Just as there are foods that represent a risk factor for cancer, such as tobacco, there are also foods that act as a protective factor. Although we must clarify that this doesn't mean that eating them will never cause cancer, it does reduce the risk.
To protect our bodies from this dreaded disease, doctors recommend the following recommendations:
Body fat.
- It's important to maintain a diet that prevents weight gain. Overweight and obesity increase the risk of breast cancer (after menopause), colon cancer, kidney cancer, and esophageal cancer. Some studies have also linked obesity to cancer of the gallbladder, ovaries, and pancreas.
Essential nutrients.
- A cancer-preventing diet should include minerals and vitamins, that is, foods that contain the highest amounts of antioxidants capable of neutralizing the action of free radicals that damage cells and promote tumor development. It has been proven that a diet rich in vegetables reduces the risk of lung, oral, esophageal, stomach, and colon cancer.
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Animal fats.
- It's essential to avoid excess animal fats (bacon, sausages, etc.). While this doesn't mean we can never consume them, the problem arises when it becomes a daily habit.
Mediterranean diet.
- Various studies have shown that the Mediterranean diet is the best way to protect us, not only from cancer, but also from many other diseases. A menu following this diet should always include vegetables in every dish.
Moderate meat consumption.
- Eating too much red meat increases the risk of colon cancer. Ideally, you should eat meat two or three times a week (maximum) and in portions that don't exceed 100 grams.
Healthy cooking.
- Cooking methods influence the risk of cancer. Cooking methods that place food at high temperatures are not advisable. For example, in barbecues, the food is directly exposed to the fire and the resulting smoke, reaching such intense heat that it burns the exterior, forming toxic molecules that, in excess, are harmful to health. Therefore, to control the temperature, we must cook by steaming, baking, simmering, etc.
Dietary tips to reduce the risk of some types of cancer
- Control obesity and maintain a healthy weight. Obesity is associated with an increase in certain types of cancer (e.g., colon cancer).
- 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
