Can certain dietary choices reduce my risk of cancer?
Ongoing studies are research whether certain foods and
nutrients can reduce the risk of specific cancers. Eating more vegetables and
fruits has been linked to a subordinate risk of lung, oral, esophageal, stomach
and colon cancer. But researchers don’t know which of the specific nutrients in
fruits and vegetables are most helpful.
Studies have shown that subsequent the Mediterranean diet
has many health benefits, including protection against cancer. It encourage you
to eat foods such as fish, fruits and vegetables, beans and whole grains.
Some findings indicate that calcium and vitamin D may reduce
the risk of colorectal cancer. However, these results haven’t been unswerving.
Evidence also suggests that folic acid may reduce cancer risk. More research is
needed before specific nutritional choices are recommended. In the meantime,
you can reduce your risk of health problems by having at least 5 or more
servings of a variety of different colors of vegetables and fruits each day. A
healthy diet also include whole grains and is low in fat, cholesterol, salt and
sugar.
What specific things can I do to improve my diet?
A healthy diet include a variety of fruits, vegetables,
whole grains, legumes (dried beans and peas), nuts and seeds. For additional
protein, consider moderate amount of fish, poultry, lean meats, and low-fat and
fat-free dairy products.Certain fats should be part of a healthy diet. They can
lower your risk of disease. Studies have shown that using “good” fats instead
of wringing wet fat can help lower your total cholesterol level. These “good”
fats include the following:
Monounsaturated fats Found in canola, olive, avocado and peanut
oils, and in other nut oils. Also found in legumes, olives, seeds, nuts, nut
butters and fresh avocados.
Polyunsaturated fats Found in vegetable oils like corn, sunflower
and safflower oils, as well as in sesame seeds, sunflower seeds, corn,
soybeans, and many other kinds of grains, legumes, nuts and seeds.
Omega-3 fatty acids— Usually found in “oily” fish, such as
salmon, herring, sardines and mackerel. Also found in flaxseeds, flaxseed oil
and walnuts.
Omega-3 fatty acids from fish are more than ever good for
your health. For example, studies have shown that they can reduce your risk of
inflammation or heart attack if you’re at risk for heart disease.
What are phytochemicals?
Phytochemicals are substance found in plant-based foods.
Some experts suggest that people can reduce their risk of cancer by eating more
fruits, vegetables and other foods that surround phytochemicals. They may also
support bone, heart and brain health.Familiar types of phytochemicals include
beta carotene, vitamin C, folic acid and vitamin E. Less familiar are
isoflavones, flavonoids, phytosterols, and others. Good source of
phytochemicals include broccoli, cauliflower, carrots, tomatoes, garlic, peas
and beans (including soy), whole grains, nuts, flaxseed and grapefruit.
Should I take herbs or nutritional supplements?
It’s easy to get excited about claims that the latest
dietary supplement will prevent or cure cancer. However, advertising claim that
a supplement will prevent or cure malignancy are not likely to have been
verified.
Be sure to talk to your relations doctor before adding herbs
or supplements to your diet. Making extreme changes to your diet may actually place
you at risk for new health problems.
While foods that are rich in vitamin E and beta-carotene are
very healthy and help reduce cancer risk, the U.S. Preventive military Task
Force (USPSTF) and the American Academy of Family Physicians (AAFP) recommend
against taking vitamin E or beta-carotene for the prevention of cancer. People
who smoke or have a high risk for lung cancer should not take beta-carotene
because it can increase the risk of lung cancer. There is no current confirmation
that shows that taking multivitamins can help reduce your risk of cancer.
What foods can increase the risk of developing cancer?
Although there isn’t clear confirmation about whether
specific foods prevent cancer, research shows that certain foods can increase
your cancer risk. These comprise the following:
Heavily processed meats, such as ham, bacon, sausage, salami
and bologna, can increase your risk of colorectal cancer if you eat them too
often.
Foods that are high in saturated fats can make a payment to
weight gain. Being overweight increases your risk of many types of cancer.
Alcohol increases the risk of cancer of the oral cavity,
throat, esophagus, liver, breast and colorectal area. If you do drink alcohol,
do not have more than 2 drinks per day if you are a man or more than 1 drink
per day if you are a female. One drink is a 12-ounce bottle of beer (4.5%
alcohol), a 5-ounce glass of wine (12.9% alcohol) or 1.5 ounces of 80-proof
distilled spirits.
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