Some foods actually increase your risk of cancer, while
others support your body and strengthen your immune system. By making smart
food choices, you can protect your health, feel better, and boost your ability
to fight off cancer and other diseases.
The link between cancer and diet
Not all health problems are avoidable, but you have more
control over your health than you may think. Research shows that a large
percentage of cancer-related deaths are directly linked to lifestyle choices
such as smoking, drinking, a lack of exercise, and an unhealthy diet. Avoiding
cigarettes, limiting alcohol, reaching a healthy weight, and getting regular
exercise are a great start to preventing cancer. But to best support your
health, you also need to look at your eating habits.
What you eat and don’t eat has a powerful effect on your
health, including your risk of cancer. Without knowing it, you may be eating
many foods that fuel cancer, while neglecting the powerful foods and nutrients
that can protect you. For example, a daily serving of red or processed meat
increases your risk of colorectal cancer by 21 percent, whereas eating whole
soy foods such as tofu or edamame can help reduce your risk of breast cancer.
Every 35 grams of dairy protein you consume each day can increase your risk of
prostate cancer by 32 percent, while eating more fruits and vegetables can
lower your risk for a variety of common cancers. By making small changes to
your diet and behaviors, you can lower your risk of disease and possibly even
stop cancer in its tracks.
1: Focus on cancer-fighting fruits and vegetables
There is also evidence that plant-based foods may be effective at preventing specific cancers. For example:
- Diets high in fruit may lower the risk of stomach and lung cancer.
- Eating vegetables containing carotenoids, such as carrots, Brussels sprouts, and squash, may reduce the risk of lung, mouth, pharynx, and larynx cancers.
- Diets high in non-starchy vegetables, such as broccoli, spinach, and beans, may help protect against stomach and esophageal cancer.
- Eating oranges, berries, peas, bell peppers, dark leafy greens and other foods high in vitamin C may also protect against esophageal cancer.
- Foods high in lycopene, such as tomatoes, guava, and watermelon, may lower the risk of prostate cancer.
How to add more cancer-fighting fruits and veggies to your diet
There are many ways to add plant-based foods to your diet. A nice visual reminder is to aim for a plate of food that is filled at least two-thirds with whole grains, vegetables, beans, or fruit. Dairy products, fish, and meat should take up no more than a third of the plate.
Keep in mind that you don’t need to go completely vegetarian. Instead, focus on adding “whole” foods, which are foods close to their original form. Just as important, try to minimize or reduce the amount of processed foods you eat. Eat an apple instead of drinking a glass of apple juice, for example. Or enjoy a bowl of oatmeal with raisins instead of an oatmeal raisin cookie.
- Breakfast: Add fruit and a few seeds or nuts to your whole grain breakfast cereal (such as oatmeal).
- Lunch: Eat a big salad filled with your favorite beans and peas or other combo of veggies. Always order lettuce and tomato (plus any other veggies you can) on your sandwiches, which should be made with whole grain bread. Have a side of veggies like cut up carrots, sauerkraut, or a piece of fruit.
- Snacks: Fresh fruit and vegetables. Grab an apple or banana on your way out the door. Raw veggies such as carrots, celery, cucumbers, jicama, peppers, etc. Are great with a low-fat dip such as hummus. Keep trail mix made with nuts, seeds, and a little dried fruit on hand.
- Dinner: Add fresh or frozen veggies to your favorite pasta sauce or rice dish. Top a baked potato with broccoli and yogurt, sautéed veggies, or with salsa. Replace creamy pasta sauces with sautéed vegetables or tomato sauce made with healthy olive oil. Try replacing meat with beans or soy products.
- Dessert: Choose fruit instead of a richer dessert.
2: Fight cancer with fiber
Another benefit of eating plant-based foods is that it will
also increase your fiber intake. Fiber, also called roughage or bulk, is the
part of plants (grains, fruits, and vegetables) that your body can’t digest.
Fiber plays a key role in keeping your digestive system clean and healthy. It
helps keep food moving through your digestive tract, and it also moves
cancer-causing compounds out before they can create harm. Eating a diet high in
fiber may help prevent colorectal cancer and other common digestive system
cancers, including stomach, mouth, and pharynx.
Fiber is found in fruits, vegetables, and whole grains. In
general, the more natural and unprocessed the food, the higher it is in the
fiber. There is no fiber in meat, dairy, sugar, or “white” foods like white
bread, white rice, and pastries.
3: Cut down on meat
Research
shows that vegetarians are about fifty percent less likely to develop
cancer than those who eat meat. So what’s the link between meat and
cancer risk? First, meat lacks fiber and other nutrients that have been
shown to have cancer-protective properties. What it does have in
abundance, however, is fat often very high levels of saturated fat.
High-fat diets have been linked to higher rates of cancer.
Making a healthier meat and protein choices
You
don’t need to cut out meat completely and become a vegetarian. But most
people consume far more meat than is healthy. You can cut down your
cancer risk substantially by reducing the amount of animal-based
products you eat and by choosing healthier meats.
- Eat red meat only occasionally. Red meat is high in saturated fat, so eat it sparingly.
- Reduce the portion size of meat in each meal. The portion should be able to fit in the palm of your hand.
- Use meat as a flavoring or aside, not the main focus of a meal. You can use a little bit of meat to add flavor or texture to your food, rather than using it as the main element.
- Add beans and other plant-based protein sources to your meals.
- Choose leaner meats, such as fish and chicken.
- Avoid processed meats such as hot dogs, sausage, deli meats, and salami.
4: Choose your fats wisely
A major benefit of cutting down on the amount of meat you
eat is that you will automatically cut out a lot of unhealthy fat. Eating a
diet high in fat increases your risk for many types of cancer. But cutting out
fat entirely isn’t the answer, either. In fact, some types of fat may actually
protect against cancer. The trick is to choose your fats wisely and eat them in
moderation.
5: Prepare your food in healthy ways
Choosing healthy food is not the only important factor. It
also matters how you prepare and store your food. The way you cook your food
can either help or hurt your anti-cancer efforts.
Here are a few tips that will help you get the most benefits
from eating all those great cancer-fighting foods, such as fruit and
vegetables:
- Eat at least some raw fruits and vegetables. These have the highest amounts of vitamins and minerals, although cooking some vegetables can make the vitamins more available for our body to use.
- When cooking vegetables, steam until just tender using a small amount of water. This preserves more of the vitamins. Overcooking vegetables removes many of the vitamins and minerals. If you do boil vegetables, use the cooking water in a soup or another dish to ensure you’re getting all the vitamins.
- Wash all fruits and vegetables. Use a vegetable brush for washing. Washing does not eliminate all pesticide residue, but will reduce it. Choose organic produce if possible, grown without the use of pesticides.
- Flavor food with immune-boosting herbs and spices. Garlic, ginger, and curry powder not only add flavor, but they add a cancer-fighting punch of valuable nutrients. Other good choices include turmeric, basil and coriander.
Article source:
| http://www.helpguide.org/articles/diet-weight-loss/anti-cancer-diet.htm |
