Though we may not have solid evidence, yet based on the National Cancer Institute (NCI) estimates, eating a healthy diet may prevent as many as one third of all cancer deaths. In our body, the dietary fats promote cancer by stimulating the abnormal cell division. Some of these fat are also susceptible to production of free radicals, toxic molecules that damage our body cells. Also, the excess calories from fat leads to obesity which is oft linked with an increased risk of cancers of the endometrium (lining of the uterus), colon and rectum and possibly, breast.
The strongest and most consistent evidence for diet’s role in reducing one’s risk for most cancers is seen in the organic fruits and vegetables. Nutrients, fibre and other chemicals contained in fruits and vegetables may work together. Antioxidants, such as vitamin C and E and beta carotene, may help block cell damage caused by free radicals. The B vitamin folic acid may inhibit transformation of normal cells into malignant cells and strengthen ones immunity system. Fruits and vegetables also contain virtually no fat and mostly contain fibre.
Now that we have a few basics clear, let us follow these five easy tips that will help us to reduce our risk towards Cancer:
- Eat plenty of high fibre foods – Fibre increases the movement of digested food through the intestine. This may reduce the amount of time your colon is exposed to cancer promoting substances formed during digestion. Diets high in fibre also tend to be low in fat and high in other nutrients. These characteristics may enhance protection. Always aim for 20 to 30 grams of fibre daily. Fruits and vegetables, especially legumes such as peas, beans and lentils, contain up to four grams of fibre in one half cup.
- Reduce Fat – Limit all types of fat to less than 65 grams daily, based on a 2,000 calorie diet.
- Eat at least five servings of fruits and vegetables daily – Emphasize on citrus fruits for vitamin C and deep-yellow and dark-green vegetables for beta carotene. Turnip greens provide folic acid. Cruciferous vegetables such as Brussels sprouts, broccoli and cabbage contain a variety of substances that may protect against cancer.
- Maintain a healthy weight – In addition to eating a low-fat, high-fibre diet, exercise regularly.
- Choose a variety of foods – No one food offers all the nutrients you need. Foods provide a unique balance of nutrients that can’t be duplicated by supplements.
(Source: Mayo Clinic Heath Letter)
- As a blogger, my ultimate goal is to help my readers love, celebrate and enjoy the different cuisine recipes from across the states in a healthy and positive way.