ANTI-CANCER FOODS

ANTI-CANCER FOODS
·         Many cancer cases are found to be caused by dietary and environmental factors.
·         Obesity, alcohol, and a diet low in fruits and vegetables increase cancer risk.
·         A healthy diet should consist of 45-65 % carbohydrates, 10-35% proteins and 20-35% fat.

1. Risk-reducing foods
·         A fibre-rich diet reduces the risk of colon, breast, and rectum and stomach cancer.
·         Carotenoids reduce the risk of lung cancer.
·         Flavonoids and catechins – nutrients that give food a bitter taste – are also anti-cancer agents.
·         Garlic, onions, shallots and leeks are rich in flavonoids.

2. Risk-increasing foods
·         Red or processed meat increases the risk of breast, colon and pancreatic cancer.
·         Foods rich in saturated fatty acids like meat, cheese, and trans-fats like margarine are harmful.

3. Tips to reduce your cancer risk
·         Include more bran in your cereals and eat whole grain.
·         Eat food containing unsaturated fatty acids and monosaturated fatty acids such as seafood, olive oil and nuts.
·         Eat lots of raw vegetables and fruits.
·         Broccoli, beans, tomatoes, and all fruits, especially berry fruits, are cancer-reducing diets.
·         Move from an animal-based diet to a plant-based diet.
·         Flax seed oil and pumpkin seed oil are rich in Omega 3 anti-cancer fatty acids.
·         Daily calcium intake of 1000 mg will reduce the risk of colon cancer.
·         Eat food rich in beta carotene, vitamin C and include citrus fruits, carrot, butternut, pumpkin, spinach, broccoli, mango and papaya in your diet.
·         Take 200-400 IU of vitamin E – an excellent antioxidant – daily.
·         Don’t forget green tea.
·         Expose yourself to natural sunlight for vitamin D.
·         Don’t smoke, and limit alcohol consumption to one glass every other day, at the most.
·         Exercise to keep yourself in good shape.