NUTRITION RECOMMENDATIONS FOR CANCER PROTECTION
Recently (February 4), it was World Cancer Day. There is a factor that can cause cancer. Genetic and environmental factors greatly affect this disease. What are we calling environmental factors? Bad eating habits, smoking, and alcohol use, and infections. It is known that nutrition and eating habits are a major factor (25-30 percent) in the formation of cancer. For this reason, it is important to create healthy eating habits to prevent cancer. Adequate nutrition is the adequate intake of energy, nutrients, and other substances that our body needs. A balanced diet, balanced consumption of nutrients at meals; A healthy diet is to prevent foods from becoming harmful to health during preparation and cooking. In other words, as much as the food we consume, their storage and preparation methods are also important for a healthy diet.
According to the American Cancer Society, we should pay attention to the following in our diet to prevent cancer; • Maintain your ideal weight, • Avoid overweight, you should try to prevent obesity, especially in the abdominal area. • Limit red and processed meat intake. • Beware of excessive salt consumption, try to reduce salt consumption. • Pay attention to the consumption of vegetables and fruits, if you do not consume them; If you consume less, try to increase your consumption. • Choose whole grains instead of refined grain products. • Have your calcium and vitamin D levels checked by your doctor. • Do not smoke. • Avoid excessive alcohol. • Try not to be exposed to too much ultraviolet radiation. • Increase your intensity and frequency of physical activity.
A diet rich in fiber and low in fat is reported to be protective against colon and rectal cancer. The pulp allows the cancer-causing substances in the intestine to be removed from our body by sweeping like a broom. Try to consume more complex carbohydrates (whole grains, legumes, etc.) and foods rich in fiber (vegetables, fruits, whole grains). Choose edible fruits, legumes, vegetables, and whole grains with the peel. Breast, colon, and prostate cancers are associated with high-fat consumption, especially diets high in animal fat are effective in the formation of these diseases. Animal oils are generally high in saturated fat, cholesterol, and calories, while fiber is low. In particular, some nutrients can be effective in preventing cancer, one of them is antioxidants. Cabbage, beets, beans, spinach, artichokes, raspberries, strawberries, blueberries, walnuts, and dark chocolate are the leading foods rich in antioxidants. Especially red-colored fruits and vegetables such as tomatoes and red cabbage are very rich in antioxidants.
Antioxidants; It is known that adequate antioxidant intake with a daily diet can be protective against many types of cancer. In some types of cancer, a diet program high in antioxidant content with vitamins C, E, selenium, curcumin (turmeric), and resveratrol is recommended. Grapes, peanuts, mulberries, and cranberries are rich in resveratrol. Foods rich in vitamin C; Vegetables and fruits such as citrus fruits, kiwi, melon, mango, strawberry, pepper, broccoli, tomato. Foods rich in vitamin E; vegetable oils, nuts, cereals, legumes, sweet potatoes, and avocados. Seafood, meat, and grains contain selenium.