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Eat Smart To Prevent Cancer

Por Lic. Nina Nazor Robles* -
Eat Smart To Prevent Cancer

Cancer causes many deaths worldwide. We can avoid some forms of cancer if we eat healthy foods.

Many recent studies prove you can help prevent the beginning of this disease with your diet. Eating too much fat, red meat and processed foods can lead to cancer. 

Also, certain cooking methods, such as barbecuing, smoking or salting foods, can lead to cancer. Fiber, vitamins and certain minerals protect the body against cancer. Foods of vegetable origin reduce the risk of this disease.

Antioxidants

Cancer seems to be linked to oxidation reactions in our body that produce certain molecules called "free radicals." Free radicals attack the body's tissues and cause great harm. However, other substances called antioxidants play a role in neutralizing free radicals.

Fruit, vegetables and whole-grain cereals provide a concentrated source of antioxidants. Below we've listed some examples of antioxidants and the foods that contain them:

  • Vitamin C: lemon, oranges, kiwi and strawberries
  • Vitamin E: vegetable oils, nuts, peanuts and avocado
  • Beta-carotenes: carrots, green peppers and tomatoes
  • Selenium and zinc: mushrooms, whole-grain cereals, legumes and brewer's yeast

Fiber  
People who eat more fiber have a lower risk of cancer. People who do not eat meat have a much lower risk of cancer.
 
Fruit, vegetables, whole-grain cereals and legumes (beans and peas) all are a good source of fiber.
 
Fat  
People who have diets rich in animal fat are at higher risk of cancer. Try to reduce your fat intake.
 
Avoid eating fried foods, red meat, bacon, butter or cream. The good fat you should eat includes vegetable oils (especially olive and canola oil), avocado, seeds, nuts and peanuts.
 
Obesity  
Obesity causes a great number of health-related problems. One problem is a higher risk of cancer. You should try to control your weight and exercise every day.
 
Below we've listed some tips to help improve your diet and prevent cancer:

  • Manage your weight.
  • Do at least one hour of aerobic exercise a day.
  • Eat 5 or more portions of fruits and veggies every day.
  • Eat at least 6 servings or more per day of cereal (rice, oatmeal, wheat products, corn products), legumes (beans and peas) and tubercles (potatoes).
  • Try to avoid processed foods.
  • Limit sugar.
  • Cut down on alcoholic drinks.
  • Eat less than 90 grams (3 ounces) of red meat a day. Choose white meat such as chicken or fish.
  • Try to eat little animal fat.
  • Avoid very salty foods. Take the saltshaker off the table.

Eating right will help you stay healthy and will help prevent certain diseases.
 
*Nutritionist form MyDiet™ Team

 

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