Author Name: StartRight
Several natural foods can help us in reducing the risk of cancer in the body. The fiber-rich food contributes a great deal to fight the chemicals that cause cancer. The following are some of the food choices which help to prevent cancer and other deadly diseases:
1- Fiber Prevents Cancer
Fiber has miraculous health benefits on humans, and it contributes significantly to preventing cancer. Fiber is indigestible in the early digestive process, and it helps the food move through the intestines quickly. In turn, eliminating carcinogens, the primary reason that causes cancer. Moreover, fiber pulls water in the digestive tract to make fecal matter bulkier and dilute carcinogens.
According to the research conducted by the British physician, Dennis Burkitt, people with a higher fiber intake have fewer chances of getting colon cancer. There are lesser cancer cases reported in the countries where meat consumption is scarce, and people prefer a plant-based diet.
The health experts recommend the daily consumption of 30 to 40 grams of fiber. The best sources of fiber include lentils, vegetables, fruits, and beans.
2- Vegetables and Fruits
The vegetables have low-fat content, fiber-rich, and they contain a lot of beneficial nutrients that help in reducing cancer. The substances such as carotenoids that are present in fruits and vegetables, which provide them with their dark colors, contribute to reducing cancer risks. Vegetables such as broccoli contain sulforaphane and other anti-cancer properties and are also good for health.
The availability of phytonutrients in vegetables and fruits lower the risk of cancer substantially. Collectively, they help to regulate the hormones, slow down cancer cell growth, and block inflammation.
The cruciferous vegetables such as cabbage, cauliflower, Brussels sprouts, and kale are known to lower cancer risk. These vegetables provide protection against esophageal cancer, stomach cancer, and head & neck cancer.
3- Nuts and Seeds
People consume hazardous diet options such as soft drinks, junk food, and other unhealthy substances; however, they don’t focus on foods that provide them with health benefits. According to research, it has been found that the consumption of nuts is directly linked to the reduction of different types of cancer in the body.
The addition of a reasonable quantity of nuts in the diet plan leads to a decreased risk of getting affected by cancer. The study shows that regular consumption of nuts also decreases the risk of colorectal, pancreatic, and endometrial cancers. Nuts that contain selenium help the body to battle lung cancer.
4- Olive Oil
Extra-virgin olive oil is one of the most effective fats that are readily available. It is loaded with numerous health benefits and should be a part of the diet plan. The vital nutrients in olive oil keep your digestive system working perfectly. The studies suggest that the regular consumption of olive oil contributes to protection against cancer, and also lowers the risk of developing breast cancer.
The inclusion of olives and olive oil can become part of your diet plan in various ways. You can add the olives as part of your favorite salad, or drizzle some olive oil over your salads and cooked vegetables for an improved taste.
Avoid Diets with Fats
The foods with high-fat content increases the risk of cancer. Fat increases the hormone production in the body that results in breast cancer. The research also reveals that the increased production of bile acid, stimulated by consumption of fats, is associated with colon cancer.
A number of studies explain that countries with higher fat consumption have higher rates of cancer. The countries like Japan that is amongst the lowest fat consumption countries have a lower rate of cancer.
The experts suggest that the daily fat consumption should be below 30 percent to prevent the risk of getting cancer.
Alcohol and Tobacco Usage
The excessive use of alcohol and tobacco are amongst the top reasons of getting cancer. Smoking does not only increase the risk of cancer, but it is also linked with multiple cardiovascular diseases.
The combined effect of both the injurious habits increases the risk of cancer in aero-digestive tract, including lips, mouth, throat, esophagus, and colon.
There are a lot of beneficial foods that can be consumed regularly and to mitigate the risk of cancer. Several pieces of research recommend that the consumption of healthy food will result in protection. Healthy food reduces the spread of cancer, cholesterol, and other chemicals in the body.
A perfect diet that offers cancer-prevention should be fiber-rich, low-fat, and free from animal products. An abundance of fruits and vegetables should be included in the diet plan with the maximum possible reduction of alcohol consumption.