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According to the National Cancer Institute, diet has a definite role in preventing cancer. A person should eat a variety of fresh fruits and vegetables each day. At least five servings each day is recommended. Certain fruits and vegetables may protect against certain cancers. They contain phytochemicals or plant chemicals that seem to have cancer fighting properties.
Dark green, orange, and yellow fruits and vegetables may protect against lung cancer. These foods contain beta-carotene, which is believed to lower cancer risk. Beta-carotene is a powerful antioxidant. Examples of these include:
Citrus fruits and other fruits and vegetables may decrease the risk of esophageal and stomach cancer. These are high in vitamin C, another powerful antioxidant. These include:
The cabbage family, known as the cruciferous vegetables, may help protect against colon cancer and stomach cancer. Members of this family include:
These vegetables contain plant chemicals called indoles that are believed to be natural cancer fighters. They may specifically help reduce the risk for breast cancer.
Tomatoes and tomato-based products contain a substance called lycopene and have been linked to a lower risk of cervical, colon, and prostate cancer.
A person should eat a variety of whole grains. These can be found in:
Whole grains are a better choice than refined grains and should be chosen at least 50% of the time. Whole grains contain more fiber, vitamins and minerals than refined grains. Whole grains and legumes have nutrients that may protect against colon cancer. Legumes, or dried beans and peas, should be eaten at least three times each week. Legumes are also an ideal low-fat, high-protein substitute for high-fat meats.
Fruits, vegetables and whole grains contain fiber. Dietary fiber seems to play an overall role in the prevention of certain cancers.
Meat should be limited, especially those high in fat. Skinless poultry, beans, soy foods, and fish are good substitutes for high fat meats. Fish should be eaten at least once or twice a week because it contains polyunsaturated fats known as omega-3 fatty acids. They are essential in the diet and may help protect against breast, colon, esophageal, pancreatic , and stomach cancer. Some experts agree that eating soy-based foods on a regular basis decreases the risk of breast and prostate cancer.
Eating too much red meat may be linked to an increased risk of colon cancer. There may also be a link to breast, kidney, pancreas, and prostate cancer. Red meat is a major source of saturated fat, which may be a separate risk factor for certain cancers. If eaten at all, it should be limited to three ounces per day.
It is recommended that fat be reduced to 15% to 30% of a day's total calories. Cutting back on butter, margarine, fried foods, and rich desserts can help. Monounsaturated and polyunsaturated fats, also known as unsaturated fats, are healthier than saturated fats and can be found in vegetable oils, nuts, and seeds. However, too much total fat, whether it is saturated or unsaturated, may increase the risk of breast, colon, and prostate cancer. High-fat diets may lead to obesity, which has been linked to breast, colon, gallbladder, and uterus cancer .
Flaxseed can be a smart addition to the diet. Flaxseed is the most abundant source of lignans. Lignans may protect against hormone-sensitive cancers, such as breast cancer. Flaxseed is also a good source of essential fatty acids and dietary fiber.
A person should eat at least two servings of low-fat dairy foods each day. Good choices are low-fat or fat-free milk and low-fat yogurt. Calcium-rich foods may help protect against colon cancer.
Alcohol should be limited to less than two drinks a day for men and one a day for women. Experts believe alcohol increases the risk of esophageal, liver, colon, and oral cancer. It also increases the risk of breast cancer in women. The risk is multiplied, for some of these cancers, in drinkers who also smoke.
Limit or eliminate cured meats, which include:
Salt-cured, smoked and grilled (charred) foods may increase the risk of stomach cancer.
Switching from coffee to tea may be a smart choice. Black and green teas have flavonoids. Flavonoids may help prevent colon, esophageal, skin, and stomach cancer.
Diet and physical activity is a risk factor of cancer that individuals can control. Small changes in the diet can go along way in helping to prevent cancer.
Source: Kelly Streit, MS, RD, LD www.healthanswers.com/Centers/Disease/overview.asp?id=testicular+cancer&parent=cancer&filename=1892.htm
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