It’s now proven that diet changes can lower your cancer risk and these three pack a powerful punch in the prevention stakes
It is now believed that permanent dietary changes that involve eating a well-balanced diet rich in certain nutrients can reduce the risk of several cancers. Making permanent changes to your diet such as the three listed below can help you avoid the world’s most feared diseases – cancer.
- Follow a low-fat diet
Several research papers have identified a link between a diet high in fat and the risk of developing cancer. It is therefore important that you maintain a healthy body weight and limit your intake of fat to no more than 20 percent of your total daily calorie allowance. To put this into some context, most people should never consume more than 55 grams of fat in one day.
The situation regarding fat consumption is complicated, however, as there are good and bad fats. Indeed, there is evidence to suggest that fats found in certain types of foods could provide some anti-cancer properties. Among the fats that could be beneficial to your health include vegetable oils such as olive, flaxseed and nut oil, and fatty acids found in oily fish.
most people should never consume more than 55 grams of fat in one day
Saturated fat should be eaten in very small amounts or completely eradicated from your diet altogether. Processed foods and takeaways have a tendency to be high in these fats, so cooking from scratch using vegetable oil and devising an anti-cancer diet plan in advance is always a good idea.
- Increase your fibre consumption
The link between a high-fibre diet and the reduction of cancer risk has already been established against numerous cancers. A large amount of fibre in the digestive system speeds up the rate at which toxins pass through the body before being secreted. Many of these toxins are known carcinogens, so it stands to reason that limiting their time in the system will reduce the risk of cancers of the digestive tract.
A large amount of fibre in the digestive system speeds up the rate at which toxins pass through the body before being secreted
There is also evidence to suggest that fibre promotes the production of good bacteria, which can outnumber bad bacteria in the intestine. Whole wheat and whole grains are excellent sources of fibre, so switching from white bread and rice to brown will instantly increase the amount of fibre you consume. However, there are certain fruits and vegetables that are also very high in fibre, including legumes, prunes, kidney beans and apples.
- Eat more foods with cancer prevention benefits
Certain foods have been linked to cancer prevention by leading cancer research bodies and oncologists. While there is no way to completely negate eliminate the risk of developing cancer, there are nutrients and vitamins that can reduce the risk. For instance, some studies have revealed that women who regularly consume soy are less likely to develop a range of cancers than those who don’t – which might explain the difference between cancer rates in Japan and America.
women who regularly consume soy are less likely to develop a range of cancers than those who don’t
Several forms of liver damage are known to lead to liver cancer, but there are some foods which contain nutrients and vitamins prevent this damage from occurring. For instance, the vitamin E prevalent in sunflower seeds is an antioxidant that protects against liver injury.
Tomatoes are rich in lycopene, which is another antioxidant that has been found to have specific beneficial properties in relation to breast, prostate and liver cancer.
Pomegranate has particular benefit in regards to prostate wellbeing, particularly pre-cancerous and cancerous states. The Ellegic acid inside pomegranate is believed to be responsible for the benefit.
Curcumin is the substance that gives the spice turmeric its golden colour, and it is widely used in Indian cuisine. Research has shown that curcumin reduces the chances of multiple forms of cancer developing through reducing inflammation and killing off cancer cells.
Deficiency of vitamin D is strongly linked to various cancers, including colorectal and breast cancer. Although the sun helps provide some vitamin D, dietary intake is still very important. Good sources include oily fish, fortified margarines, eggs and supplements.
research has demonstrated that the active ingredients in green tea can, in certain circumstances, stop cancer cells from growing
According to Cancer Research UK, research has demonstrated that the active ingredients in green tea can, in certain circumstances, stop cancer cells from growing. The polyphenols, and a sub group known as catechins, contain the antioxidants that are crucially important to colorectal, prostate, pancreatic and liver well-being and cancer prevention.
Evidence based nutrition is now widely accepted as an integral part of cancer prevention. Unfortunately, many people simply don’t consume the nutrients that have been linked to cancer prevention in sufficient quantities. But with a well-balanced diet and a course of appropriate health supplements, you can significantly reduce your chances of developing this terrible disease.