Cancer Preventive Nutrition

Cancer; It occurs when damaged cells in a particular tissue or organ reproduce uncontrollably and form a mass or tumor. The descriptive feature of cancer is the increase in the number of abnormal cells that are likely to spread beyond the borders of the cancer cells and to the junction points of the body called “metastasis” and to other organs. There are more than 200 species. It can be seen in all tissues and organs. In the adult age group, 150-300 people per 100 000 population are diagnosed with cancer every year. It is the second most common cause of death after Cardiovascular Diseases.

The most common types of cancer are lung, breast, prostate, stomach, skin, large intestine and uterine cancers.

What is the effect of nutrition on cancer? It is a subject with a very high number of researches. Studies show that the effect of nutrition on cancer is between 10% and 70%. In general, this rate is accepted as 30%. It is one of the factors that depend on the individual to reduce the risk of cancer.

Factors related to nutrition effective in cancer formation are as follows:

  • Diet rich in fat and animal protein

  • Insufficient consumption of milk and milk group foods (diet low in Ca, P and D vitamins)

  • Low consumption of vegetables and fruits (insufficient intake of vitamins A, C, E and antioxidant compounds such as beta carotene, lycopene)

  • Low intake of cereals and legumes and consumption of purified products instead of whole grain products (insufficient intake of B vitamins)

  • Low fiber diet

  • Excess salt consumption

  • Excessive alcohol consumption

  • Predominant use of solid fat instead of liquid oils, less consumption of oily seeds such as olive oil, fish, fish oil, walnuts, hazelnuts

  • Wrong practices and vitamin losses in the preparation of foods

  • Formation of carcinogenic substances in food and their ingestion with faulty cooking methods (frying, roasting, barbecue, smoking)

  • Toxin and mold formation, especially in grains, spices and oilseeds, by storing foods in inappropriate conditions

  • Excessive consumption of prepared foods containing additives

Scientific studies have shown that over or under consumption of certain foods triggers specific types of cancer. According to this;

  • Coffee, artificial sweeteners, chlorinated drinking water, alcohol bladder,

  • Excess energy intake, alcohol, sedentary life breast,

  • Folate deficiency uterus

  • Excess fat consumption, saturated fat, red meat, alcohol (especially beer), low fiber, vegetable consumption, sedentary life colorectal,

  • Excessive alcohol, smoking, foods such as salty pickles, low vitamin and mineral intake, excessive use of vitamin A tablets, esophagus and mouth,

  • Hepatitis virus infection, excessive alcohol intake, iron overload, accumulation of toxic components (aflatoxin) liver,

  • The use of B-carotene tablets in people who smoke, lung,

  • Excess fat consumption, especially meat-derived saturated fat prostate,

  • Excessive consumption of moldy, smoked or salted foods, infection with ulcer-causing bacteria stomach,

has a negative effect on cancer formation.

Tips for preventing cancer

  • Maintain your ideal body weight.

  • Prefer balanced menus that include adequate and balanced nutrition and foods from 4 food groups in meals. The 4 food groups are bread and cereals, milk and dairy products, vegetables and fruits, meat and legumes. A meal consisting of a single food group is insufficient in many respects.

  • Increase your consumption of fresh vegetables and fruits. Consume at least 5 servings of vegetables or fruits a day. According to a study; The incidence of cancer in individuals with low fruit and vegetable consumption is 2 times higher than those with high fruit and vegetable consumption.

  • Choose carbohydrates with high fiber content. Carbohydrates with high fiber content such as legumes, whole wheat flour, rye flour, fresh fruits and vegetables should be your favorite carbohydrates. Increasing fiber intake helps prevent the formation of large intestine-rectum cancer by ensuring regular functioning of the intestines.

  • Reduce salt consumption. Natural sodium found in foods meets your daily sodium requirement.

  • Store your food in containers made for food storage. Always prefer unpainted glass containers for food storage.

  • Choose whole grains instead of refined grains.

  • Limit consumption of high-fat and processed red meat.

  • Reduce your fat intake. Cook meat dishes with their own fat, without added fat. Carcinogenic substances (cancer-causing) accumulate in fat and excess fat intake increases the entry of these substances into the body. Also, excessive intake of fat disrupts the working order of sex hormones.

  • Instead of cooking methods such as frying and roasting, prefer boiling, grilling and baking methods.

  • Breast, uterus, prostate, colon-rectum, pancreatic and kidney cancers are more common in countries that consume excessive amounts of meat and animal protein than in countries that consume less animal protein.

  • The amount of sugar consumed should not be more than 10% of the daily energy intake. The maximum amount of sugar that someone who eats 2000 calories a day can take is 50 grams. Opt for fruits instead of pure sugar. When you consume 2-3 servings of fruit a day, your tendency to sugar will decrease.

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