Reduce the risk of cancer with a plant-based diet
Millions of new cancers are diagnosed around the world every year. While some people are at higher genetic risk, a Krebs to get sick, research shows that nearly 25 percent of all cancer cases are caused by just the right one nutrition it could be avoided. Therefore, the daily dietary choices for the cancer prevention essential.
The choices you make at the grocery store have a greater impact than just dinner plans. Filling your plate with ground-grown food may be the best diet for cancer prevention, explains dietitian Grace Fjeldberg in a post from the renowned Mayo Clinic (USA).
Scientific studies have shown that a mainly vegetable diet Eating lots of fruits, vegetables, and legumes and little or no meat or other animal products can reduce the risk of cancer.
According to such diet studies, people following a vegan diet have the lowest level cancer ratesfollowed by those who opt for vegetarian food.
Plant foods are full of so-called Phytochemicalswhich protect the body from damage. Phytochemicals also disrupt processes in the body that promote the development of cancer. Additionally, a plant-based diet is high in fiber, which has been shown to reduce the risk of breast and colon cancer.
Secondary plant substances
According to Grace Fjeldberg, two of the most useful phytochemicals (secondary plant compounds) are:
Antioxidants: These types of phytochemicals protect the body from damage. Cancer occurs when the DNA in cells is damaged. This causes the abnormal cells to divide uncontrollably, which can infiltrate and destroy normal body tissue. Cell damage can also be caused by radiation, viruses, and exposure to other chemicals.
The body’s natural metabolism produces oxidants which can also cause cell damage. Antioxidants neutralize these harmful processes and protect and regenerate cells.
Some foods that are high in antioxidants are dark chocolate, peeled apples, avocados, artichokes, red cabbage, tea, coffee, nuts, and grains.
Carotenoids: These are fat-soluble compounds, meaning they must be accompanied by a source of fat to be absorbed. Carotenoids occur naturally in many fruits, grains, oils, and vegetables such as carrots, sweet potatoes, squash, spinach, apricots, peppers, and leafy greens.
They are highly pigmented, so look for red, orange, yellow, and green natural foods. examples for carotenoids they are beta-carotene, lycopene and lutein. They have been linked in research to reducing the risk of heart disease, cancer, macular degeneration and cataracts.
Combine plant-based foods
Many plant foods are also rich in it Provitamin called alpha and gamma carotene. Once consumed, these vitamins can be converted into vitamin A. This nutrient is important for vision, growth, cell division, reproduction and immunity. Vitamin A also has antioxidant properties.
nutritious and the phytochemicals found in plant-based foods appear to work independently and together to reduce the risk of cancer and other diseases.
This means that plant-based foods work best when consumed in combination with other foods, rather than alone. For example, a prostate cancer study showed that a combination of tomato and broccoli diet was more effective in slowing tumor growth than tomato or broccoli alone.
Plant food is rich in natural fiber. A high-fiber diet has been shown to reduce cancer risk and insulin levels.
According to one study, young women who ate the higher-fiber diet were 25% less likely to develop breast cancer later in life. And according to a meta-analysis, this is decreasing colorectal cancer risk 10 percent per 10 grams of dietary fiber.
So there are enough reasons to focus more on plant-based food.
Recommendations for minimum quantities
However, fresh fruits and vegetables can be more expensive, says the dietician. Quality alternatives they are frozen fruits and vegetables. These are snap-frozen to preserve nutrients and are less expensive. Canned options are also available for those on a budget. Make sure you choose options with no added sugar or salt.
Grace Fjeldberg recommends adding at least the following amounts to your diet at: sat feel and get the necessary phytochemicals and fibers:
- Fruit: 1.5 to 2.5 cups per day
- Vegetables: 2.5 to 4 cups per day
- Wholemeal: from 80 to 140 grams per day
- Legumes: 1.5 cups per week
- Protein: 140 to 200 grams per day. Legumes, dairy products, tofu and eggs are excellent sources of protein. Or choose lean meats and avoid processed meats.
- Fats: 3 to 5 servings per day. One serving is one teaspoon of oil, four nut halves, or one sixth of an avocado.
Switching to a plant-based diet
A plant-based diet should not be implemented overnight. Making gradual changes is more sustainable and realistic for most people. Some Advice the expert:
Start the day right: Enjoy a delicious and healthy breakfast with whole oatmeal, buckwheat or quinoa and fruit to energize you for the day.
Experiment with meatless dishes: Try a new meatless recipe a week.
Treat meat as an ingredient: Instead of using meat as a main dish, use little for flavor.
Use more legumes: Reduce the amount of meat in your recipes by increasing the amount of beans, lentils or vegetables.
First fill the plate with fruits and vegetables: For lunch and dinner, cover about half of your plate with fruit and vegetables.
Eating a variety of fruits and vegetables, prepared in various ways, improves your chances of preventing cancer, concludes the dietician. And don’t forget to eat well with plenty movement combine. (A.D)
Information on the author and source
This text corresponds to the specifications of the specialist medical literature, medical guidelines and current studies and has been verified by medical professionals.
- Mayo Clinic: Plant Potency: Using Diet to Reduce Cancer Risk, (Abruf: 06.07.2022), Mayo Clinic
This article contains general advice only and is not to be used for self-diagnosis or treatment. It cannot replace a visit to the doctor.