It is estimated, that one third of all cancer deaths are related to diet. The following recommendations based on the national cancer institute of America may help to reduce the risk.
Avoid obesity. It is associated with an increased risk for the cancer of the uterus, ovary, gall bladder, kidney, colon and breast.
Cut total fat consumption. Excess fat intake may raise the risk of breast, colon and prostrate cancer.
Eat more high fibre foods. Populations where diets are high in fibre generally have a low incidence of cancer, particularly colon cancer. Insoluble fibre is considered especially anti carcinogenic because it adds bulk to the stool and helps speed its passage through the bowel, thereby reducing the colon’s exposure to potentially harmful substances in the stool. Whole grains, dried beans, and many vegetables are good source of fibre.
Eat a variety of vegetables and fruits, especially cruciferous vegetables and foods rich in beta-carotene and vitamin C. Cruciferous vegetables named for the characteristic cross made by the four petals of their flowers, these cabbage family vegetables include broccoli, Brussels sprout, cauliflower, collard greens, kale, mustard greens as well as cabbage. They contain compounds called ‘indoles’ isothiocyanites, and flavones that seem to offer protection against lungs, gastro-intestinal, and other cancers.
Beta-carotenes are a form of vitamin A. It acts as an anti oxidant, offering protection against lung cancer and reducing heart disease and stroke risk. Unlike vitamin A, beta-carotene isn’t toxic in high doses. Good sources are oranges, yellow and dark green vegetables and fruits including apricots, broccoli, cantaloupe, carrots, kale, spinach, sweet potatoes, winter squash.
Vitamin C, in addition to acting as an anti oxidant, this vitamin may help to prevent the development of cancer, especially cancer of the oesophagus and stomach, by blocking the formation of cancer causing nitrosamine in the digestive tract. Rich sources of vitamin C are citrus fruits, strawberries, broccoli, Brussels sprouts, guavas, black currants and bell pepper.
Limit your intake of salt, salt cured, nitrate cured and smoked foods. Nitrites and nitrates in cured foods can be converted into carcinogenic nitrosamines during cooking or in the body. The incidents of stomach and oesophageal cancers are high in countries where cured foods are eaten regularly.
Moderate your alcohol consumption. Heavy drinking increases smokers’ cancer risk, among both smokers and non smokers, heavy drinking is associated with a higher risk of cancer of the mouth, throat, oesophagus, liver and possibly breast.
