Recent research has dramatically changed our perspective on the role of our diet in the prevention and cause of cancer. It is clear and evident that certain dietary elements can help promote the development and spread of malignancies, while others slow or block tumor growth. Researchers estimate that at least 35 percent of all cancers may be related to diet, especially one high in fat and processed foods; they also believe that many of these cancers could be prevented by dietary changes.
The pigments and other chemicals that give plant foods their bright colors also seem to contribute to their cancer-fighting properties. Nutritionists now agree with the age-old urging of mothers and advise people to eat three different colored vegetables and two different fruits daily. Choose from among the dark green leafy vegetables and dark yellow, orange, and red fruits and vegetables. Include one serving of citrus a day, and strive to have a cruciferous vegetable.
The members of the cruciferous (or cabbage) family include bok choy, broccoli, Brussels, sprouts, cabbage, cauliflower, collards, kale, kohlrabi, mustard greens, rutabagas,and turnips.
Most fruits and vegetables have more than one cancer-fighting benefit. Broccoli, for example, contains beta carotene, vitamin C, fiber, as well as the phytochemicals found in the vegetables of the cruciferous family. This is why nutritionists recommend a variety of foods instead of supplements as your first line of defense.
Compelling data associate a diet that provides ample fruits and vegetables with a reduced risk of many of our most deadly cancers. These foods are rich in bioflavinoids and other plant chemicals. All of these foods work against cancer by slowing, stopping or reversing the processes that may lead to a malignancy. This is achieved by several protective mechanisms like neutralisation, detoxification or prevention of precancerous signs at the cellular level through inducing the formation of protective enzymes, at the same time inhibiting the hormones that promote the tumor growth.
• Reduce your fat intake
Numerous research studies correlate a high fat diet with formation of cancer, especially cancers of colon, intestines, uterus, prostate and skin. Experts insist that no more than 30 percent of calories must come from fats, a few further cut down by saying that only 20% must be fat derived calories. What does it take to reduce fat intake? Simple methods like switching over to vegetarian dishes several times a week, taking up low fat cooking methods, such as baking or steaming, and reducing use of added fats like butter, margarine, mayonnaise, shortening and oils.
• Eat more fibre
Keep cancer at bay by eating more fiber!! Fiber speeds up the transit of wastes from the body through the colon which ensures continuous detoxification from time, to time and at the same time keeping the bowels safe from cancer.
Researchers declare that a high-fiber and low-calorie diet also protects against obesity and the increased risk of cancers linked to excessive body fat.
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