In the same way that there are elements that represent a risk factor for cancer, such as tobacco, there are also foods that act as protection. Although we must clarify that this does not mean that if we take them we will never get cancer, but we will reduce the risk.
To protect our body from this dreaded disease, doctors indicate that the following recommendations should be taken into account:
Body fat.
- It is important to maintain a diet that does not gain weight. Being overweight and obese increases the risk of breast cancer (after menopause), colon, kidney and esophagus. Some studies have also linked obesity with cancer of the gallbladder, ovaries and pancreas.
Essential nutrients.
- A diet to prevent cancer must include minerals and vitamins, that is, foods that contain the greatest amount of antioxidants capable of neutralizing the action of free radicals that alter cells and promote the development of tumors. It is proven that a diet rich in vegetables reduces the risk of suffering from lung, mouth, esophagus, stomach and colon cancer.
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Animal fats.
- It is essential to avoid excess fats of animal origin (bacon, sausages, etc.). Although this does not mean that we can never consume them, the problem is when it becomes a daily habit.
Mediterranean diet.
- Various studies have shown that the Mediterranean diet is the one that best protects us, not only from cancer, but also against many other diseases. A menu following this diet should always include vegetables in the preparation of dishes.
Moderate meat consumption.
- Eating too much red meat increases the risk of colon cancer. The ideal is to consume meat two or three times a week (maximum) and in portions that do not exceed 100 grams.
Healthy cuisine.
- The way you cook influences the risk of contracting cancer. Cooking in which foods are placed at high temperatures is not advisable. For example, in barbecues, the food is directly subjected to the fire and the smoke that is released, reaching such intense heat that it burns the exterior, forming toxic molecules, which if taken in excess are harmful to health. That is why to control the temperature, we must steam, bake, cook over low heat, etc.
Diet tips to reduce the risk of some types of cancer
- Control obesity and maintain a healthy weight. Obesity is associated with increases in certain types of cancer (e.g. colon).
- Eat fruits and vegetables. At least five or more pieces a day.
- Eat more fiber . At least 18 grams per day.
- Eat less fat. Avoid eating too much red meat.
- Drink alcohol in moderation.
Remember that prevention is better than cure
