Diet for Cancer Prevention

Dr.Parveen Jain, 3 mins read

The food you eat has a huge impact on your health. On the one hand, a good diet can prevent you from diseases and keep you healthy. On the other hand, a poor diet can put you at risk of developing diseases, including cancer. Thus, it is very important to wisely plan your diet to keep yourself in the pink of health and prevent diseases, particularly cancer.

Experts believe a diet with a high content of antioxidants, fibre and phytochemicals may help lower the risk of developing cancer. These foods include a variety of fruits, vegetables, whole grains, nuts, legumes, seeds and lean protein. In this guide, we will discuss what you should consider for overall well-being and cancer prevention.

Include a variety of whole foods

Ensure half of your plate contains fruits and vegetables and the other half contains whole grains, lean protein, plant-based protein and fish. Try to eat a variety of colourful fruits and vegetables. Because the pigment that gives colour to these foods is believed to contain ingredients that may reduce cancer risk. Aim to eat at least three different colour fruits and vegetables every day. For example:

• Green: Broccoli and grapes
• Red: Apple and tomatoes
• Blue/purple: Blueberries and beets

Be vigilant about the sugar portion

There is a popular saying - “Sugar feeds cancer.” Some experts consider sugar as no. 1 enemy. Though research is ongoing to find conclusive evidence of the link between sugar and cancer, being thoughtful about sugar in your foods is still important for overall well-being.

Remember that the problem is not with foods with natural sugar. The problem is in the added sugar, which leads to obesity and heart problems. So, always read the labels of the products before purchasing to check for their sugar content.

Consider fibre

High-fibre foods make you feel fuller, and longer, which protects you from snacking frequently. This prevents you from gaining extra weight, which is a risk factor for numerous cancers. A high-fibre diet is also believed to decrease the risk of colon cancer. So, include fibre-rich foods in your diet like whole grain cereals, nuts, beans and lentils.

Stop or limit alcohol intake

Alcohol is one of the primary risk factors for cancers of the oesophagus, rectum, throat, liver and breast. Thus, it is advisable to quit or limit alcohol intake. An adult male should not consume more than 2 drinks of alcohol in a day, while an adult female should not exceed more than 1 drink per day.

Keep a record of salt intake

High consumption of added salts is associated with an increased risk of stomach cancers. So, go easy on salts and limit the consumption of processed foods.

Consider Vitamin D supplements

Vitamin D deficiency is seen to increase the risk of breast, prostate and colon cancer. Exposure to sunlight can help increase your Vitamin D level. If needed, take Vitamin D supplements after consulting your doctor.