There is no single diet that can prevent cancer, but the right combination of foods can help make a difference. At mealtimes, find a balance of at least two-thirds of plant-based foods and not more than one-third of animal protein. This “New American Plate” is an important tool in the fight against cancer, according to the American Institute for Cancer Research. Check out the best and worst options for your plate.
Fruits and vegetables are rich in anti-cancer nutrients – and the bigger the color, the more nutrients they contain. These foods can help reduce your risk in a second way, too, while helping you to achieve and maintain a healthy weight. Carrying extra pounds increases the risk of many cancers, including colon, esophageal cancer, and kidney cancer. Eat a variety of vegetables, especially dark green, red, and orange vegetables.
Natural folate is an important vitamin B that can help prevent cancer of the colon, rectum, and breast. You can find it in bulk at the breakfast table. Fortified breakfast cereals and wheat products are all good sources of folate. So is orange, watermelon, and strawberry juice.
Other good sources of folate are asparagus and eggs. You can also find it in beans, sunflower seeds, and green leafy vegetables such as spinach or lettuce. The best way to get folate does not come from a pill, but from eating enough fruits, vegetables, and whole-grain products. Pregnant or non-pregnant women should take a supplement to make sure they are getting enough folic acid to help prevent certain birth defects.
Ruben’s sandwich or hot dog in the ball will not hurt you. But cutting down on processed foods such as bologna, ham, and hot dogs will help reduce the risk of colorectal and stomach cancer. Also, eating meat preserved in smoked or salted foods raises your exposure to chemicals that can cause cancer.
Whether lycopene – a pigment that makes tomatoes red – or something else is unclear. But other studies have shown that eating tomatoes reduce the risk of several types of cancer, including prostate cancer. Studies also suggest that crushed tomato products such as juice, sauce, or paste increase their anti-cancer properties.
Although the evidence is still stained, tea, especially green tea, may be a strong anti-cancer agent. In laboratory studies, green tea reduces or inhibits the growth of cancer in the colon, liver, breast, and prostate cells. It also has a similar effect on lung tissue and skin. And in other long-term studies, tea was associated with a lower risk of bladder cancer, stomach, and pancreatic cancer. But more research into humans is needed before tea can be recommended as an anti-cancer agent.
Grapes and grape juice, especially purple and red grapes, contain resveratrol. Resveratrol has strong antioxidant and anti-inflammatory properties. In laboratory studies, it has prevented the type of damage that can trigger the cancer process in cells. There is not enough evidence to say that eating grapes or drinking grape juice or wine (or taking supplements) can prevent or cure cancer.
Cancer of the mouth, throat, throat, esophagus, liver, and breast cancer are all associated with alcohol consumption. Alcohol may increase the risk of colon and rectum cancer. The American Cancer Society recommends reducing alcohol consumption by no more than two drinks a day for men and one for women. Women who are at high risk for breast cancer may want to talk to their doctor about the amount of alcohol, if any, that is safe based on their risk factors.
Not only does water quench your thirst, but it can also protect you from bladder cancer. The lower the risk, the greater the risk of developing colorectal cancer. Also, drinking too much liquid causes you to urinate more often. That reduces the time when those agents are constantly in contact with the bladder membrane.
Beans are great for you, no wonder you can help fight cancer. They contain several powerful phytochemicals that can protect the body’s cells from damage that could lead to cancer. In the lab, these substances slow down the growth of the tumor and prevent the tumors from releasing substances that damage nearby cells.
Cruciferous vegetables include broccoli, cauliflower, cabbage, Brussels sprouts, bok choy, and kale. These cabbage family members make an excellent fry and can refresh the salad. But most importantly, parts of these vegetables can help your body protect you from cancers such as colon, breast, lung, and cervical cancer. Laboratory research has always been promising, but human studies have mixed results.
Vegetables with dark green leaves such as mustard greens, lettuce, kale, chicory, spinach, and chard are rich in fiber, folate, and carotenoids. These nutrients can help prevent cancer of the mouth, larynx, pancreas, lungs, skin, and stomach.
Curcumin is the main ingredient in the Indian spice turmeric and its potential cancer fighter. Laboratory studies show that it can suppress the mutation, proliferation, and invasion of cancer cells in a wide range of cancers. Research in humans is still ongoing.
The way you cook meat can make a difference in putting you at risk for cancer. Frying, roasting, and boiling the meat at very high temperatures trigger the formation of chemicals that may increase the risk of cancer. Other recipes such as stew, frying, or steaming seem to produce a few of those chemicals. And when cooking meat, remember to add plenty of healthy vegetables.
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