Although foods can’t keep us 100 percent safe from cancer and there’s no 100 percent effective anti-cancer diet, they do reduce our cancer risk if we eat them regularly. Indeed, there are foods which are rich in potent compounds that possess anti-cancer characteristics.
The research into prevention of cancer through our diets is still in preliminary phases and needs to be further explored. Most of the studies available by now have been done with lab animals.
Anyhow, a diet which is balanced and rich in whole foods, including veggies, fruits, and good fats isn’t just beneficial for cancer risk reduction, but also for a better overall health and well-being.
What’s the Link between Cancer Prevention & Nutrition?
According to a research published in the Nutrition Journal, our diet choices may play their part in the reduction of cancer by 40 percent. And, foods rich in vitamins C, and D, as well as antioxidants, chlorophyll, and selenium, have been associated with a lower risk of cancer.
The basic principles of a diet that can help minimize our risk of cancer is based on eating several servings of fruits and veggies per day, boosting the amount of fiber, and getting sufficient amounts of essential fatty acids.
And, it’s also vital to reduce the consumption of added sugar, refined carbs, and red meat.
Useful Anti-Cancer Diet Tips
- Eat your fruits and veggies
Fruits and veggies are abundant in nutrients, some of which are believed to help avert cancer. When you consume more plant-based ingredients, there’s less need for reaching for things like refined carbs and added sugar because you will be supplying your body with the nutrients you need.
- Green tea
Green tea is a potent antioxidant and may be of aid for prevention of several different types of cancer. According to research, it contains a non-toxic chemical which fights off urokinase- an enzyme known to encourage cancer growth.
- Olive oil
Olive oil is a popular ingredient in Mediterranean diet- this monounsaturated fat is used as a salad oil, as well as in cooking. And, it may be of aid for cancer risk reduction. Did you know that the rates of breast cancer are 50 percent lower in countries in the Mediterranean than in the West?
Fatty fish like tuna, herring, and salmon are rich in omega 3s, a fatty acid that has been associated with a lower risk of prostate cancer. Another way to add more of these omega 3s into your diet is through flaxseed.
- Onion and garlic
According to research, garlic and onion help cease the nitrosamine formation. These are potent carcinogens that impact the colon, breasts, and liver.
Red grapes are rich in activin- an anti-cancer chemical also present in red grape juice and red wine.
Lycopene is an antioxidant present in tomatoes and it’s also able to avert cancer, particularly lung and prostate tumors. Cooking tomatoes additionally stimulates the release of lycopene and increases its availability in the body.