Diet for Cancer Prevention

In this year of 2020 also cancer is one of the major causes of mortality in India & all over the World. The report says lung cancer, breast cancer in female and colorectal cancer are the topmost cause of mortality.

If we will look into the risk factors, we can think about prevention. So before discussing the prevention let’s look into the risk factors. Risk factors are:

• Obesity
• Red meat and preserved meat consumption
• Use of Preservative
• High-Fat consumption
• Alcohol
• Very hot drinks or food

Now we can discuss the dietary factors to prevent cancer.

Obesity management: Obtaining or maintaining normal body weight helps in preventing cancer.

To prevent obesity

Choose liberally: high fiber food such as fruits, vegetables, whole grains i.e millet, brown rice, ragi, whole wheat flour, legumes.

Choose sparingly: bakery product including desert, cookies, pastries & cakes, soft drinks, juice, etc.

Avoiding Preserved & red meat

International correlation studies show a strong association between per capita consumption of meat & colorectal cancer. Preserved meat & red meat increase the risk of colon and rectal cancer because of dietary heme induced fecal cytotoxicity and hyperproliferation of colonic mucosa. Also, heterocyclic amines formed during meat cooking is associated with breast cancer. It has proven that a Vegan diet act as a positive catalyst for cancer prevention, which is a plant-based diet that excludes all types of animal protein, egg and dairy also.

Choose liberally: Freshly cut chicken, Fresh kababs or any preparation made at home

Choose sparingly or avoid: Any packaged meat &Red meat including Sausages, Pepperoni, packed kababs, etc.

Fat moderation: A moderate-fat diet benefits as total calorie consumption can be limited. Another way a high fat intake increases the level of cytotoxic free fatty acid or bile acid in the linen of the large intestine. Omega 3 is helpful for cancer over Omega 6 in moderation. Also avoiding trans-fat is beneficial.

Choose liberally: Omega 3 sources i.e. chia seeds, flaxseeds, fish in moderation

Choose sparingly: Bakery products, chips containing trans fats.

Avoiding preservatives: preservatives including salt-preserved food increase the risk of stomach cancer by increased DNA synthesis or more cellular growth in gastric mucosa & destroy the mucosal barrier which leads to damage.

Choose liberally: Fresh foods

Choose sparingly or avoid Salted fish, cured meat, canned food, etc.

High fiber diet: Fiber plays a major role in digestive health. It softens stools and helps to move it through the intestinal tract in less time. Other hand fermentation products of fiber, short-chain fatty acid have an inhibitory effect on colon carcinogens thus prevent colon cancer.Choose liberally: Fruits and vegetables, oats, whole grains, etc.

Choose sparingly: products made with Refined flour i.e. cookies, pastries and fruit juices, soft drinks, etc.

So now we can mark a few more factors which actually act against Cancer.

Phytochemicals: These are naturally occurring plant chemicals. Functions are

• Stimulate the immune system
• Anticarcinogenic
• Reduce oxidative damage to cells
• Help to prevent DNA damage and repair
• Help in hormonal regulation

Choose liberally:

Carotenoid found in red, orange and green fruit and vegetables i.e. tomato, broccoli, carrot, leafy veg, etc.

Flavonoids found in apple, citrus fruits, onion, etc.

Indole in cruciferous vegetables i.e. cabbage, cauliflower, broccoli, etc.

Polyphenol in green tea, apple, whole grain, etc.

Antioxidants: Antioxidants are compounds that inhibit oxidation. Oxidation is a chemical reaction that can produce free radicals, thereby damage the cells.

Choose liberally:

Ascorbic acid-containing foods such as orange, guava, Amla, Lime, etc.

Vitamin A or Retinol in leafy vegetables, orange, papaya, etc.

Vitamin E in nuts and seeds, bran, etc.

Although there are many foods may have cancer-preventive effect including turmeric, onion, garlic, cabbage, etc but still, researches are going on to narrow down the list of foods which prevents cancer.

Contributed by Soumita Biswas, Chief Nutritionist, Aster RV Hospital