A healthy diet can help you prevent or fight cancer. Here are some ways to reduce your cancer risk by eating cancer-fighting food.
What is the relationship between diet and cancer?
While some cancer risk factors like genetics and the environment are beyond your control, research suggests that you can change about 70% of your lifetime cancer risk factors. This includes your diet. To prevent cancer, you can sarma recept avoid smoking, limit alcohol, get regular exercise, and lose weight. A healthy diet is also important.
Your health and risk of developing cancer can be affected by what you eat. Research tends to show associations between certain foods and cancer. However, there are some dietary habits that can significantly impact your risk. A traditional Mediterranean diet high in fruits, vegetables and healthy fats such as olive oil can reduce your risk of developing a number of common cancers including breast cancer. A diet high in processed meats increases your chance of developing colorectal cancer.
You can make small changes in your lifestyle and diet if you have had a family history of cancer. If you have been diagnosed with cancer, a healthy diet can support your mood and help strengthen your body.
Easy ways to improve your cancer prevention diet
You can lower your chances of developing many types of cancer by eating a variety antioxidant-rich fruits and vegetables, nuts and whole grains. You should also limit your intake of unhealthy fats, sugars, and refined carbs as well as processed and fried foods.
Antioxidants can lower your risk
Plant-based foods contain antioxidants, which boost immunity and protect against cancer cells.
A diet high in fruits may reduce the risk of developing stomach or lung cancer.
Consuming vegetables rich in carotenoids such as squash, carrots, and Brussels sprouts may help reduce the risk of developing lung, mouth, pharynx and larynx cancers.
A diet high in non-starchy vegetables like broccoli, spinach and beans may protect against stomach or esophageal carcinomas.
Consuming oranges, berries and bell peppers as well as dark leafy greens, peas, beans, and berries may help to prevent esophageal carcinoma.
A diet high in lycopene such as tomatoes and guava may reduce the risk of developing prostate cancer.
Include more fruits and vegetables in your diet
Most people don’t get the recommended five daily servings of fruits and vegetables. Focus on eating whole foods to increase your intake of fruits and vegetables. Instead of drinking apple juice, you can eat unpeeled apples.
Breakfast: Add fresh fruits, nuts, seeds and nuts to your whole-grain, low-sugar cereal (such as oatmeal).
Lunch: Have a salad with your favorite beans, peas, or any other combination of vegetables. To make a whole grain sandwich, add lettuce, tomato, avocado, and avocado. Add fruit, sauerkraut or carrots to your whole grain sandwich.
Grab a snack: Take a banana or an apple with you as you head out the door. Hummus can be used to dip carrots, celery and cucumbers as well as jicama and peppers. You should always have a trail mix with nuts and dried fruits on hand.
Dinner: Add fresh and frozen vegetables to your favorite pasta sauce, rice, or other dish. Serve a baked potato with sauteed vegetables, salsa, or broccoli.
Dessert: Try fruit over sugary desserts.
Fiber is good for you
Fiber is also known as bulk or roughage and can be found in fruits, vegetables and whole grains. It plays an important role in maintaining a healthy digestive system. Fiber helps prevent cancer-causing compounds from entering your digestive system. Fiber may be a good way to prevent colorectal and other common cancers of the digestive system, such as stomach, mouth and pharynx.
Healthy fats are your best option
A diet high in fat can increase your risk of developing many types of cancer. However, healthy fats may protect you from cancer.
Avoid trans fat and partially hydrogenated oils in prepared and fried foods like cookies, crackers and cakes, pie crusts, pizza dough and French fries.
Red meat and dairy saturated fats should not exceed 10% of your daily caloric intake.
Increase the intake of unsaturated fats found in fish, olive oil and nuts. Omega-3 fatty acids, found in flaxseeds, salmon, and tuna, can help fight inflammation and support brain health and heart health.
Reduce sugar and refined carb intake
Refined carbs that cause rapid spikes of blood sugar have been shown to increase the risk of developing prostate cancer by 88%.
Opt for whole grains, such as whole wheat bread, multigrain bread, brown rice and barley, quinoa and bran cereals instead of sugary soft drinks and sweetened cereals. This could help lower your chances of developing colorectal or prostate cancer and also help you maintain a healthy weight.
Red and processed meats should be limited
Numerous studies have shown a link between cancer risk and processed meats like hotdogs and sausages. Consuming 2 oz. Consuming 50 grams (about 2 oz) of processed meat per day can increase your risk of developing colorectal carcinoma by 20%. This could be due the use of nitrate preservatives and other substances in processing meat. However, eating red meat can increase your risk for developing cancer. It is safer to reduce the amount of processed meat that you eat and to diversify your diet with other protein sources such as eggs, fish, and nuts.