Your nutritional health can play a large role in cancer prevention, as you can reduce your risk of developing cancer by up to 40 percent by improving your dietary choices, according to The University of Texas MD Anderson Cancer Center. Research has shown that some foods may protect you from certain cancers by strengthening your immune system, while other foods may increase your risk. Having a basic understanding of how your dietary choices may impact your cancer risk allows you to make better selections and improve your overall health.
Plant-Based Foods
A diet that reduces your risk for developing cancer contains more vegetables, fruits, and other plant-based foods like grains and beans. The American Cancer Society suggests that you eat five or more servings of vegetables and fruits every day and that you select whole grains over refined products. Plant-based foods have less fat, more fiber, and contain more cancer-fighting substances that can improve your body's ability to fight cancer than other types of foods, according to HelpGuide.org. This type of diet does not just fight cancer but can also lower your risk of diabetes and heart disease, as well. Increasing your intake of plant-based foods does not mean that you have to become a vegetarian; you can just aim for one or two servings of these foods at each meal.
Less Meat
Consuming less meat decreases your risk of cancer; vegetarians are 50 percent less likely to develop cancer than people who eat meat, according to HelpGuide.org. Meat contains higher amounts of saturated fats; high-fat diets have been associated with an increased risk of cancer and other health problems. Red meats such as beef tend to have more fat; you should select leaner meats such as chicken or fish, as noted by the American Cancer Society. Meat may also contain substances that may cause cancer depending on how it was prepared; frying or charbroiling may increase the levels of these unhealthy compounds in the meat.
More Fiber
Eating more plant-based foods and fewer meats will increase your fiber intake. Fiber cannot be digested and it helps to regulate your intestines. Regular bowel movements keep the bowel clean and prevent any cancer-causing toxins that may be present from remaining long enough to cause trouble, according to HelpGuide.org. Refined foods, meat, and dairy contain no fiber; fruits, vegetables, grains, and beans contain more healthy fiber.
Healthy Fats
You can lower the amount of fats in your diet and lower your odds of developing cancer, diabetes, or heart disease. All types of fats, however, are not necessarily unhealthy. Unhealthy fats such as saturated and trans fats can increase your risk of cancer and other health issues; saturated fats are found in animal-based foods like red meats, whole dairy products, and eggs, while trans fats are found in foods like crackers, cakes, cookies, and other proceeded baked goods, according to HelpGuide.org. Healthier fat choices include unsaturated fats -- found in canola and olive oils, avocados and nuts -- and omega-3 fatty acids. Omega-3s can decrease inflammation and has been shown to decrease the risk of colon, breast and prostate cancer, as noted by the University of Maryland Medical Center. Foods that contain omega-3s include cold water fish like salmon or sardines, and flax seeds.
Foods that Fight Cancer
You can also select foods that help your body fight off diseases like cancer, according to HelpGuide.org. Improving your immune system is one way to achieve this goal; eating a variety of healthy fruits, vegetables, and grains are key.
Antioxidants protect your cells from damage which can decrease the risk of cancer; examples of antioxidants include beta-carotene, lutein, and vitamins A, C, and E, as noted by the National Cancer Institute. Fruits and vegetables are great sources of these nutrients. Fruits and vegetables also contain phytochemicals, which are also cancer-fighting substances. Different types and colors of fruits and vegetables are rich in these chemicals; eating a variety allows you to get a variety of these nutrients. Spices and herbs also contain nutrients that can fight cancer and strengthen your immune system. Healthy spices include ginger, garlic, curry powder, turmeric, and rosemary, as noted by HelpGuide.org.
