Though the evidence to support the “Healthy diet – Cancer Prevention” association is not definitive, the risk is reduced substantially. However, there are no magic super-foods, that bust cancers instantly.
Faulty diet heightens cancer risk, usually in the digestive tract – oesophagus, stomach and bowel (colo-rectal).
Poor Diet habits also lead to obesity, which is another major risk factor for cancer. Eating lighter and leaner by choosing fewer high-calorie foods and ensuring a balance between calorie intake and energy spent each day goes long way in reducing the risk.
Mediterranean diet supplemented with extra-virgin olive oil and mixed nuts might reduce the risk of breast cancer. Mediterranean diet focuses on mostly on plant-based foods, such as fruits and vegetables, whole grains, legumes and nuts. It has healthy fats, like olive oil, over butter; and fish instead of red meat.
Eat more vegetables and fruit – at least two serves of fruit and five serves of vegetables.
Avoid excess sugar. Eat complex carbohydrates – variety of whole grains and legumes (eg. dried beans, lentils)
“Watch” your eating! Eat smaller portions, slowly, and only when you are truly hungry.
Reduce your intake of acrylamide. Foods high in amino acids and or carbohydrates develop acrylamide when cooked, fried, baked, or roasted at a high temperature.
Avoid red meat. Higher risk of colon, prostate, and possibly breast cancer. Seek plant proteins (nuts, pulses, Soy etc)
If you can’t go vegan, pick chicken or fish.
Limit processed Smoked or pickled foods. Sausages, hot dogs, salami, bacon, ham, smoked salmon and pickles contain trace levels of carcinogens.
Specific Foods vs Cancers –
- Stay away from artificial sweeteners; risk of bladder cancer.
- Folate helpful vs cancers colon & breast.
- Eating enough fiber reduces the risk of bowel cancer.
- Lycopene in Tomatoes lowers the risk of prostate cancer.