“Swe are what we eat “, argued the German philosopher Feuerbach in 1862, and today, more than 150 years after that statement, there are more and more scientific studies showing how a healthy diet is able to prevent the onset of tumors. Unfortunately, there is much, perhaps too much, information circulating on the link between food and cancer, not always supported by solid scientific data. It is therefore essential to shed some light, because nutrition can be our best ally against disease.
Does red meat increase the risk of cancer?
Red meat is a much discussed food, whose “carcinogenicity” seems to depend above all on the quantity consumed and on the processing and cooking methods. Numerous studies have shown that consuming too much red meat, especially if processed or cooked at high temperatures, increases the risk of developing certain cancers, including that of colon rectumof the pancreas and of prostate. Reducing consumption is therefore essential for our health and current guidelines recommend consuming no more than 500 grams of red meat per week and theimitate those processed, such as cured meatsto a consumption maximum of 50 grams per week.
Is it true that limited alcohol consumption can be good for your health?
Unlike what you think, even moderate alcohol consumption, such as one drink a day, can be dangerous and increase the risk of getting cancer. In fact, alcohol contains ethanol, an important risk factor for the onset of cancers that has been associated with the development of at least 12 types of cancer, including those of the liver, pancreas, oral cavity, colorectal and breast in women.
Can sugar feed the tumor?
Cancer cells need more energy than healthy ones and can therefore be identified because they consume a lot of glucose, but this is a consequence and not a cause of the disease. Although ad today there is no solid evidence of a direct relationship between sugar consumption and cancer risk (except for breast cancer), it is advisable to reduce their presence in the diet as a excessive sugar consumption can lead to overweight and obesity, two major risk factors for many cancers.
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Can fruits and vegetables protect us from cancer?
The benefits associated with the consumption of fruit and vegetables are observed, albeit to varying degrees, for all cancers. Fruits and vegetables are indeed rich in active substances, such as vitamins, fibers and antioxidants, which have a protective action against cancer. Green light to their consumption: give them the ideal dose of 5 portions a day at a minimum of 400 grams at each meal.
Superfood or proper nutrition?
They are the fashion of the moment: i superfood are those foods considered super rich in nutrients and which should bring great benefits to those who consume them habitually. But how much is it true? Many of the foods referred to as superfoods have indeed been shown to have healthy properties for the organism. However, none of these foods, even if consumed in large quantities and for a long time, is able to protect us from disease and only a varied diet can ensure our body all the nutrients necessary to preserve the immune system and reduce the risk of developing cancer.
The anti-cancer rules
So what can we do to prevent the onset of tumors even at the table? In 2018, researchers from the World Cancer Research Fund have summarized their research and analysis work done in the last few into one list of recommendations. Here are the main tips that, if respected to the rule, can help us keep tumors at bay.
- Always keep your weight within normal limits
- Limit the consumption of sugary drinks
- Limit alcohol consumption
- Eat a diet rich in whole grains, fruits, vegetables and legumes
- Limit the consumption of ready-to-eat and processed foods, high in fat and sugar
- Limit the consumption of red and processed meats
- Don’t use supplements to prevent cancer
- Exercise
To know more
If you want to know more about lung cancer, download the manual “Nutrition and health. Scientific answers to frequently asked questions “ made by Umberto Veronesi Foundation.
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