Diet and nutrition

You can reduce cancer risk with proper nutrition.

Research studies have revealed the relationship between nutrition and cancer. The primary cause of many types of cancer, such as stomach cancer, cancer of colon and rectum, liver cancer, pancreas cancer, kidney cancer and prostate cancer is nutrition.

Research studies reveal the relationship between nutrition and cancer. Nutrients which simultaneously contain carcinogenic and cancer preventing ingredients may become hazardous depending on how they are cooked or stored. On the other hand, carcinogenic impact of some nutrients may become free of hazardous chemicals through appropriate cooking methods.

Toxic chemicals which trigger the occurrence of cancer by damaging cells are known as oxidants. Some nutrients of leaves, flowers, fruits, bulbs and seeds of some plants used with foods as flavors contain useful anti-oxidant chemicals, which protect cells against oxidants. They are known as antioxidants.

Bear in mind!

Use plenty of spices.

When cooking food, frequently use flavoring, aromatic and anti-carcinogenic vegetables, spices and weeds, such as onion, garlic, mint, parsley, rosemary, ginger, sweet basil, cumin, fennel, etc. Some substances found in garlic, onion, leeks, strengthen the immune system, increase removal of carcinogens, trigger enzymes suppressing proliferation of tumor cells, reduce cholesterol levels in the serum and facilitates control of blood pressure. In addition, it is scientifically proven that garlic kills H (helicobacter) pylori, which causes ulcer in the stomach and protects against many types of cancer, mainly including stomach cancer, the consumption of 2-3 cloves of garlic daily is recommended.

Caution! Cancer may be prevented by paying attention to nutrition and avoiding smoking, since nutrition is among the primary causes of many types of cancer, such as cancers of stomach, colon and rectum, liver, pancreas and prostate.

The actions in need to prevent cancer: 

  • Maintain your ideal body weight. Avoid high-energy diets. If your body weight is excessive, you can control your weight by applying an appropriate nutrition regime and increasing your physical activity. For this, you should consult a nutrition expert and your physician.

  • Follow a suffficient and balances diet. Try to consume nitrients from every food group (meat, eggs and legumes, milk and dairy products, vegetables and fruit, fat group) in your meals. Diverify your nutrient selections.

  • Reduce the daily fat content of your nutrition. Cook your food with little vegetable oils. Increase the interval between consuming foods which include high levels of fats, such as cream, mayonnaise, fried fods, etc. Do not consume margerines, chips and fried cooks that contain transfetty acids.

  • Aim for one third of the oils you use to be olive oils, one third to be vegetable oils (sunflower seeds oils corn germ oils, soya oil or canola oil) and one third to be butter.

  • When cooking, add oil into the food before burning it. Do not use such methods as frying in oil or cooking directly on fire or in the braizer. Foods cooked with any of these methods may loose some of heir nutritional elements and vitamins, while carcinogenic elements are formed. Instead, cook by boiling, roasting or steaming.

  • Omega 3 fatty acids protect against cardiovascular diseases and cancer. In order to make use of these fatty acids, consume steamed or oven cooked fish 2-3 times a week. Try to consume foods containing this fatty acid, such as soya and canola oils, soyabeans, and oilseeds like flaxseeds, hazelnuts, walnuts, and purslane.

  • Remember that full-fat milk. Yogurt, cheese and meat contain high levels of saturated fatty acids. High fat intake raises risk for some cancer types (lung, rectum, breast and prostate cancers). In order to reduce the intake of satutated fatty acid, choose semi-skimmed milk, yogurt, low-fat meats and chicken.

  • Consume low-fat red meat twice a week. Do not consume high-fat chicken or turkey skin. Limit consumption of high-fat processed meat products with protective additives, such as salami, hotdogs, sausages, pastarmi, etc.

  • Do not cook foods such as meat, chicken, fish, etc. By keeping them very close to the fire as in a braizer ot smoking. Cooking meats through this method causes loss of proteins and vitamins, while also leading to the formation of some carcinogenic substances, instead, grill, poach or roast meat.

  • Try to consume milk and dairy products rich in calcium, pgosphorus and Group B vitamins, which are protective particularly against cancer of the colon. The sonsumption of 2-3 glasses of semi-skimmed milk and yogurt is recommended daily.

  • Kefir, proboitic milk and yogurts contain benficial bacteria. Consider drinking obe glass of anti-cancorigenic nutrients each day: these prevent settlement of pathogenic microorganisms, while strengthening the immune system.

  • You must consume 6 or more servings of food in the cereals group every day. Unrefined cereals (wheat, rye, whole frain flour, bulgur, corn, oat) and bread, macaroni and similar foods, whole-wheat rice, whole-wheat macaroni made of flours of these cereals, and legumes are rich of bitamins, minerals and dietary fiber. Whole-wheat free and refined cereals loose their vitamins, minerals, proteins and fibers and therefore, their nutirtional value is decreased. Prefer whole-wheat bread, cereals and legumes whose nutritional value is higher, instead of refined white flour, white bread and rice.

  • Lagume contain vegetable proteins, but their protein quality is lower than that found in meat and eggs. In order to increase their protein quality, consume legumes such as chickpeas and cereals.

  • Cook legumes, macaroni and vegetables in their own boiling water to minimize loss of their nutritional elements and water-soluble vitamins.

  • Soyveans are an important source of phytoestrogens. Soybeans contain anti-carcinogenic compounds. Phytoestrogens play a key role particularly in the control and prevention of hormones-dependent cancers. They also protect against breast cancer and testicular and prostate cancers. The incidence rate of these cancer types is low in counties where people consume high levels of soybeans. Consuming soybeans in your diet several times a week will lower the occurence risk of these cancers.

  •  Increase the daily ammount of vagetable and fruit consumption in your diet. Fruit and vegetables consumption is very important in terms of protection against cancer. Cancer risk is twice as prevalent inthose who consume low quantitites of fruit and vegetables compared to those who consume plenty of friuts and vegetables. The consumption of fruit particularly offers protection against cancers of the lung, esophagus, oral cavity, pancreas, stomach colon, rectum, bladder and larynx. Consume 2-4 servings of vegetables, salds and vegetables dishes and 3-4 servings of fruit each day.
  • Make sure you invude all types of vegetables (yellow, red, orange and green) and fruit in your diet. Frequently consume vegetables and fruits such as cauliflower, cabbage, celery, artihsoke, leeks, onons, garlic, broccoli, radishes, spinach, watercress, carrots, tomatoes, citrus fruits, etc., particularly those containing anti-carcinogenic vitamins and polychemicals.

 

  • Consume fruits and vegetables which are in season.

  • In order to increase dietary fiber (pomace) untake, be sure to include high-fiber content nutrients in your daiy nutrition program, such as legumes, unrefined cereals, whole-wheat bread, vegetables and fruits. Do not peel vegetables and fruits that can be eaten with their peel. Diet pomace protects against colon and rectum cancers and prevents constipation and elevation of levels of blood cholesterol and blood fats. Moreover, since glycemic index of fiber-rich nutrients is lower, they slowly raise blood sugar and are thus nutrients that reduce the risk of diabetes.

  • Reduce your daily sugar conumption. Excessive consumption of sugar ans sweets raises the risk od some cancer types. Choose fruit or milk based pudding in your dessert selection: fresh or dried fruits offer a healthy alternative to puddings. Reduce the frequency and serving amount for pastries, fried and sherbet-containing desserts. This will lower your daily intake of sugars, fats and calorie intake.

  • The use of excessive salt and consumption of salty foods increrases the risk of stomach cancer. Avoid frequent consumption of very salty foods, salted foods, pickles, etc. Do not cook your food with a highlevel of salt, and do not use salt at hte table. You can reduce the amount of salt used when cooking by substituing it with aromatic nutrients, such as thyme, mint, red pepper, onion, garlic and parsley. Instead of salting an dstoring foods, choose to freeze and store them.

  • Fungi and toxins may form in cereals, flour, legumes and walnut, hazelnut, pistachio and similar oilseeds and spices which are stored in damp places. Aflatoxins, which are one of these toxins, are the risk factor particularly for liver cancer.  Keep these foods in dry and cool places. Avoid consuming blue cheese.

  • Consime 1.5-2 litres of water and liquids every day, with a preference for water, fruit juice, tea, herbal teas (linden tea, sage tea, green tea, rosehip, etc.), compotes and stewed fruits, buttermilk, etc.

  • Avoid consuming alcoholic drinks. If you drink, do not consume alcoholic beverages more than 1-2 times a week. Research indicates that alcoholic beveragesincrease the risk of some cancer types.

  • Do not smoke. Smoking increases the incidence rate of many cancer types, mainly including lung anf trachea cances.

  • Perform regular physical activity for at least 30 minutes a day. Regularly perform aerobic exercises, such as walking, swimming and biking at least for 3-4 days a week. Walk outdoors, in an evvironment with plentyof oxygen.

  • Use clean water resources as drinking  water.

  • There is not yet sufficient evedence regarding the protective effects of use of vitamin supplements against cancer. Try to cover your vitamin and mineral needs through natural nutrients. Remember that the protective effect of vitamins and minerals against diseases emerge together with antioxidant molecules, phytochemicals, pomace and nutritional elements found in other foods.

  • Limit consumption of convenience foods containingadditives and foods such as salami, sausages, hotdogs and pastrami, which include additives such as nitrite and nitrate.

  • Limit the use of artificial sweeteners. Regulate your sugar intake instead of using artificial sweetenrs.

 

Did you know?

Nutrients Reducing Cancer Risk

Vegetables:

  • Onion, garlic

  • Cabbage (white, red, black), cauliflower, leek, radish, turnip

  • Carrot, tomatoes

  • Spinach, lettuce, head lettuce, vine leaves, parsley, watercress, mint, rocket, chard, eatable weeds, beet

  • Cucumbe, green pepper, green beans, horse (broad) beans, mushroom, aubergine, artishoke, courgettes (summer, winter), gumbo

Legumes:

  • Lentils, chickpeas, beans, common beans, soybeans 

Furits:

  • Orange, grapefruit, lemon

  • Melon, watermelon

  • Rosehips, blackberries, cornelian cherries

  • Grapes, figs, granatum, mulberries

  • Apples, pears, quince, plums

  • Bananas, dates, loquat

  • Cherries, sour cherries, strawberries

Dried fruits:

  • Roasted chickpeas, chestnuts, almonds, hazelnuts,pistachios, walnuts

Cereals:

  • Whole-wheat bread, whole meal bread, rye nread, oat bread, bulgur, coarsely ground wheat

Animal products:

  • Eggs, fat-free and low-fat milk, yogurt, cheese, skimmed mikj cheese, probiotis milk, yougurt and kefir

Nutrients Increasing Cancer Risk:

  • High-fat and dried mutton, beef, goat and chicken meats of age

  • Foods dried on oil

  • Hamburgers

  • Salted foods

  • Meatballs made of plain and fatty meats

  • Smoked foods

  • Nirite or nitrate added foods such as sausage, hotdog, salami, etc.

  • Meats directly cooked on fire

  • Butter, suet

  • Vegetable or fruit-lacking nutrition

Ліцензія АЕ 459319 від 27.08.2014 видана МОЗ України

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