Diet Changes That Can Reduce Cancer Risk

Eating a healthy diet is import for more reasons than just looking good. The American Cancer Society estimates that 1/3 of all cancers deaths each year about are related to poor diet. The foods we eat do many things in the body. Eating healthy not only helps to avoid obesity, but can help to avoid cancer also.

To get a healthy diet there are two main things you should keep in mind: eat from all the food groups and limit bad fat in the diet. Eating a range of different foods exposes you to all of the healthy, cancer fighting foods. Follow the recommendations from the FDA's Food Guide Pyramid about servings needed in each food group.

Limiting the bad fat in your diet is very important. Some fat in your diet is actually good for you, so you should not eliminate all fat. Try, though, to choose monounsaturated and polyunsaturated fat instead of saturated fat and trans fats. Be aware that fat can be hidden in some foods, like dairy and meat. Eating a low-fat version of these foods allows you to eat them without sacrificing the taste.

There's much more to eating a balanced diet than dwelling on what you can't eat. Some foods are important to eat because they have been found to help prevent or fight cancer. There are also some important minerals, vitamins and other substances in food that has been linked to helping protect the body against cancer. Here are some of the most studied vitamins, minerals and other compounds in food and how they work to keep you cancer free:

Antioxidants: destroy free radicals in the body. Free radicals injure cells in the body and can lead to cancer. Antioxidants are thought to be beneficial in protecting the body against the development of cancer.

Phytochemicals: are found in plant foods and have been shown to be very effective at protecting the body against certain cancers.

Beta-carotene: is an antioxidant that should be taken in relatively small doses. Some studies have shown, though, that increased consumption of beta-carotene can have a negative effect on the body. If consumed in moderation, though, a person can benefit from its antioxidant properties.

Calcium: has been linked with helping to prevent colorectal cancer by helping to reduce the number of polyps. The recommended level of calcium is no more than 1,200 mg per day. It is important to stick to the recommended dosage because getting too much calcium can cause adverse effects on the body.

Folate: Diets that are low in folate have been shown to increase a persons risk for cancer. Many breads, cereals and other food items are fortified with folate to help make sure people are getting enough in their diet.

Lycopene: has been proven in studies to help lower the risk of developing some cancers.

Vitamin A: is an antioxidant that helps keep tissue in the body healthy.

Vitamin C: helps boost the immune system. A healthy immune system has been helps protect the body against cancer.

Vitamin D: Many studies have shown that vitamin D may be beneficial in protecting against certain cancers.

Much research remains regarding exactly how nutrients found in our foods help to prevent cancer. We do know that fruits and vegetables, which have the majority of the suspected cancer fighting nutrients, are linked with preventing cancer. It is essential, then, to get the proper amount of fruits and vegetables each day in our diet.

Here are some more great cancer-fighting foods:

Avocados: contain glutathione, which acts as an antioxidant that prevents the absorption of fat into the body. They are also rich in potassium and beta-carotene, which have both been shown to lower the risk for some types of cancer. They have also been linked specifically with helping in the treatment of hepatitis.

Broccoli, cabbage, and cauliflower: These vegetables are categorized as cruciferous vegetables. They contain many helpful vitamins, minerals and nutrients that have been linked with preventing different cancers. Specifically, they contain sulforaphane which is thought to help protect against colon and rectal cancers. Sulforaphane has been shown to help deactivate carcinogens found in the body and stop the growth of tumors.

Carrots: are high in beta carotene which studies show has reduced the risk for cancers that effect the lungs, mouth, throat, stomach and some other types as well. Another substance contained in carrots, falcarinol, has also been linked in studies to reducing the risk for some types of cancer by slowing the growth of cancer cells. To get falcarinol from carrots they must be eaten raw.

Chili peppers and jalapenos: These hot peppers contain capsaicin, which is a chemical that is thought to neutralize carcinogens in the body.

Figs: contain vitamin A, C, calcium, magnesium and potassium which can all help in weight loss by controlling the appetite. Being overweight is a risk factor, so figs can help reduce that risk.

Flax: is a good source of omega-3 fatty acids. Omega-3 fatty acids have been shown to help protect the body against colon cancer.

Garlic: gives the immune system a boost, which is beneficial to overall health. A healthy immune system includes cells that fight cancer and break down carcinogens in the body. Garlic has also been shown to lower the risk of development.

Citrus fruits: contain monoterpenes, which are thought to help prevent cancer by removing carcinogens from the body.

Grapes: contain bioflavonoids, which are antioxidants that help to prevent cancer. They also contain resveratrol which stops the stimulation of cancer cells that leads to tumor growth.

Kale: This leafy, green, lettuce-like vegetable has nitrogen compounds in it that are believed to help stop the growth of cancerous cells in estrogen sensitive tissue. Kale contains isothiocyanates and phytochemicals which also are believed to stop tumor growth and block carcinogens.

Mushrooms: Many different varieties of mushrooms are beneficial to the immune system, such as: Shiitake, maitake, reishi, Agaricus blazei Murill, and Coriolus Versicolor. They contain polysaccharides which give the immune system a boost. They also contain lectin which fights cancer cells and prevents their reproduction.

Papayas: are rich in vitamin C that is beneficial to overall health and is believed to help reduce the absorption of some carcinogens.

Raspberries: contain anthocyanins, which are classified as antioxidants and have been shown to protect the body against cancer.

Red wine: drinking alcohol in excess is a cancer risk factor. Red wine, though, because of the grapes that produce it, is actually good for fighting cancer. Remember that red wine comes in a non-alcoholic form, too. Red wine contains polyphenols that protect against cancer. It also has resveratrol which is thought to stop cell growth and prevent cancer. Always be sure to get the most from red wine by drinking it in moderation or drinking a non-alcoholic version.

Soy products: studies suggest that soy products may suppress prostate and breast cancer. They contain isoflavones which may keep cancer from growing or spreading. Research has shown, though, that an excess of soy products may actually cause imbalances of hormones that can lead to cancer, so you should limit yourself to 4 or five servings per day until conclusive results are known.

Sweet potatoes: are a great source of beta-carotene which has been shown to fight cancer.

Teas: is a great source of polyphenols. They protect against many different types of cancers.

Tomatoes: contain lycopene which is an antioxidant that helps stop free radicals which are thought to be the source of cancer. They also contain vitamin C which is also an antioxidant.

Turmeric: This spicy herb has been linked to helping protect against bowel and colon cancer.

Pumpkin: contain more beta-carotene than any other food. This makes them an excellent cancer-fighting food.

If you are trying to switch to a healthy diet, there are a wide variety of foods to choose from. Fruits and vegetables are on this list in abundance, because they are known to contain cancer-fighting substances. Meats, grains and dairy products are also part of a healthy diet. Eating healthy means maintaining a healthy body. A healthy body has a stronger immune system and is better at fighting off cancer and other diseases than an unhealthy body.

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