Prudent Diet to Fight Cancer
Scientist estimate that about 35% of all cancer is caused by dietary factors. There is a general agreement in studies that a higher intake of fruit and vegetables gives a lower risk of cancer.
WHAT CAUSES CANCER
Oxygen molecules called "Free Radicals" cause damage to the cells. Free Radicals have been linked to cancer and many other diseases. Prevention of free radical formation is assisted with a diet high in antioxidants. The best sources are from food.
A combination of all food sources of antioxidants is now considered more beneficial than relying on supplements.
WHAT IS A PRUDENT DIET TO PREVENT CANCER?
Many studies show that obesity may be
linked with some forms of cancer.
Try and maintain an ideal weight and healthy life style with regular
exercise. Reduce the fat in your diet and increase the intake of fruit
and vegetables and bread and cereals.
Cut down on total fat intake
Cancer is more
prevalent in countries with a high fat intake.
Reduce the total fat but particularly the saturated fat in your
Limit take away food, fatty meat, butter, cream, high fat sweets, cakes
- Lean well trimmed meat and remove the skin from chicken.
- Low fat cooking methods
- Small quantities of olive, canola or grapeseed oil.
- Low fat dairy products such as skim or low fat milk, cottage or ricotta cheese and low fat other cheeses.
- Yoghurt instead of sour cream and evaporated milk instead of cream in cooking.
Eat more fibre foods such as wholegrain cereals, bread products, fruit, vegetables and legumes.
Low fibre diets are associated with increase risk of bowel, breast and prostate cancer.
Many people don't consume the minimum requirement of 30 grams of fibre a day.
Good sources of fibre are whole grain breads, cereal, oats, muesli, bran, psyllium, barley, beans, lentils and all fruit and vegetables.
Brown rice and wholemeal pasta can be incorporated into meals. Beans and lentils can be used instead of meat or in combination for vegetarian type meals.
Retain the skin where possible on fruit and vegetables
Have a diet rich in natural vitamins and minerals from fruit and vegetables.
Diets rich in fruit and vegetables are shown to reduce the risk of
cancer. They contain many antioxidants that will assist the body in
fighting cancer and are more complete than any supplements. Eating the
actual fruit and vegetables will give a wide range of antioxidants.
- Some specific antioxidants are:
- Cruciferous vegetables from the cabbage family contain protective cancer factors and folate. Eat more broccoli, cauliflower, cabbage and brussel sprouts.
- Beta carotene is found in yellow, orange, red and dark green fruits and vegetables. Eat more carrots, tomatoes, broccoli, spinach, citrus fruits, rock melon, pumpkin and apricots.
- Lycopene, found in tomatoes, watermelon, pink grapefruit, guavas and pawpaw is released by cooking and is fat soluble. Try to use tomato, grapefruit and pawpaw in cooking.
- Vitamin C is found in citrus fruits, strawberries, melons, tomatoes, green leafy vegetables, broccoli and potato. Since it is destroyed by cooking and exposure to air, raw fruits and vegetables (salads) are better sources.
Choose bright red, green and yellow fruit and vegetables for maximum
protection. Use them at meals and in-between as often as possible.
Take fruit and vegetables to work or school. Add salad to sandwiches and
vegetables to soup and casseroles.
Try to eat seven serves of fruit and vegetables a day.
Be moderate in intake of alcohol.
A heavy intake of alcohol, especially when combined with smoking is
linked to cancers of the mouth and throat.
- Try and have alcohol free days.
- Don't binge drink.
- A safe level is considerated to be 2 drinks for men and 1 drink for women per day.
- Consume more water.
- Take a water bottle with you to school, the office, work or shopping.
Limit salt cured, smoked and nitrite cured foods.
Limit the quantity of products that are cured or smoked such as
bacon, ham, smoked fish and sausage type products which may be a
problem when consumed in large amounts.
Avoid charred overdone meat poultry and fish.
- Casseroles, stews, roasts and microwave dishes have a much lower cancer risk.
- Marinating meat reduces the risk of producing substances causing cancer.
- Avoid grilling, barbecuing or frying, especially meat, at high temperatures which can cause charring which will increase the risk of producing substances causing cancer. ( this produces heterocyclic amines (HCAs ) on the surface. Several of these are established carcinogens in animals).
- When grilling or barbecuing marinate and don't over cook.
- When barbecuing don't allow the fat to drip on the flame.
- Don't reuse cooking oils as changes occur at high heats which can be dangerous.
- Special note: Meat makes a major contribution to the diet, providing iron, zinc, vitamin B12 and protein and is a central food group in most people's food habits. For these reasons, any advice in relation to meat and cancer risk should be evidence-based and not subject to media speculation.