These Healthy Diet can Prevent Cancer

Can Diet Help Prevent Cancer?

    When it comes to reducing your risk of getting cancer, there are some things you can't control, such as your age, gender, and family history. The good news, however, is that there are many things you can manage, and these things can make a difference.

This article offers recommendations and tips on the three essential components of a healthy lifestyle: diet, weight, and physical activity.

Eating a healthy diet, maintaining a healthy weight, and staying physically active can prevent up to a third of the most common cancers, to all colorectal (large intestine) cancers.

Diet And Cancer Prevention

Some cancer risk factors, such as genetics and environment, are out of your control, but research shows that about 70% of your cancer risk lies in your willingness and power to change, including your diet.

Avoiding smoking, limiting alcohol, achieving a healthy weight, and exercising regularly are all very good steps to stop cancer. Implementing a healthy diet also plays an important role.

What you eat—and what you don't eat—can have an effective impact on your health, just like cancer. While search is likely to be a factor in the link between proper diet and cancer, in lieu of a strong cause-and-effect relationship, there are certain dietary habits that can have a major impact on your health risks. For example, eating a Mediterranean diet rich in fruit, vegetables, and healthy fats like olive oil can lower the risk of many common types of cancer, including breast cancer.

On the other hand, a diet consisting of a daily serving of processed meat will increase your chances of developing colorectal cancer.

If you have a history of cancer in your family, making minor adjustments to your diet and changing your behavior now can make a big difference to your long-term health.

And if you've been diagnosed with cancer, eating a nutritious diet can help boost your mood, and improve your physical well-being during this difficult time.

Eat Plenty of Fruits, Vegetables, and Whole Grains

Plant foods include powerful micronutrients, such as flavonoids and carotenoids, which studies show are powerful antioxidants. They counteract the negative reactions (oxidation) of organic procedures that can damage or kill cells. Plant vitamins also reduce inflammation, which is linked to the development of cancer, and some can stop or even kill most cancer cells.

Like healthy cells, tumor cells need nutrients, which are delivered via a network of tiny blood vessels. Tumors can actually trigger an increase in new blood vessels via a technique known as angiogenesis. Some of the compounds in plant foods prevent angiogenesis.

An anti-angiogenic diet is a diet consisting of foods and drinks containing natural resources, which have been shown to stop the damage to blood vessels that feed cancer.

Such a diet consists of a wide variety of fruits and vegetables, spices, drinks, including fruit juices, tea, coffee, wine, and protein that incorporates naturally occurring cancer starvation efforts (certain fish, shellfish, or dairy products).

Besides garlic, berries, tomatoes, cruciferous vegetables (such as broccoli and cauliflower), and leafy greens, there are some lesser-known, but equally effective, cancer-preventing foods that you may want to include in your diet: onions, apples, papayas, pomegranate, cinnamon, squash, and broccoli sprouts (raw broccoli plant).

Many important chemical compounds in plants are concentrated in the skin, so eat whole fruits or vegetables whenever possible.

Eat Smart Live Strong

Most of you probably worry about cancer more than any other disease. But any anti-cancer diet must align, dietary recommendations to prevent the same disease.

Here are some smart eating recommendations based on the Dietary Guidelines for Americans, posted via the Department of Health and Human Services and Agriculture, and what researchers understand and suspect about diet and cancer.

- If you consume alcohol, limit one drink daily. Better yet, try to have less than three drinks per week. Make sure you eat lots of foods containing folic acid.

- Maintain weight by exercising almost daily (consult your doctor before starting an exercise program) and try to avoid consuming excess fat and sugar.

- Aim for about 9 to 10 servings (about half a cup each) of various fresh fruits and vegetables a day. Try to include a cup of dark green vegetables and a cup of citrus fruits and/or vegetables.

- Find fun substitutes for the ingredients you love to consume that are low in calories, low in fat and higher in vitamins including fiber.

- Eat legumes (including soy products) three times a week, partake of red meat as a source of folic acid (in lentils and pinto beans), fiber and various phytochemicals.

- Eat fish two to three times a week, eat meat that is high in saturated fat and as a source of omega-3 fatty acids

- Have a number of servings of whole grain foods each day.

- Choose lean meats and low-fat dairy products and substitute canola and olive oil for butter, lard and margarine that contain excess trans fats.

- Take vitamin D supplements (1,000 to 2,000 IU per day) Low levels of vitamin D are associated with an increased risk of breast, colon and pancreatic cancer. (clevelandclinic.com)

Last Words

It is difficult to get some evidence that certain foods cause cancer.

However, observational studies have repeatedly shown that the consumption of certain foods can also increase the likelihood of developing cancer.