage contains sulforaphane, which can promote liver enzyme activity, helping to eliminate carcinogens and prevent colorectal cancer. Cabbage also contains abundant flavonoids, such as quercetin, which can not only inhibit the secretion of histamine and prevent inflammation and allergies but also suppress cell growth, preventing lung cancer and prostate cancer [3].
• Carrots are rich in beta-carotene, which can be metabolized in the liver and converted into vitamin A. Vitamin A can inhibit the binding of carcinogens to DNA, promote the death of cells in the early stages of cancer, and control the growth of cancer cells [4].

** Note the calorie, fat, and sodium content of mayonnaise to avoid excessive intake that may lead to weight gain, increase the risk of heart disease, and contribute to high blood pressure.

References:

1. Shafiq, M. A., Gul, R., & Nazik, G. (2024). Dietary Carotenoids and their Multifaceted Roles in Cancer Prevention. Journal of Health and Rehabilitation Research, 4(1), 863–868. https://doi.org/10.61919/jhrr.v4i1.508
2. Pathak, D. R., Stein, A. D., He, J.-P., Noel, M. M., Hembroff, L., Nelson, D. A., Vigneau, F., Shen, T., Scott, L. J., Charzewska, J., Wajszczyk, B., Clark, K., Rybaczyk, L. A., Pathak, B. A., Błaszczyk, D., Bankowski, A., & Willett, W. C. (2021). Cabbage and Sauerkraut Consumption in Adolescence and Adulthood and Breast Cancer Risk among US-Resident Polish Migrant Women. International Journal of Environmental Research and Public Health, 18(20), 10795-. https://doi.org/10.3390/ijerph182010795
3. Chávez-Mendoza, C., Sanchez, E., Muñoz-Marquez, E., Sida-Arreola, J. P., & Flores-Cordova, M. A. (2015). Bioactive Compounds and Antioxidant Activity in Different Grafted Varieties of Bell Pepper. Antioxidants, 4(2), 427–446. https://doi.org/10.3390/antiox4020427
4. Rao, E., Hou, Y., Huang, X., Wang, L., Wang, J., Zheng, W., Yang, H., Yu, X., Yang, K., Bugno, J., Ding, X., Vokes, E., Fu, Y.-X., Weichselbaum, R. R., & Liang, H. L. (2021). All-trans retinoic acid overcomes solid tumor radioresistance by inducing inflammatory macrophages. Science Immunology, 6(60). https://doi.org/10.1126/sciimmunol.aba8426