Whether you have a history of cancer in your family members or you are currently dealing with this disease, your lifestyle, including your diet, can have a significant impact on helping your recovery. Certain foods can increase your risk. suffering from cancer while others strengthen and increase the strength of your immune system. By choosing the right foods, you can protect your health, feel more energetic, and increase your physical ability to fight cancer or any other disease.
Diet in the prevention of all types of cancer
In this article, there are important points that you should pay attention to regarding the role of diet in preventing various types of cancer.
Not all health problems are preventable, but you have more control over them than you think. Research shows that a high percentage of cancer-related diseases are related to some of your bad habits, such as smoking, drinking alcohol, inactivity, and an unhealthy diet. Actions such as quitting smoking, reducing alcohol consumption and a regular exercise program will be a good introduction to fighting cancer. But still paying attention to eating habits is the best help to cure the disease.
Anti-cancer diet tips
1. Focus on vegetarian or plant-based foods
The best diet to fight or prevent cancer is a diet based on Various vegetables, fruits and grains. A plant-based diet means foods made from plants, such as vegetables, fruits, nuts, grains, and seeds. There are many ways you can add these ingredients to your daily diet. If you consider each meal as a plate, you should fill two-thirds of it with vegetables, whole grains, fruits, and seeds. Dairy products, fish and red meat should not occupy more than a third of it.
Keep in mind that you don’t need to go completely vegan, instead focus on foods of natural and organic origin and minimize the consumption of processed foods. Instead of drinking a glass of apple juice, eat the apple itself with its skin or eat a bowl of oatmeal instead of cookies made from it.
Simple tips for using plants in daily meals
1-1. Add some fruit or edible nuts to your breakfast cereal.
1-2. For lunch, always eat a large bowl of salad mixed with seeds or nuts. Don’t forget lettuce and tomato when making a sandwich, and use bread made from whole grains. Have lunch with fruits of your choice or slices of carrots or any other vegetables you like.
1-3. For dinner, pour raw or cooked fruit or vegetables over rice or pasta. Replace the creamy and fatty pasta sauce with a sauce composed of vegetables, tomatoes and olive oil.
2. Abundant use of fiber
Fiber is a part of plant tissue that is abundantly found in fruits, vegetables, grains and edible seeds. Of course, your body is not able to digest it. So what is the benefit of using it?
In fact, fiber plays an important role in the cleanliness and health of your digestive system. Fiber helps move food through the digestive tract, and also flushes out cancer-causing compounds from the body before they do any damage. Fiber is naturally found in vegetables, whole grains and fruits, but there is no trace of it in meat, dairy, sugar, rice and wheat flour, and in pasta.
Ways to increase the amount of fiber in the daily diet
1-2. Use brown rice instead of white rice.
2-2. Enjoy popcorn instead of chips for a snack. Instead of mashed potatoes, cook and eat potatoes with skin.
2-3. Among grains, barley, oats and brown rice, among fruits, apricots, raspberries, strawberries, bananas, mangoes, cherries, lemons, etc. Also, dried fruits contain a high percentage of fiber. In addition, among vegetables, broccoli, carrots, potatoes, tomatoes, and dark green vegetables have large amounts of fiber.
The best diet to prevent cancer is a diet based on a variety of vegetables
3. Reduce meat consumption
Research has shown that vegetarians Fifty percent less than meat eaters get cancer. What is the real connection between meat consumption and cancer risk? The first reason is the lack of fiber and other nutrients in meat. Another reason is related to the high amount of saturated fats in meat products. In fact, there is a direct relationship between high fat and cancer, and saturated fat is definitely dangerous.
It should be said that you don’t need to be a vegetarian to prevent cancer, just reduce your meat consumption a little. In fact, most people consume more meat than their daily needs. Just pay attention to these points:
Use less animal-based foods in your daily diet and replace red meat with chicken, fish, and turkey, and of course, it is better to use more organic products. Reduce the amount of meat and try not to exceed one palm. Use meat as a supplement to your food and do not use it as a complete meal. You can also use soy and other vegetable products to provide the amount of protein you need.
4. Careful consumption of fats
The most important benefit of reducing the consumption of red meat is reducing the consumption of harmful fats. Of course, stopping the consumption of fat alone is not a good solution because some types of fats are useful and necessary to maintain health. As a result, the best solution is to use fats correctly.
Two dangerous types of fats are saturated fats and trans fats. Saturated fats are found in animal products such as red meat, dairy and eggs. Trans fats, also known as hydrogenated oils, are made by adding hydrogen to vegetable oils so that these oils are more solid than liquid. This is an ideal product for food factories and a harmful product for your health.
But some types of fats are necessary to maintain health. These fats, known as unsaturated fats, are obtained from plant sources and are liquid at room temperature. Olive oil, canola oil, and oils obtained from the kernels of plants and avocados are included in this category. Also, fish oil, which is rich in fatty acids and omega-3, is of this category, which helps heart and brain health. Also, salmon, tuna and flaxseed are good sources of omega-3.
5. Healthy ways to cook food
Choosing healthy foods alone is not a decisive factor, and how to cook and store foods is equally important.
Sometimes eat raw vegetables or fruits. With this method, you can get large amounts of vitamins and minerals to your body. However, some cooked vegetables have more properties and are more useful.
Instead of using boiled vegetables, steam them. Overcooking vegetables wastes their nutrients and destroys their properties. If you cook vegetables, you can use their water to prepare soup or other foods.
Burning or over-roasting meat creates cancer-causing compounds in it. If you use a barbecue or grill to grill meat, do not overcook it or overheat it. Keep cooking oils in a dark and cool place. Use fresh meat instead of smoked or dried meat, and finally use wax paper instead of plastic wrap to prepare food in the microwave.
By following the above tips in choosing, preparing and consuming food, you can have an anti-cancer diet for yourself, which, in addition to helping to prevent the occurrence of various types of cancer, will also increase your health and physical fitness.