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.