A comprehensive worldwide report, Food, Nutrition, Physical Activity and the Prevention of Cancer: a Global Perspective, compiled by World Cancer Research Fund and American Institute for Cancer Research, reports that there is significant relation between lifestyle (including food consumption) and cancer prevention. The same report recommends eating mostly foods of plant origin and aiming to meet nutritional needs through diet alone, while limiting consumption of energy-dense foods, red meat, alcoholic drinks and salt and avoiding sugary drinks, and processed meat.
Diet and cancer are associated. While it is not yet possible to provide quantitative estimates of the overall risks, it has been estimated that 35 percent of cancer deaths may be related to dietary factors. Almost all cancers (80–90%) are caused by environmental factors, and of these, 30–40% of cancers are directly linked to the diet. Studies conducted over the years have show a strong correlation between diet and cancer. A comprehensive worldwide report Food, Nutrition, Physical Activity and the Prevention of Cancer: a Global Perspective compiled by World Cancer Research Fund and American Institute for Cancer Research reports that there is significant relation between lifestyle (including food consumption) and cancer prevention. The same report recommends eating mostly foods of plant origin and aiming to meet nutritional needs through diet alone, while limiting consumption of cholesterol-dense foods, red meat, alcoholic drinks and salt, and avoiding sugary drinks and processed meat.
Nutrients in food
Nutrients in our food can fight cancer by protecting our bodies’ cells from mutations caused mainly by carcinogens and free radicals. Antioxidants have been shown to minimize the damaging effects of free radicals and fight off tumors.Free radicals cause oxidative damage to DNA and mutate cells, which then proliferate into a tumor and thus cause cancer. The oxidative damage can be prevented when nutrients bind the free oxygen, therefore prohibiting it from roaming the body and damaging cells.
In addition to antioxidants, vitamins and trace minerals have a powerful effect on free radicals in terms of neutralizing them, as previously described, and preventing damage to the body’s cells.
Importance of the whole food
Although many foods with certain nutrients have been demonstrated to be as effective in fighting off cancer, isolated consumption of these elements does not seem to confer the same benefits. Several studies have found that when isolating the nutrients by extracting it from the food source it is naturally found in, no benefits regarding cancer prevention were found. However, when increased amounts of the whole food were used, cancers were limited.
Fruits and vegetables
Fresh or frozen fruits and vegetables are both good, and contrary to common thought, frozen produce is just as nutrient dense as fresh produce, while dried produce is often sweetened, causing some of the nutrients to be broken down. Studies have shown produce consumption is effective in reducing cancers, especially in the gastrointestinal tract, lowering cancer rates by 22% and mortality to dietary related cancer by 11%. Berries have been causing a lot of commotion and promise in the world of cancer research. The darker the berry, the better in terms of being more packed with nutrients that is better at warding off cancer. Research has been putting the spot light on black raspberries and their ability to reduce oxidative stress and gastroesophageal reflux disease, each of which causes damage to the esophageal cells. Close runner-ups to the black raspberry are blueberries, blackberries, strawberries, and cranberries. These berries are high in vitamin C, fiber, and ellagic acid, which can prevent skin cancer. In addition to these nutrients, the American Association for Cancer Research found that berries are extremely high in polyphenol phytochemicals, and some research is suggesting that these phytochemicals are what is inhibiting tumor growth, more so than vitamins and minerals. These phytochemicals have the ability to interfere with tumor development, probably due to their natural job of protecting plants and their structures, as well as maintaining their vibrant colors (2007). Beta-carotene and lycopene are two prevalent nutrients that have shown a lot of promise in their capabilities to slow tumor growth.