There is plenty of research to support the link between diet and various types of cancers. Now there is new information on specific foods recommended for cancer prevention.
The Journal of the American College of Nutrition recently released six dietary guidelines recommending foods known to prevent cancer. The findings emphasize a heavily plant-based diet to avoid carcinogenic substances and help maintain a healthy weight.
The six dietary recommendations to reduce the risk of cancer are:
1. Limit or avoid dairy products to reduce the risk of prostate cancer.
According to the research, drinking two glasses of milk each day increases risk of prostate cancer by 60 percent. Consuming 35 grams of diary protein each day (equal to one large cup of cottage cheese) increases risk of prostate cancer by 32 percent.
2. Limit or avoid alcohol to reduce the risk of cancers of the mouth, pharynx, larynx, esophagus, colon, rectum, and breast.
One drink per week increases risk of mouth, pharynx, and larynx cancers by 24 percent. Two to three drinks per day increase risk of colon cancer by 21 percent.
3. Avoid red and processed meats to reduce the risk of cancers of the colon and rectum.
New research suggests that high levels of red and processed meat consumption can be particularly dangerous for colon cancer risk.
4. Avoid grilled, fried, and broiled meats to reduce the risk of cancers of the colon, rectum, breast, prostate, kidney and pancreas.
Higher meat-cooking times and temperatures can alter DNA synthesis during digestion, linking such cooking tactics to the aforementioned cancers.
5. Consume soy to reduce risk of breast cancer and to reduce the risk of recurrence and mortality for women previously treated for breast cancer.
These new findings contradict a common preconception that soy products increase risk of breast cancer. The source of the soy should be natural, as in edamame, tempeh, or organic tofu rather than the soy protein concentrates often found in supplements.
6. Emphasize fruits and vegetables to reduce risk of several common forms of cancer.
All fruits and vegetables are essential to overall health. Dark, leafy greens were especially shown to drastically reduce overall cancer risk. These natural, antioxidant-rich foods improve general well-being and cut cancer risk.
All in all, diet is one of the few modifiable risk factors for cancer. This new research favors a plant-based diet in order to boost immune and muscle function and avoid dangerous carcinogens found in processed foods.
Changes to your diet such as eliminating red or processed meats and adding more fruits and vegetables can improve your health and drastically reduce your risk for a whole host of cancers.
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