Food Reduce the risk of cancer – Many studies have shown the influence of nutritional factors on the risk of developing cancer, although there is still uncertainty about the exact role of some of them. Thus, a balanced and varied diet, focusing on fiber, fruits and vegetables can reduce your risk of developing cancer.
Food Reduce the risk of cancer
The food is a behavior on which we can act to increase cancer prevention. It acts as both:
protection factor: nutrients or foods known for their protective effect against certain cancers, such as dietary fiber found in whole grains, fruits, vegetables, legumes.
a risk factor: food, consumed in excess, promote the development of cancer such as alcoholic drinks, red meat, charcuterie and salt.
Cancer prevention through nutrition can not be reduced to a miracle food. It is generally balance its consumption, favoring thereby protecting and reducing which may contribute to the onset of cancer. A balanced diet also helps to limit the risk of overweight and obesity. Feel free to discuss your dietary habits with your doctor.
FRUITS AND VEGETABLES
Consumption of fruits and vegetables is associated with decreased risk of several cancers, including cancers of the mouth, larynx and pharynx, esophagus cancer, gastric cancer and lung cancer ( fruit only).
These foods play a protective role through their fiber, vitamins and minerals. In addition, their caloric intake is low, they help reduce the risk of overweight. Given their diverse membership, all fruits and vegetables are of interest because they allow you to diversify your diet while providing all the nutrients your body needs.
It is recommended to consume at least 5 portions of fruit and vegetables a day (eg, 3 servings of fruits and two vegetables 4 vegetables and fruits), about 400 g, regardless of their form (raw, fresh , canned or frozen). A serving is an apple or a tomato, apricot or two, or a ladleful of soup or a glass of juice (no added sugar) or unsweetened applesauce.
Warning: rice, wheat, pasta, semolina and potatoes are vegetables.
FOODS CONTAINING FIBER
Some foods such as bread, fruit and vegetables contain fiber. The whole grain foods (wholemeal bread, wholemeal pasta, brown rice …) are particularly rich.
It is advisable to consume daily foods containing fiber, such as whole grain foods, fruits and vegetables, pulses (lentils, beans …).
The National Health and Nutrition Programme (PNNS) groups as the “dairy” milk and milk beverages, yogurt, chipmunks white cheeses and cheeses (fresh, refined …). Are not included in basic milk products rich in fats (butter, cream) or sugar (dessert or ice cream).
Daily consumption of dairy products is a favorable factor in the prevention of colorectal cancer. Besides its direct beneficial effect on reducing the proliferation of cancer cells in the colon and rectum, calcium also has indirect effects on the protection of the intestinal wall.
The PNNS today recommends eating three dairy products a day, alternating (milk, cheese, yogurt, cottage cheese).
RED MEAT AND DELI
Red meats include beef, pork, veal, lamb, horse and sheep. Deli meats conserved correspond to smoking, drying or salting (ham, bacon …).
The different types of meat are interesting foods nutritionally (intakes of protein, iron, zinc, vitamin B12). However, like meats, excess red meat increases the risk of colorectal cancer.
It is therefore recommended to limit the consumption of red meat to less than 500 g per week (1 steak weighs between 100 and 150 g) and alternate the consumption of red meat with poultry, fish and eggs.
It is advisable to minimize the consumption of meats. In case of consumption, it is advisable to minimize portion size and frequency of consumption.
SALT AND FOOD SALTED
salt intakes have several origins: table salt is added during cooking or during the meal and naturally salty or sweet foods during processing. Salt in excessive intakes can affect directly the gastric mucosa and also promote the action of other risk factors. There are thus stomach cancer risk.
In descending order, the main salt vectors in France are breads, meats, ready meals, cheeses, soups and broths, pizzas, quiches and savory pastries, pastry and cakes, sandwiches and pastries.
Key tips: Food Reduce the risk of cancer
reduce consumption of salty processed foods (meats, cheeses …)
reduce adding salt to cooking and plate.
FOOD SUPPLEMENTS BASED BETA CAROTENE
Dietary supplements are “food whose purpose is to supplement the normal diet.” They consist of one or more compounds which can include vitamins, minerals, plant extracts, amino acids or fatty acids. They occur most often in the form of capsules, ampoules or tablets.
Many fruits and vegetables contain beta-carotene (carrots, kale, spinach, apricots …). A varied and balanced diet is sufficient to meet the nutritional needs in this area.
Taking dietary supplements can provide high doses of beta-carotene (eg in case of simultaneous intake of several supplements containing beta-carotene, or if the dosage is not respected). This consumption is not only unnecessary for cancer prevention but it is a risk factor for lung cancer and stomach cancer, especially in smokers. Indeed, consumption of beta-carotene in high doses increases the carcinogenic tobacco and promotes the production of free radicals.
Therefore, except in special cases and under medical control, the consumption of food supplements is not recommended.