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Cancer in India is a pressing health concern, with medical experts reporting about 1.4 million new cancer cases in 2023 alone, highlighting the disease's growing prevalence. Over 35 million new cancer cases are predicted in 2050, a 77% increase from the estimated 20 million cases in 2022.
The rapidly growing global cancer burden reflects both population ageing and growth, as well as changes to people’s exposure to risk factors like tobacco, alcohol, and obesity due to poor dietary choices, several of which are associated with socioeconomic development. Studies indicate that dietary habits are decisive and directly affect a person's chance of developing cancer.
Given this context, it is crucial to understand how dietary choices can help in cancer prevention so people can follow healthy choices to protect their health and well-being.
Synopsis
The Role of Diet in Cancer Prevention
Diet plays a multifaceted role in cancer prevention, and this goes beyond changing certain food habits. Research confirms that eating ultra-processed foods increases the chances of developing certain types of cancer, including breast cancer and colorectal cancer. Dietary components may even influence gene expression via epigenetic modifications. Therefore, creating a dietary pattern can be helpful to support cellular health and reduce carcinogenic processes, including chronic inflammation – a key risk factor for cancer. Consume fruits, vegetables, and whole grains for essential nutrients and antioxidants that influence cellular health and prevent cells from damage. Plants contain phytochemicals that function as antioxidants to lower the chance of various health problems.
Key Nutrients for Cancer-Prevention Foods
Particular nutrients act as fundamental agents that reduce the risk factors for cancer development. Here are some key components:
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Antioxidants: The natural antioxidant compounds in fruits, vegetables, and foods like omega-3 fatty acids and turmeric specifically protect the body's cells from damage.
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Fibre: Consuming whole grains with legumes provides dietary fibre which helps in gut health and removes carcinogens, with potential benefits for reducing colorectal cancer risk. Recent findings show impressive reductions in the occurrence and mortality rates of colorectal, oesophageal and breast cancer when the daily fibre intake exceeds 25–29 g.
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Healthy Fats: Consuming nut-derived healthy fats and olive oil helps reduce inflammation in the human body.
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Vitamins and Minerals: Nutrients such as vitamins A, C, E, and minerals like selenium support immune function.
Such nutrients in regular daily meals create better protection for the body against cancer.
Foods That Reduce Cancer Risk
Certain foods in your diet have proven effective in decreasing cancer occurrence. Here are some recommendations of anti-cancer foods you can consume:
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Fruits and Vegetables: Rich in vitamins, minerals, and antioxidants. Include cruciferous vegetables like broccoli, cabbage, cauliflower, berries, and leafy greens in your meals.
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Whole Grains: Provide fibre and essential nutrients.
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Lean Proteins: Legumes and fish are excellent sources of essential amino acids, making them valuable lean protein options.
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Probiotics found in yoghurt and other fermented foods support gut health by promoting beneficial bacteria growth. A balanced gut microbiome can protect against various diseases, including stomach cancer.
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Herbs and Spices: Including spices and herbs in daily diet, like green tea, garlic, and turmeric (which have anti-inflammatory properties) can provide an added layer of protection against cancer.
Scientific research indicates that consuming a variety of citrus fruits may help decrease the risk of developing oesophageal, stomach, and pancreatic cancers. Phytochemicals such as sulforaphane, found in broccoli, are also considered cancer-prevention foods.
Food Habits to Avoid
Certain dietary choices can increase cancer risk, including:
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Processed and Red Meat: Linked to higher risks of colorectal cancer, cardiovascular disease, diabetes, mental health issues, and overall mortality. Limit red meat consumption to no more than a few servings per week.
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Excessive Sugar and Refined Carbohydrates: Contribute to obesity - a known risk factor for a lot of health conditions, including cancer and diabetes.
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Unhealthy Cooking Methods: Grilling or frying at high temperatures can produce harmful compounds. These methods create heterocyclic amines and polycyclic aromatic hydrocarbons, which are known to be carcinogenic.
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Alcohol & Tobacco: Even moderate consumption is associated with increased cancer risk. People who use any type of tobacco product are also strongly urged to quit smoking.
Practical Tips for a Cancer-Preventive Diet
Adopting a cancer-preventive diet involves mindful choices. Here are some actionable steps:
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Meal Planning: Prepare balanced meals with a variety of nutrients. Aim for at least 5 servings of fruits and vegetables per day.
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Smart Grocery Shopping: Choose fresh, whole foods over processed or packaged items.
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Cooking Methods: Opt for steaming or baking instead of deep frying.
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Portion Control: Maintain healthy portion sizes to avoid overeating. Remember that individual dietary needs vary; consult a dietitian for personalised advice.
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Hydration: Adequate hydration is vital for maintaining healthy digestion and overall bodily functions. Water helps flush out toxins and supports nutrient absorption
Conclusion
A balanced diet is a powerful tool for maintaining a healthy life, which also aids in preventing various health risks, including cancer. Nutrient-rich foods strengthen the body’s defence mechanisms, while unhealthy choices increase risks. Thus, prioritise a healthy lifestyle, combined with mindful eating and cancer-prevention foods, to have good protection against cancer and lead to a healthier, disease-free life. Contact us now to consult the best expert at Manipal Hospital, Whitefield, Bangalore.
FAQ's
Yes, plant-based diets are associated with a lower risk of colorectal and prostate cancer.
Yes, plant-based diets are associated with a lower risk of colorectal and prostate cancer.
High fibre intake aids digestion and may lower the risk of colorectal cancer.
No, healthy fats from sources like nuts and olive oil can reduce inflammation and may also lower cancer risk. It is the trans fats and excessive saturated fats that you have to avoid.
Excessive sugar intake can lead to obesity, which is a known risk factor for various health risks, including diabetes, kidney disease, and cancer.
Excessive sugar intake can lead to obesity, which is a known risk factor for various health risks, including diabetes, kidney disease, and cancer.
Even moderate alcohol consumption is associated with an increased risk of certain cancers.
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