November 01, 2018 by: Isabelle Z.
News) What you eat plays a very important role in your health, and
this goes far beyond simple concepts like “fried food is bad” and
“vegetables are good.” Just as certain foods have the power to cause
diseases – like sugar and diabetes – some foods can help to fight and
prevent illness. UCHealth Oncology
Dietitian Liz Nyce recently shared some tips about the best foods to eat
when you’re looking to fight or prevent cancer.
of all, you can forget the idea that you’ll have to suffer through a lot
of bland food to get health benefits. In fact, some of the most flavorful
natural foods out there are excellent choices when it comes to dealing
with cancer. For example, some studies show that allium vegetables like
chives, onions, garlic, shallots and leeks contain sulfur compounds that
protect against prostate and stomach cancer.
addition, foods with cooked tomatoes contain high amounts of lycopene,
which has been shown to help prevent prostate cancer, so bring on the
marinara! Whole food sources of soy can also help fight the disease; she
recommends soybeans, miso, and tempeh. When buying anything made with soy,
be sure you get organic.
says that non-starchy vegetables and fruits can protect against a host of
cancers, including those of the larynx, pharynx, stomach, mouth, lung and
esophagus. She suggests consuming 5 to 10 servings of foods in this
category per day.
phytochemical-rich “rainbow” foods include citrus fruits, cabbage,
carrots, peppers, broccoli, berries and tomatoes. She also singles out
cruciferous vegetables for their particularly high mineral and vitamin
content, so turn to foods like kale, cauliflower, Brussels sprouts and
broccoli. On the other hand, bananas, peas, corn, and potatoes are
considered starchy and should be avoided.
forget about fiber
lot of people overlook the importance of fiber, which is unfortunate
because it’s especially helpful in fighting off colorectal, prostate and
breast cancers. She recommends upping your intake of lentils, legumes and
beans and aiming for between 25 and 38 grams of fiber per day.
it’s breast cancer you’re hoping to avoid, Nyce likes the Mediterranean
diet because of its moderate amounts of protein and its emphasis on
vegetables and olive oil.
undo your progress with the wrong foods
can fill up your diet with as many healthy foods as possible, but if
you’re still eating the wrong foods as well, you could be raising your
risk of cancer nevertheless. Keeping sugar under control is essential as
cancer cells feed on sugar. Nyce acknowledges that it’s impossible to
avoid sugar entirely. The best you can do is to stick to the kind of sugar
that is naturally found in fruits and vegetables, whole grains and low-fat
dairy, reserving sweet treats only for special occasions. Avoiding
packaged foods can also help you avoid not only sugar but also unnatural
is not the enemy, but you want to stick to healthy fats like those found
in fatty fish, avocados, seeds and nuts. Skip the red meat and processed
meats if you want to keep your risk of colorectal cancer down. It’s also
important to moderate your alcohol consumption. Because alcohol has
been linked to gastrointestinal, breast, neck and head cancers, she
suggests that women limit their daily alcohol intake to no more than 5
ounces of wine, 1.5 ounces of liquor, or 12 ounces of beer; men should
consume no more than double those amounts.
should also look out for GMO foods and opt for organic as often as
possible. Many of the processed foods on store shelves contain GMO
corn and carcinogenic pesticides, including breakfast cereals and
there is no guarantee that eating the right foods will help you completely avoid
cancer, study after study has shown that diet can make a huge difference.
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