According the the American Cancer Society, the best way to avoid cancer is to maintain a healthy weight, be physically active, eat a healthy diet with a a large amount of plant-based foods and limit alcohol consumption. And while some foods, such as garlic and tomatoes, may show promise in the prevention of cancer, more research is needed. However, avoiding certain foods such as processed and red meats, alcohol and too much salt may also cut your risk.
Fruits and Vegetables for Prevention
Eating five to nine servings of fruits and vegetables daily is one of the best ways to reduce your risk of of diet-related diseases, which include cancer. The intake of foods with larger amounts of vitamin C are related to reduced cancer risk. Tomato products have been shown to reduce the risk of some cancers. However, more research is needed to determine if lycopene, the red-orange pigment found in tomatoes, pink grapefruit and watermelon, can be credited as the cancer-preventing source.
Vitamins and Minerals for Prevention
Certain vitamins and minerals found in food such as folate, a B vitamin, and selenium, a mineral. Foods, such as vegetables, beans, fruits, whole grains and fortified breakfast cereals, are the best way to consume cancer-preventing folate. All grain products in the United States are now fortified with folate. Selenium is an antioxidant and immune system booster. Selenium supplements might reduce the risk of lung, colon, and prostate cancer in humans reports the American Cancer Society, but more research needed. Selenium can also be found in foods such as whole grains, Brazil nuts, pork, lamb and certain fish, such as orange roughy and tuna.
Foods With Calcium
Foods high in calcium might help reduce the risk for colorectal cancer. However, too much calcium in the form of supplements, is linked with increased risk for prostate cancer. The National Cancer Institute states that pills are not a good substitute for fruits and vegetables. The best way to reach the recommended 1,000 to 1,200 mg daily is through low-fat or non-fat dairy products and leafy vegetables and greens. To determine the right amount of calcium for you, talk to your doctor.
Beverages for Prevention
Because tea is an antioxidant, it may protect against cancer. Animal studies with green tea have been promising, but more research with human subjects is needed. However, Dr. Mehmet Oz includes green tea and ginger tea on his cancer-prevention shopping list. Drinking water may reduce the risk of bladder cancer because it dilutes the cancer-casing agents in the urine and reduces the time the length of time they are in contact with the bladder lining. The recommended water intake is 8 cups daily.
Considerations
The American Cancer Society states that no one study, can provide the final word on any subject and that many conflicting results exist. As such, they do not advise major diet changes based on a single study or news report. It is always best to partner with your doctor to make gradual diet and lifestyle changes that are right for you and that you can maintain for life. Good health is not achieved in temporary lifestyle changes or in fad dieting.
