In Brazil, inadequate nutrition is responsible for one in five cases of cancer. Find out what to include and what to eliminate from your diet
According to the INCA (National Cancer Institute), poor nutrition is responsible for approximately 20% of cancer cases in Brazil. According to the institute, one in three cases could be avoided by adopting a healthy diet, controlling weight and engaging in physical activity.
Nutritionist Juliana Vieira says a varied menu, rich in fruits, vegetables, whole grains, cereals and low in ultra-processed foods can prevent many cases of cancer. With this in mind, he has separated 6 foods to include in your diet. Watch:
1 – Red fruits
Fruits such as strawberries, blackberries, raspberries and blueberries have their characteristic color due to the presence of pigments called anthocyanins. These substances have antioxidant power and prevent the formation of free radicals, molecules that damage cellular DNA and promote the development of cancer.
Additionally, these fruits offer good amounts of vitamin C, which is also a powerful antioxidant.
2 – Yellow and orange fruit and vegetables
The yellow or orange color of foods such as pumpkin, sweet potatoes, carrots, mangoes, nectarines and papayas is due to the presence of beta-carotene, a pigment that protects our genetic material from damage caused by oxidation.
Another excellent benefit is the high concentration of vitamins, minerals and fiber, as they allow the entire body to function properly.
3 – Citrus fruits
Citrus fruits are the champions when it comes to vitamin C, a micronutrient capable of avoiding oxidative stress in cells and preventing the development of various types of malignant tumors, including breast cancer.
It is therefore worth investing in fruits such as pineapple, acerola, passion fruit, kiwi, orange, lemon and mandarin, eating at least one portion every day.
4 – Broccoli and other cruciferous vegetables
Cruciferous vegetables such as broccoli, cabbage, cauliflower and cabbage are famous for their high content of fibre, vitamins and minerals, essential substances to ensure the correct functioning of the body. Additionally, these foods offer substances that work specifically to prevent cancer, such as glucosinolates.
5 – Salmon and other fatty fish
Fish such as salmon, sardines and tuna contain, for example, unsaturated fats, which are considered good for protecting cardiovascular health and reducing the risk of developing various types of cancer.
This property is also due to the presence of omega-3 fatty acids, which fight and prevent inflammatory activity, a strong risk factor for malignant tumors.
6 – Chestnuts and other oilseeds
Dried fruit in general, such as peanuts, almonds, hazelnuts, cashews, Brazil nuts and walnuts, are a source of vitamin E, which also has an antioxidant action.
What not to put on your plate
On the other hand, there are also potentially carcinogenic foods. The nutritionist indicates what to avoid on your plate to prevent cancer:
1 – Excess red meat, which is rich in saturated fats and promotes inflammatory processes in the body, increasing the risk of breast cancer. It is therefore advisable to limit consumption to three portions per week, favoring fish and poultry.
2 – It is also important to avoid fried foods and fatty foods in general, such as fast food snacks, whole milk and yellow cheeses. This is because excessive fat intake is linked to weight gain (which increases the risk of cancer) and an increase in estradiol, a hormone linked to breast cancer.
3 – White sugars, sweets, soft drinks and industrialized products in general should be consumed in moderation. This is because they contain artificial substances that trigger inflammatory processes in the body.
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
