Preventing Cancer
The role of nutrition for good health
The adoption of a balanced diet can help prevent many diseases, even the risk of developing cancer. In fact, diet is an important factor in maintaining good health. 30-40% of all cancers that arise, are associated with poor diet, obesity, minimal physical activity and other factors related to habits of everyday life that we could change or improve.
Let's take a little test: What are you thinking of preparing for lunch? Is it a salad with colorful vegetables, nuts, beans and olive oil or would you prefer a steak served with French fries? The only thing certain is that neither of these two dishes will play a decisive role in risking your health, but the daily food choices and lifestyle you have, will – especially in terms of diseases such as cancer. In essence anything you avoid putting on your plate and everything you do end up choosing to consume, can either protect you or weigh you down. From the array of foods and nutrients that have been placed under the microscope by the scientific community, several ones have been selected as they stand out for their protective properties against cancer. These properties are usually found in unprocessed foods of plant origin, which can supply the body with fiber, good fats, more antioxidants and phytochemicals.
Phytochemicals
These substances are found at very low concentrations in specific foods and they seem to have antioxidant action, but also reduce the risk of carcinogenesis through other mechanisms. Among the most famous phytochemicals are the anthocyanins, which are mainly found in berries such as strawberries, blueberries and cranberries. In addition to their protective properties against cancer, these phytochemicals delay aging and have mild anti-inflammatory action.
In the category of phytochemicals, we could not fail to mention lycopene. It is a component that exists in abundance (particularly in tomatoes), which appears to protect against damages that can lead to the development of cancer cells. It is one of the few nutrients that are preferably consumed via cooked food as this helps enhance its absorption. In fact, it is advised that you consume tomato sauce prepared with olive oil so as to gain the optimum benefits from lycopene. Additional important sources of lycopene are watermelons, pink grapefruits and red peppers.
Flavonoids, which are also found in foods such as oranges, grapefruits, apples, beans, green tea, grapes and wine, also seems to have protective properties against carcinogenesis.
Vitamins
According to publications of the American Cancer Society, antioxidant vitamins have a very important role in your diet in terms of protecting the body against cancer. The most famous and powerful vitamin is vitamin C, which you will find in sufficient quantities in oranges, peppers, strawberries, kiwi and broccoli. In the Mediterranean diet you will find vitamin E, which is an antioxidant. Ideal sources of vitamin E are olive oil, as well as most nuts, such as almonds, sunflower seeds, hazelnuts and peanuts. Vitamin E is fat-soluble, so the body has the ability to store it in comparison to vitamin C, which cannot be stored and is required for daily consumption. In any case, it is advisable to acquire vitamins from natural foods and not from food supplements, as your food can provide you with sufficient quantities, and additionally it may contain many other important ingredients ensuring your sound nutrition.
Beta-carotene, a precursor of vitamin A, is of equal importance. Beta-carotene strengthens white blood cells, which helps to reduce oxidative stress and through this mechanism it reduces the risk of cancer. Although there is much scientific evidence highlighting the role of beta-carotene in preventing cancer, it is not recommended as a supplement you should be taking. Good sources of beta-carotene are carrots, peppers, spinach, apricots, broccoli, peas and sweet potatoes.
Minerals
In addition to phytochemicals and antioxidant vitamins, there are minerals that also have a protective role against cancer. Selenium is one of these minerals. A review published in July in the Journal of the National Cancer Institute, suggests that an adequate intake of selenium reduces the risk of cancer, but recommends that it is not taken as a supplement, as there is insufficient scientific evidence to allow such a recommendation. The same direction is given by the American Cancer Society, which recommends that you ensure the intake of selenium via your food choices. Excellent sources of selenium are pork, beef, chicken, seafood, fish, cocoa, Brazilian nuts, peanuts, sesame and its products.
In regards to cereals and grains, whole grain should be your only option as they are rich in fiber and lignans. Lignans have antioxidant activity and are associated with reducing the risk of breast cancer, while the adequate intake of fiber is primarily associated with a reduced risk of developing colorectal cancer.
Therefore, the answer as to which meal you should be consuming is pretty obvious. A diet rich in vegetables, fruits, nuts, legumes, poultry, fish and whole grain cereals, will be the best investment for your health and wellness.
Tips:
- If you are not used to consuming lots of fruits, start of by preparing a smoothie with a variety of fruits. Combine ½ cup milk 2 tablespoons berries (anthocyanidins), 2 apricots (beta-carotene) and 1 tablespoon flaxseed (lignans, fiber, omega-3s).
- Opt for a breakfast of oats or muesli (lignans, fiber) instead of processed grains.
- Opt for 100% whole-wheat (fiber) wholegrain bread (vitamin E, selenium) instead of white bread.
- In salads, add colorful peppers (lycopene, beta-carotene), nuts (selenium) and legumes (fiber, lignans).
- Opt for homemade tomato sauces (lycopene), olive oil (vitamin E) and green herbs (lignans).