The food you eat can greatly impact your well-being and affect various traits of your health.
While poor dietary habits can up the risk of chronic diseases like diabetes, obesity, cardiovascular conditions, another major health condition cancer too is largely influenced by the same. Also Read: 5 Foods To Stay Away To Prevent Cancer
Genetics and environment are some of the risk factors that are not under our control, however, evidence suggests that 70% of cancer risk factors can be very well modified by diet.
Lifestyle modifications like quitting smoking, avoiding alcohol, maintaining weight and being physically active are all effective measures for preventing cancer. Following a healthy diet regimen also plays a crucial role in averting cancer.
The development of cancer has been shown to have strongly influenced by diet and dietary habits. For instance, a diet that includes high amounts of processed foods, red meat can elevate the risk of colorectal cancer. Moreover, studies have also disclosed that a diet rich in fruits, vegetables and healthy oils like olive has shown to remarkably reduce the risk of certain cancers including breast cancer.
An individual with a strong family history of cancer can try to modify their diet and eating behaviours which in the long run make a huge difference in their well-being. To reduce the risk of several types of cancer and other chronic diseases it is pivotal to plan a healthy and nutritious diet including a spectrum of foods plentiful in antioxidants -fruits, vegetables, legumes, nuts, whole grains and healthy fats. Furthermore, it is also important to restrict the intake of processed and fried foods, saturated and trans fats, simple and refined carbs.
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Read through this article to know about five powerful foods that have the potential to lower the risk of cancer
The richness of plant compound sulforaphane in broccoli exhibits powerful anti-cancer properties. The sulforaphane compound works by triggering the body’s protective enzymes and clears out all cancer-causing chemicals from the system. Several studies have revealed that regular intake of cruciferous vegetables, is well-known to lower the risk of cancer. Also Read: Broccoli For Blissful Health
Berries, abundant in anthocyanins a plant pigment, which is a powerhouse of antioxidants are valuable in lowering the risk of cancer. Strawberries and raspberries plentiful in ellagic acid deactivates the carcinogenic cells and hinders the growth of tumour cells. Regular consumption of berries, at least two servings per day reduces the risk of oral cancer.
Carrots are a favourite vegetable that most of us love to have as crunchy salads or make delectable dishes. The storehouse of antioxidants beta-carotene in carrots protects the cells from free radical damage and slow down the growth of cancer cells. Evidence has reported that regular addition of carrots in the diet is beneficial in lowering the risk of prostate, lung and stomach cancer.
The plethora of nutrients found in nuts is believed to lower the risk of a certain type of cancer. As per the American Institute of Cancer research all nuts exhibit anticancer properties however, walnuts contain specific compound pedunculagin which is metabolized to urolithins. The urolithins bind to estrogen receptors which play a crucial role in preventing breast cancer. Brazil nuts rich in selenium may reduce the risk of lung cancer. Moreover walnuts, pecans and peanuts are imbued with antioxidants which lessen cancer cell proliferation and combats inflammation. Adding a serving of nuts in your diet can greatly lower the risk of cancer.
Beans being a rich source of fibre and are helpful in preventing colorectal cancer. Beans in particularly red bean and pinto beans are a great source of antioxidants and flavonoids lignans and saponins which prevent the formation of tumour cell growth and reduce the risk of colon and colorectal cancers.
A well-balanced diet that includes a rich array of nutritious foods like fruits, vegetables, whole grains, healthy fats and protein harmonizing with a healthy lifestyle will promote your overall health and lowers the risk of chronic diseases like cancer.