BE HEALTHY AND PRETTY WITH UNCLE

Healthy Diet for Cancer Prevention (1)

August 23, 2009

Cancer has grown as death full disease and it could attack on everyone, any gender in any age. To prevent it we must pay attention on our habits eating.

Here are rules that you must follow  as healthy diet for cancer prevention :

Eat at least five servings of fruits and vegetables each day

A recent report sponsored by the World Cancer Research Fund and the American Institute for Cancer Study estimated that eating 400 or more grams daily of fruits and vegetables could prevent at least 20 percent or more of all cancers. In addition, those who eat the highest amount of fruits and vegetables have been shown to have one half the cancer risk as those eating the least amounts.Plant-derived foods contain phytochemicals, nutrients that act powerfully to prevent a healthy cell from turning cancerous.

Phytochemicals have been studied for their role in boosting detoxification of the cells and stimulating the immune system, as well as their anti-bacterial and anti-viral properties—all hugely helpful in maintaining a healthful inner environment that reduces the likelihood of cancer from forming. Fruits and vegetables are high in vitamin A and beta carotene, the B Vitamins, Vitamin C, and essential minerals.

Choose foods from other plant sources, such as breads, cereals, grain products, rice, or beans several times each day. Limit consumption of refined carbohydrates, including pastries, sweetened cereals, soft drinks, and sugars. Choose whole foods that are rich in complex carbohydrates, vitamins, and minerals over minimally-processed or highly-processed foods.

Eat plenty of fiber. Fiber moves cancer-causing compounds out of the body before they can create harm. It is also thought to dilute potential carcinogens, and may effect hormone production, thus lowering the incidence of hormone-related cancers like breast and prostate cancers. The National Cancer Institute recommends 20-30 grams of fiber per day. Foods rich in fiber are:

• Whole grains such as barley and oats, oat bran, and nuts
• Apples, bananas, blackberries, citrus fruits, pears, and prunes
• Lima , kidney, pinto, and navy beans, chick peas, black-eyed peas, and especially lentils
• Brussel sprouts, carrots, tomatoes, potatoes, and broccoli

To help you increase the fiber in the diet, the Cancer Research and Prevention Foundation suggests that you substitute:

• brown rice for white
• whole wheat bread or rye for white
• black beans for ground meat
• bran muffin for croissant or pastry
• popcorn for potato chips
• unpeeled apple for applesauce
• baked potato with skin for mashed potato
• bean dip or salsa for sour cream dip

Partake of healthy fats. Healthy fats are good for you, in moderation. Olive oil, for instance, has been shown to reduce the risk of breast cancer. The human body needs fat for normal cellular functioning. So when you eat fat, replace saturated fats with unsaturated fats. These include sunflower, corn, and soybean oils (polyunsaturated fats) and canola and olive oils (monounsaturated fats). Two of the most beneficial fats are omega-6 and omega-3 oils, known as essential fatty acids (EFAs). The body cannot manufacture these fats, so they must be provided through the diet. Omega-6 fat is found in abundance in vegetable oils, margarines, mayonnaise, and salad dressings; omega-3 fat in fish, fish oil, and green plant food sources, especially spinach and mustard greens. Omega-3 fatty acids from fish oil have been shown to have an anti-carcinogenic effect in the laboratory.

Strengthen your immune system. The Wellness Community website put together some eating suggestions for maximum immunity.

Filed under: CANCER, Healthy Living

Tags: against cancer, CANCER, food against cancer