Anti-Cancer Diet – Important Things You Should Know
Smoking and a diet that primarily based on animal foods are the top two health risks for cancer, says Harvard News on Cancer Prevention. Diets even play a more significant role in getting cancer than family history. Thus, making the necessary changes in our diet significantly reduces our cancer risk.
For starters, a diet rich in total fat and saturated fat makes a person vulnerable to Big C because tumor cells need low-density lipoproteins (LDL) to grow. Moreover, eating produces bile which needed to digest fat. Too much bile in the large intestine will be converted into strong acid which is a carcinogen. Where fat noticed, you should limit your daily fat intake to no more than 20 percent of your total food calories.
The right types of fat to eat are unsaturated fats, which found in plant foods, such as nuts and vegetable oils that are high in monounsaturated fats. Other sources of good fats are seafood such as salmon and tuna, because they contain high omega three fatty acids. Oils that contain more omega three fatty acids, such as flaxseeds, pumpkin seeds, canola, soybeans (not hydrogenated), walnuts, safflower, sunflowers, sesame seeds, and pure olive oil are also good choices of fats that even have anti-cancer properties.
Furthermore, a diet rich in fiber also prevents cancer. By moving potential carcinogens through the intestine faster and binding them, fiber reduces contact time between these cancer-causing agents and the intestinal wall, reducing the possibility of someone getting Big C. Fiber is also essential in the growth of good bacteria in the intestine. Good sources of fiber are whole wheat, whole wheat, peas, whole wheat bread, and plums. Nuts like red beans and garbanzos are also good sources of fiber.
It is common knowledge that fruits and vegetables significantly reduce a person's risk of cancer. They contain phytochemicals, Vitamins C and E which help the body fight this disease. While all plants are cancer fighters, those on the front line include broccoli, cabbage, Brussels sprouts, mustard greens, kales, and cauliflower. Beta carotene found in carrots, pink grapefruit, sweet potatoes, and pumpkins significantly reduces your cancer risk too. Flaxseed is also vital because it contains omega-3 fatty acids and lignans. Tomatoes, strawberries, and blueberries are high in flavonoids that protect against lung, cervical and other cancers.
Red meat dramatically increases your risk of cancer. Processed meat full of preservatives is even worse. Instead of steaks, it is best to choose seafood that is high in omega-3 fatty acids and other cancer-fighting properties. More importantly, switching to a plant-based diet from your usual animal-based foods dramatically reduces your risk of getting cancer. Not only do plants have more phytochemicals that fight cancer, but they also have more fiber and contain less fat. So, to meet your protein needs, soybeans and soy-based products are your best bet, not your pork or beef. Soy also has isoflavones which inhibit tumor growth. Where drinks are concerned, green tea has catechins that help fight cancer.
With exercise, stress management, and an anti-cancer diet, it is possible to keep ourselves cancer free for life.