The way one lives affects multiple parts of the body in ways that may not be evident. The danger of illnesses such as cancer, diabetes, and other cardiac conditions can be traced to what we consume regularly and can have a major impact on our health.
Studies have shown that one’s regular diet has a major impact on their risk of developing cancer. There are food additives that can help reduce the possibility of cancer in the body.
Research has demonstrated that the consumption of certain foods could potentially result in a decrease in the danger of developing illnesses.
Antioxidants, the Game-Changer
Since the concept of antioxidants has been introduced to the public in TV ads that promise a reduction in aging and increased health through its presence in different items, there has been an ever-growing business that highlights its cancer-fighting potential.
A 2012 MarketResearch.com report demonstrates that sales of goods including food, drinks, vitamins, hygiene items, and beauty products that have antioxidants totaled billions of dollars in the United States.
The selling of items such as green tea, which are labeled as “antioxidant” has been growing. Despite not knowing its origin, the majority of folks are unaware of the way antioxidants function and their potential for helping to reduce the dangers of severe ailments in the human body.
What Are Antioxidants and Their Role in Curing Cancer?
It is widely believed that fruits and vegetables are full of antioxidants, which have been shown to have beneficial effects on well-being. But, what exactly are antioxidants?
Antioxidants are absolutely necessary components that shield the body from harmful free radicals. Atoms that lack stability are present in our body, and they have the ability to harm cells. These atoms are known as free radicals. Antioxidants are associated with these free radicals, which act to protect body cells from harm.
The human body generates its own antioxidants. Foods that originate from plants and animals serve as a good source of antioxidants and help to add antioxidant compounds to the body.
Cancer Prevention Diet
Eating nutritious foods can assist you in warding off or combating cancer. Here’s how to lower your risk with cancer-fighting foods.
What’s the Link Between Cancer and Diet?
Research indicates that approximately 70% of your likelihood of developing cancer can be modified, including through dietary changes, even though some cancer risks such as family history and environment are outside of your control. Steering clear of cigarettes, consuming alcohol in moderation, maintaining a healthy weight, and exercising regularly are all optimal strategies for averting cancer. Eating a nutritious diet can be extremely important.
The food you eat (or don’t eat) can have a great influence on your wellbeing, and this includes your probability of developing cancer. Research often indicates that certain food products may be associated with cancer, but the data cannot confirm a direct cause and effect relationship. Nonetheless, there are dietary patterns that can affect your chances of acquiring the disease. An illustration of this concept is that following a Mediterranean diet which is full of produce, vegetables, and nutritious oils like olive oil can lessen your vulnerability to various kinds of cancer, including breast cancer. Eating processed meat daily can lead to an increased chance of being diagnosed with colorectal cancer.
If there is a past of cancer within your relatives, slightly shifting your eating habits and actions at the present moment can have a huge impact on your wellness in the prolonged run. If you have already been given a diagnosis of cancer, maintaining a healthy lifestyle through nutrient-rich food can assist in improving your emotional status and providing physical strength during this trying period.
Foods for Fighting Cancer and Why
Many fruits and vegetables contain Vitamin C, lycopene, and beta-carotene, which acts as antioxidants and defend against the damage caused by free radicals. These components are essential for our continued existence. Research indicates that individuals who consume diets high in fruits and veggies may have a more guarded chance of developing cancer.
Plants contain a range of chemicals called phytochemicals which guard cells from hazardous substances present in food or in the environment and averts them from any damage and alterations. This is why ingesting cruciferous vegetables can act as a deterrent from certain ailments.
Eating the right kind of food to avoid cancer and other long-term illnesses is not much different from the food a person should eat every day to keep their metabolism working properly.
Eating foods like vegetables, fruit, whole grains, legumes, seeds, and nuts, which are derived from plants, can be beneficial for one’s health, as it can reduce the chance of having cancer and improve the overall physical body. It’s a win-win situation!
Now, after learning what wonders antioxidants can do to the body for reducing the risk of chronic diseases, let’s dive right into the nutritional values of the top six cancer-fighting and antioxidant-loaded supplements according to analyses done over the years:
1. Cruciferous vegetables
Studies show that consuming cruciferous vegetables can provide protection from cancer-causing agents. Compounds found in a few types of vegetables can help the body to cleanse itself of contaminants and carcinogens from our food, water, and atmosphere, which can aid the natural purification process.
Certain cruciferous vegetables, such as broccoli and cauliflower, are packed with phytonutrients that are beneficial for the body. Studies have revealed that these veggies may be useful in the prevention of colon, breast, prostate, thyroid, cervical, and other types of cancer.
Vegetables that come from the Brassica family, such as broccoli and cauliflower, are extremely nutrient-dense and are full of vitamins, minerals, and antioxidants that certainly increase their beneficial properties.
These vegetables boost the body’s metabolic activities and work to counteract the carcinogenic chemicals that are present in the environment, rendering them an important piece of guarding against sickness.
Antioxidants can be found naturally in beans, and they are a great source of dietary fiber. Studies conducted on animals indicate that eating legumes on a regular basis may decrease the chances of being afflicted with certain kinds of cancer.
Legumes have a lot of nutritional value, with fibers and other essential micronutrients and antioxidants. Eating them is an essential part of any nutritious diet. Beans may possess tendencies to battle certain cancers, like colorectal, breast, colon, and prostate.
Studies have shown that eating beans has a link to diminishing the chances of getting cancer in people.
However, the current research is limited to animal studies. Furthermore, these studies show an association, not causation. Further research is necessary to explore the impact of bean consumption on humans.
Different types of berries that contain anthocyanins offer antioxidant characteristics and may be linked to a decrease in the chances of getting cancer.
An example of foods which are high in antioxidants is blueberries. They contain cancer-fighting phytochemicals.
Despite not being a true berry, strawberries contain antioxidants and folic acid, and they also supply the body with Vitamin C. This vitamin has been shown to lower the chances of a person getting esophageal cancer. Strawberries are much higher in Vitamin C than any other commonly consumed food.
Garlic is another wonderful cancer-fighting food supplement. A major component of it is allicin, which has been demonstrated to put off cancer cells in multiple scientific experiments.
Garlic has the potential to fight bacteria, promote healthy gene mending, put a stop to cell proliferation, and keep carcinogenic elements from being formed in the body.
Garlic is known for its strong antibacterial and antioxidative effects, both of which may be advantageous for preventing cancer. It has been discovered that garlic can have positive effects on tumours of the stomach, colon, esophagus, pancreas, breast, and prostate. Studies have demonstrated that consuming garlic may lead to a reduction of the chances of contracting certain cancers by up to 50%.
Studies have discovered that consuming greater amounts of carrots can reduce a person’s likelihood of having certain cancers such as stomach, lung, and prostate.
Studies indicate that eating carrots as part of one’s everyday diet may be linked to a decreased chance of getting cancer.
Studies have shown that the consumption of carrots may be connected with a decreased likelihood of developing breast cancer. Studies suggest the potential relation between certain causes and the body, yet do not provide insight into more potential outcomes or the effects the body may experience after taking in said causes.
Cinnamon is renowned for its beneficial effects on the body, with its ability to lower blood sugar levels and reduce inflammation, making it an essential part of a diet to improve the body’s metabolic functions.
Test-tube experiments have revealed that cinnamon may have certain advantages for individuals with diabetes, as well as the potential to stop the proliferation of cancerous cells.
It is acknowledged to be filled with antioxidants, thus adding it to the list of foods with extraordinary nutritive value that assist in lower the chances of contracting cancer.
Prepare Your Food in Healthy Ways
Eating nutritious meals is not the sole essential component in battling cancer. How you get ready, keep and make your sustenance is significant.
Boosting the Cancer-Fighting Benefits of Food
Here are a few tips that will help you get the most benefits from eating all those great cancer-fighting foods, such as fruit and vegetables:
- Eat at least some raw fruits and vegetables as they tend to have the highest amounts of vitamins and minerals, although cooking some vegetables can make the vitamins more available for our body to use.
- When cooking vegetables, steam only until tender. This preserves more of the vitamins. Overcooking vegetables removes many of the vitamins and minerals. If you do boil vegetables, use the cooking water in a soup or another dish to ensure you’re getting all the vitamins.
- Wash all fruits and vegetables. Use a vegetable brush for washing. Washing does not eliminate all pesticide residue, but will reduce it.
- Flavor food with immune-boosting herbs and spices. Garlic, ginger, and curry powder not only add flavor, but they add a cancer-fighting punch of valuable nutrients. Other good choices include turmeric, basil, rosemary, and coriander. Try using them in soups, salads, and casseroles.
Tips for Cutting Down on Carcinogens
Carcinogens are cancer-causing substances found in food. It is possible for them to be created during the preparation or conservation of food – mostly in regard to meat – and as food begins to decay. Examples of foods with carcinogens include cured, dried, and preserved meats such as bacon, sausage, and beef jerky; any meat that has been burned or charred; smoked foods; and food items that have become moldy.
To reduce your exposure to carcinogens:
- Do not cook oils on high heat. Low-heat cooking or baking (less than 240 degrees) prevents oils or fats from turning carcinogenic. Instead of deep-frying, pan-frying, and sautéing, opt for healthier methods such as baking, boiling, steaming, or broiling.
- Go easy on the barbecue. Burning or charring meats creates carcinogenic substances. If you do choose to barbecue, flip frequently to avoid charring, don’t overcook the meat, and be sure to cook at the proper temperature (not too hot). When fat drips onto the flames, it can also release another chemical linked to cancer, so opt for leaner cuts of meat if you can.
- Store oils in a cool dark place in airtight containers, as they quickly become rancid when exposed to heat, light, and air.
- Avoid food that looks or smells moldy, as it likely contains aflatoxin, a strong carcinogen most commonly found on moldy peanuts. Nuts will stay fresh longer if kept in the refrigerator or freezer.
- Be careful what you put in the microwave. Use waxed paper rather than plastic wrap to cover your food in the microwave. And always use microwave-safe containers.
GMOs, Pesticides, and Cancer Risk
Organisms whose genetic material has been changed in a way that would be impossible via natural processes or crossbreeding are known as genetically modified organisms (GMOs). This alteration is most commonly done in order to make them resistant to pesticides or as a means of producing insecticide. While the U.S. The FDA and the biotechnology organizations that create GMOs assure that they are secure; even so, nourishment safety campaigners remark that these items have only been evaluated in the short-term to evaluate their result on people.
Studies involving animals have suggested that consuming GMOs may be linked to particular kinds of cancer. Since GMOs were created to be resistant to herbicides, the amount of toxic substances such as Roundup used has grown significantly since their arrival. Evidence has suggested that even small amounts of pesticide ingested can increase the likelihood of certain forms of cancer, e.g. leukemia, lymphoma, brain tumors, breast cancer, and prostate cancer. The examination of the association between GMOs, pesticides, and cancer is still uncertain.
If you’re concerned about Genetically Modified Organisms and chemicals used for pesticide control, it’s best to purchase organic or locally sourced foods.
In the majority of nations, crops that are organic are free of genetically modified organisms and organic meat originates from animals that were given organic feed that is free of GMOs. Produce from local farms is less likely to have gone through any treatments with chemicals to prevent rotting.
Other Lifestyle Tips for Cancer Prevention
While your diet is central to preventing cancer, other healthy habits can further lower your risk:
- Be as lean as possible without becoming underweight. Weight gain and being overweight or obese increases the risk of a number of cancers, including bowel, breast, prostate, pancreatic, endometrial, kidney, gallbladder, esophageal, and ovarian cancers.
- Be physically active for at least 30 minutes every day. Physical activity decreases the risk of colon, endometrial, and postmenopausal breast cancer. Three 10-minute sessions work just as well, but the key is to find an activity you enjoy and make it a part of your daily life.
- Limit alcoholic drinks. Limit consumption to no more than two drinks a day for men and one a day for women.
- Where possible, aim to meet nutritional needs through diet alone, instead of trying to use supplements to protect against cancer.
- It is best for mothers to breastfeed exclusively for up to 6 months and then add other liquids and foods. Babies who are breastfed are less likely to be overweight as children or adults.
- After treatment, cancer survivors should follow the recommendations for cancer prevention. Follow the recommendations for diet, healthy weight, and physical activity from your doctor or trained professional.