There are no foods that fight, prevent or eliminate cancer risk or
bring the risk to zero. However, eating healthy food can only help lower your
cancer risk.
According to Lindsey Wohlford, a wellness dietitian, "Research tells us that making healthy
food choices consistently over time can reduce your risk of getting cancer, but
you can't say with absolute certainty that food can prevent cancer. There are
no guarantees."
Wohlford
advises that to reduce cancer risk via food, we need to:
- Focus on eating plant foods such as fruit, plant-based
protein, veggies, nuts and whole grains.
- Make weight-managing choices.
- Stay away from foods that increase cancer risk.
Look at these tips on foods to eat and those to turn your
back against to lower your cancer risk:
What to eat
Broccoli
Broccoli is rich in sulforaphane, a compound that was scientifically
shown to kill tumor cells and decrease tumor size in test-tube test and
according to animal studies. Also, it's beneficial to take high amounts of cruciferous
vegetables as they may also help reduce lower colorectal cancer risk.
Carrot
Results from some studies have associated carrot consumption with
a decreased risk of lung, prostate and stomach cancer. So, make sure you
incorporate carrots into your diet a few times a week to make sure your snack
or side dish is not only delicious but also healthy. This can potentially lower
your risk of cancer.
Another study found that consuming more carrots reduce the
odds of prostate cancer risk by 18% and stomach cancer risk by 26%.
Beans
Beans are very rich in fiber. This may help protect you against
colorectal cancer. According to human and animal studies, consuming enough
beans could lower the risk of colorectal tumors and colon cancer.
In a study of 1,905 people with a history of colorectal
tumors, those who ate more cooked, dried beans showed a reduced risk of tumor
recurrence.
Cinnamon
Test-tube and animal studies showed cinnamon extract may have
potent anticancer properties and may help reduce the development and spread of
tumors as well as cancer cells. This also includes cinnamon essential oil,
which helps suppress the growth of neck and head cancer cells. There is a need
for further research in humans.
Nuts
Some studies have linked a high intake of nuts to a decrease in
cancer risk. Research reveals that certain types of nuts, such as Brazil nuts
and walnuts, have a link to a lower risk of cancer.
Olive oil
According to several studies, consuming olive oil may help
reduce your risk of certain cancers, such as colorectal cancer. Incorporating
olive oil in your diet nourishes you with many health benefits, including lower
cancer risk.
You can drizzle the olive oil over salads cooked vegetables
in marinades for meat, poultry or fish.
Garlic
Garlic is packed with allicin, a compound known for killing cancer
cells in test-tube studies. According to other studies, consuming more garlic
could reduce the risks of prostate, stomach, and colorectal cancers.
Fatty fish
Consuming enough fish may decrease your risk of cancer. Vitamin
D and omega-3 fatty acids are found in fatty fish. These are two potent nutrients
that can reduce your risk of cancer.
Foods to avoid
Make sure these foods below are not part of your diet except
in extremely rare circumstances and small quantities
Avoid
processed meat: Stay away from processed meats such as bacon and hot
dogs. Watch out against even processed meats that are considered "nitrate
free" or "uncured".
Limit Red
meat: Limit red meat by only 18 ounces of cooked red meat in a
week. Instead, consume lean fish, chicken or plant-based protein.
Avoid
alcohol
Women shouldn't consume more than one serving of alcohol daily.
Instead, men should limit their weekly consumption to less than two servings of
alcohol per day.
Finally, ensure that when you dish you meals during lunch,
two-third of your plate should have fruits, vegetables and whole grains.
Note that you won't eradicate your cancer risk by consuming certain
foods. It's all about eating what reduces your cancer risk.
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