ADJUST YOUR DIET TO PREVENT CANCER!

Through our diet we can affect the development of cancer and its evolution. We all can gradually change our way to feed us and transform our diet in preventive weapon cancers! For each food category that change and in what direction?

Fruits and vegetables galore

Rich in vitamins, minerals and antioxidants, fruits and vegetables often act early in the cancer process, helping the cells to protect against environmental aggressions (tobacco, pollution, asbestos, solvents, radiation ...). Thus fruits and vegetables reduce the risk of cancer of the upper aerodigestive tract (mouth, larynx, pharynx, esophagus), lung, stomach, bladder and cervix. Fruits and vegetables contain lots of water and are thus very low in calories, which helps reduce the risk of overweight and obesity. Or obesity is itself an important risk factor for most cancers, and particularly cancers of the colon, breast, cervix, kidney and lung. The third advantage of vegetables (especially when cooked) is their fiber content, which is also found in greater quantities still in cereals and legumes.

Cereals and legumes: choose full or half-full

They bring energy as carbohydrate, but mostly, they are rich in fiber. These fibers pass into the colon and will help eliminate carcinogenic compounds to the diet. Indirectly, they also facilitate the elimination of estrogen hormones which enhance the proliferation of breast cancer tumor cells. In the end, cereals and legumes help prevent cancers of the colon and breast. But the fibers are also known to reduce the risk of overweight and obesity. Note that the complete or semi-complete cereals (who kept their shell, called "sound") contribute to the intake of vitamins and minerals.

Milk, dairy products and cheeses in moderation

Dairy products are very interesting for their intakes of calcium, a mineral element critical to the construction and maintenance of the skeleton, which is also known to reduce the risk of colorectal cancer. However, it will not be abused because they are high in calories and high in saturated acids, promoting excess weight. Furthermore, in excess and in adolescence, dairy products may induce excessive growth and thus promote breast, ovarian and colorectal cancer.

Meat and charcuterie: limit

Red meat increases the risk of colorectal and prostate cancer. It is therefore recommended to limit quantities and opt for diversification by replacing several red meat dishes per week per fish, poultry, eggs, cereals and legumes. Moreover, it is better to be wary of cooking: a overcooked meat is carcinogenic while the fat burning grill are also toxic. Meat said transformed or meats, are severely limiting because they contain excessive amounts of salt and chemicals. In the end, to prevent cancer, it's best to settle for a meat intake twice a week and a protein meal a day focusing poultry, eggs and fish.

Fats: keep only the good fats

Fats (lipids) are concentrated energy and calories. They therefore indirectly promote obesity and cancer. The total fatty acid intake also promotes directly colorectal, breast and endometrium. Overall, it is the saturated fats and hydrogenated trans that are harmful to health. We find the first mainly in animal products (meat, cheese, butter ...) and second in industrial products (pastries, cookies, cakes, donuts, breadcrumbs, etc.). We must therefore limit these products and focus on vegetable fats: olive oil and rapeseed particular.

Fish: 2 times a week or more

The effect of fish is particularly well demonstrated in preventing colon cancer. The strength of the fish is its richness in omega-3 fatty acids, especially the fattier fish such as sardines, salmon, herring ... Note that omega-3 found in fish are also beneficial to the cardiovascular and also to prevent neurodegenerative diseases like Alzheimer's disease.

Food and drinks sweetened: limit

Please note, cancer cells "feed" of sugar. Sweetened products are therefore limited. Priority should be given foods with a low glycemic index, the insulin spike after concommation remains moderate. Furthermore, consumption of sugary products (which are also often very bold) promotes weight gain, which is to be avoided to prevent cancer.

Alcoholic beverages: eliminate!

If one drink per meal can be positive vis-à-vis cardiovascular disease, it is not the same for cancer. Once a glass of alcohol, the risk of cancer increases. If it is difficult to choose, it must at least respect extreme moderation. For your overall health, do not exceed 1-6 drinks per week and avoid intoxication!