Diet, Nutrition, and Cancer Risk: Things to Do to Stay Healthy

Diet, Nutrition, and Cancer Risk

Cancer is the second leading cause of death in America. There are many studies being done on cancer and pharmaceutical companies are trying to find solutions. One of these companies is found in the stock market at ZNTL stock. They are developing small molecule therapeutics for the treatment of various cancers.

Diet and nutrition can affect your risk for this disease. Cancer prevention starts with eating healthy. Below is a list of foods you should eat or avoid to prevent cancer.

What to Eat

1. Fruits and Vegetables

Fruits are healthy

Fruits and vegetables are good for you. Fruits like apples, bananas, oranges, and peaches have shown remarkable antioxidant properties. Similarly, studies have linked vegetables like kale, tomatoes, and broccoli to have potent anti-cancer properties. These foods contain cancer-fighting antioxidants and vitamins that prevent cell damage, which can lead to cancer development.

2. Consume More Plant-Based Foods

Plant-based foods contain high amounts of antioxidant vitamins A, C, and E. In addition, a plant-based diet has phytochemicals which are natural compounds found in plants that have been shown to protect against some cancers. These compounds work by protecting cells against damage caused by free radicals, which are unstable atoms that can cause cancer.

Nutritionists recommend eating whole fruit instead of fruit juice. You should also include cruciferous vegetables in your diet like broccoli, cauliflower, and cabbage.

3. Lean Proteins

fish diet

Lean protein includes fish or chicken breast without skin or breading, nuts, beans, and seeds. Protein is needed to build and maintain muscle mass. It can also be used for energy when carbohydrates are not available in the diet. Lean beef is not carcinogenic because it has lower levels of saturated fat than these types of meat.

According to the experts, plant proteins like soy, legumes, and nut decrease the risk for breast cancer due to phytoestrogens, which may mimic the function of estrogen in women before menopause.

4. Coffee

Coffee has also gained a lot of negative press over the years because of its link with cancer. However, recent studies show that it decreases the risk for endometrial and liver cancers.

Foods to Avoid

1. Red Meat

Red Meat

It would be best if you reduced red meats to prevent cancer development. Studies show that processed meat like bacon, sausage, and ham increase your risk of developing colorectal cancer by 21%.

2. Dairy Products

Limit dairy products like milk, cream cheese, and yogurt because they contain saturated fats, increasing cancer risk. Milk is associated with prostate cancer development in men.

It is also linked to an increased risk for ovarian cancer among women. Switching from cow’s milk to almond, rice, or soy milk can lower your risk of cancer.

Hormonal factors may increase the risk for prostate, breast, and ovarian cancers. High-fat dairy increases the risk for endometrial, colon, and prostate cancers due to hormones in milk. These hormones are not destroyed through pasteurization or homogenization.

3. Processed Sugar


Limit the amount of processed foods and refined sugars that you are eating. These types of food have been linked to cancer development. Overeating fruit juice was associated with an increased risk of cancers like leukemia.

Sugar is also bad for you because it feeds the cells that cause tumor growth. Refined sugar found in candy and baked goods has been linked with pancreatic cancer.

4. Processed Foods

People trying to prevent cancer should stay away from foods that have been processed or cooked at high temperatures because they contain carcinogenic chemicals. These include french fries, potato chips, fried chicken, and barbeque sauce, which you can completely cut out of your diet.

Processed meats contain carcinogenic chemicals like nitrates and nitrites, which can cause cancer development. Red meat raises the risk of developing colorectal cancer and breast cancer among women.

5. Alcohol


Limit your alcohol intake to one drink a day or less if you do not want cancer risk. If you choose to drink, red wine may have health benefits like preventing blood clots because of antioxidants called flavonoids.

Doctors say that alcohol increases the risk for oral, pharyngeal, and esophageal cancer due to carcinogens created as a by-product of alcohol metabolism (when the body breaks down this substance). Alcohol is also linked with pancreatic and colorectal cancer.

6. Grilled foods

Grilled foods increased the risk for oral, pharyngeal, and esophageal cancers due to heterocyclic amines created when grilling meat at high temperatures.

7. Salt


Salt increases the risk for stomach cancer because it increases the amount of chloride in gastric juices, which can be corrosive to the inner stomach wall cells.

The American Cancer Society suggests limiting your daily intake of:

  • Processed foods like sugary cereals
  • Microwave dinners or frozen meals
  • Candy, donuts, and other baked goods made with white flour

Conclusively, if you want to reduce your risk of cancer, adopt a healthier diet that includes more nourishing oils like olive oil and canola oil, and whole grains instead of processed foods.

Article Submitted By Community Writer

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