What foods fight cancer?
Eat your greens for cancer prevention!
A Cancer-protective diet is rich in plant foods which include beans, legumes, nuts, seeds, grains and, of course the better-known, fruits and vegetables. Plants contain phytochemicals, which are responsible for providing plants with their color, odor and taste. More importantly, phytochemicals have shown to be protective. In fact, in laboratory studies, phytochemicals have boosted immunity, blocked environmental substances from becoming carcinogenic, reduced inflammation, prevented DNA damage, aided in DNA repair, reduced oxidative stress, slowed the growth of cancer cells, promoted suicide of cancer cells before they spread, and helped to regulate hormones. Pretty powerful effects, especially regarding cancer prevention and cancer survival! While it can be tempting to bottle this up and consume in a convenient capsule, research shows phytochemicals are best metabolized and used by the body when eaten in their whole form, so eat a diet heavy in various plants. Additionally, choose brightly colored fruits, vegetables and legumes for the most potent providers of these protective nutrients. Here is a list of phytochemical-packed foods to include in your balanced diet. Fit at least one item from the chart into every meal and snack to make sure you’re getting plenty of these nutrients in your diet.
On the other hand, certain foods can raise your risk of cancer. Research shows eating more than 18 oz of red meat (ie pork, lamb and beef) per week increases risk of colorectal cancers. Similarly, intake of processed meats (meats preserved via smoking, salting, curing or adding other preservatives) increases risk of colorectal and stomach cancers in any amount. You don’t need to cut all meat out of your diet if you enjoy eating it. We benefit from iron, protein and B vitamins found in these animal proteins. However, consider limiting intake and even going meat-free a few days per week. Practice safer cooking methods when preparing meat dishes. Save processed meats, like bacon, for special occasions. For everyday lunches, try using boiled shredded chicken or carved roasted turkey instead of deli meats. Be sure to eat high fiber plant sources with your meaty meals to aid in digestion and decrease exposure time in the lining of the intestine.
Many people are fearful that sugar intake increases cancer risk, and as of right now, there is no strong evidence to support a directly link. However, refined added sugars in the diet contribute excess calories, especially when consumed in large quantities and frequently. Excess weight and body fat does, in fact, increase cancer risk. So, what to do? Enjoy sweets that truly satisfy you and budget your overall added sugar content daily. This may mean sipping seltzer water instead of soda, and choosing plain yogurt with fresh fruit over sweetened varieties so that you can afford a small dark chocolate square after lunch for dessert. Here are more ideas for curing sweet tooth cravings without added sugar.
Sparkling water
When it comes to alcohol, there is a known increased risk of several cancers (ie mouth, pharynx, larynx, esophagus, liver, breast, stomach and colorectum). There are several theories as to how alcohol increases risk, but researches are still working to identify the specific cause. The American Institute of Cancer Research recommends not to drink alcohol. However, modest amounts of alcohol may have a protective effect on other health conditions such as heart disease and type 2 diabetes. If you do choose to drink alcohol, limit to 1 drink per day for women and 2 drinks per day for men. It is important to note that the standard serving size referred to in these recommendations differ between the several types of alcohol. One serving = 12 fl oz of regular beer, 8-9 oz of malt liquor, 5 fl oz of table wine and 1.5 fl oz show of 80-proof spirits.
While it is important to know what foods and drinks should be limited and avoided in a cancer-protective diet, it is still best to focus on the foods that you should eat regularly and in large quantities to help prevent cancer. Great-tasting and healthy recipes specific for cancer prevention can be found here: http://www.aicr.org/healthyrecipes/. Look for a few new dishes to add to your weekly meal plan for an added boost of cancer-protection!
Source: https://www.aicr.org/cancer-prevention/healthy-eating/