You are what you eat…. Hence, dietary choices play an important role in improving the overall health and warding off major diseases. Research indicates that with a few healthy lifestyle changes, one can prevent a majority of diseases that cause mortality. Food choices have a powerful influence on the development of cancer .Therefore, here are a few smart food choices that pack a nutritional punch and help combat cancer.
Tips For Anti Cancer Diet
Plant Based Foods
Plant based Foods, which include a wide variety of fruits, vegetables, nuts, beans and whole grains are powerhouses of cancer fighting nutrients with more fibre and less fat. These three combined together support a healthy immune system and help prevent Cancer.
Increases Fibre Intake
Studies reveal a link between high fibre diet and a lower risk of colorectal cancer. The roughage in fibre promotes a healthy digestive system and enables food to move faster, eliminating cancer-causing compounds quickly from the digestive tract. Good sources of fibre include fruits, veggies, legumes and whole grains.
Limit Meat Intake
Vegetarians have 50% less chances of developing cancer than meat eaters who are at a higher risk. People taking high fat diets are at a risk of developing cancer due to the lack of fibre and other cancer fighting properties. Meat with its abundant saturated fats is a predecessor and harbinger of cancer.
Therefore, consuming meat occasionally, in small sized portions and using them as flavouring instead of main preparation would be healthy and wise. Opting for lean meats such as chicken turkey, avoiding processed meats and substituting fish make better alternatives.
Choose Right Fats
Although a diet high in fats increase the risk of cancer, some types of fats have anticancer properties. Trans fat and saturated fats are the two most destructive fats. Animal products such as eggs, whole dairy products and red meat contain saturated fats, while liquid vegetable oils, created by adding hydrogen for solidifying and preservation, increase the risk of cancer.
The unsaturated fats derived from plant sources and maintained at room temperature like Avocados, nuts, canola and olive oil decrease risk of cancer. Omega3 fatty acids found in abundance in tuna, salmon and flaxseeds support heart and brain health in addition to fighting inflammation.
Antioxidant Rich Foods
The best protection against cancer is to eat a variety of colourful foods that fight unwanted invaders and keep the immune system healthy. Antioxidants help the cells in the body and protect against cancer. The best sources of antioxidants are fruits and vegetables that contain high doses of Vitamin C, Vitamin E, selenium and beta-carotene. Vibrant coloured fruits and veggies contain phytochemicals, a rich nutrient that help fight diseases and enhance immunity.
Increased Soy Intake
Rich in Isoflavones such as genistein, soy protects against most common types of cancer such as stomach, prostate, breast, colon, rectal and the lung. They protect the cells from the harmful effects of estrogens, thus reducing risk of prostate and breast cancers. Soy foods also help block the carcinogenic effects of bile acids, a process called angiogenesis, which guard against colon cancer.
Cooking And Carcinogens
The cancer causing substances, carcinogens in food are formed during either cooking or the preserving process. Therefore, in order to prevent the fats or oils from turning carcinogenic, cooking oils on low heat and baking in less than 240 degree proves to be of high benefit.
Oils exposed to heat and air turns stale, hence store them in airtight containers in a dark cool place. Charring of meat is another important factor for the formation of carcinogens; therefore, cook meat at room temperature and avoid overcooking of meat to prevent these dangerous substances. Eat healthy and live happy! Keep Cancer at bay by piling up the plate with these colourful nutritional foods.
Caution: Please use Home Remedies after Proper Research and Guidance. You accept that you are following any advice at your own risk and will properly research or consult healthcare professional.