According to the World Health Organization, between 30% and 50% of cancer cases are prevented through the presence of a healthy diet and lifestyle. With this in mind, every time you eat, it is an opportunity to reduce your risk.
And according to the oncologists we talked to, there is a specific type of food that is particularly powerful when it comes to reducing the risk of cancer. Therefore, they try to integrate it into every meal.
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Oncologists to fight cancer integrate into their eating
As for the production of your diet around cancer prevention, Dr. Michael Domiello, do, A radiation oncologist at the Barbara Anne Cancer Institute says it is important to think about both macronutrients and trace elements. Macronutrients are the essential nutrients that the body needs in large quantities to function properly: carbohydrates, fats and proteins. “[Micronutrients are] Elements, ineffective elements, vitamins and compounds in our food that serve other functions, “he explains.
Although both types of nutrients are important, he says that one of the most intriguing trace elements is polyphenols, which are a key role in the prevention of cancer. Polyphenols are natural compounds synthesized by plants that have been shown to fight inflammation in the body. They are in plentiful food, including vegetables, fruits, nuts, seeds, herbs and spices. This facilitates the integration of foods containing polyphenol into any meal.
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For example, Dr. Dominilo says he adds two tablespoons of high flavonoid cocoa powder to his morning coffee and pairs it with a handful of blueberries, beef, known for its high content of polyphenol.
“The way we eat and live can affect our chances of getting cancer. One major factor is chronic inflammation, which is when the body’s immune system is constantly active,” says D -d e m dawn mustelm, yours, Integrative oncologist at the Mayo Clinic and a member of the IM8 Scientific Advisory Board. Therefore, it eats exclusively plant -based foods as a way to eat many inflammatory struggles containing polyphenol foods.
Dr. Musalem says that some of the polyphenol-rich foods that she integrates into her dishes are most often beans, nuts, green leafy vegetables, cruciferous vegetables and berries. All these foods are scientifically related to a decrease in the likelihood of cancer when eaten regularly.
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Dr. Latonya Riddle-Jones, MD, MPH, An internalist and pediatrician at Barbara Ann Caraugo Cancer Center says he is also trying to add leafy greenery to as many dishes as possible because of their high content of polyphenol. “I have a garden and [grow] Spinach, cabbage, cabbage and various green. I mix some of these foods in my fruit cocktails and sauces, like spaghetti sauce, “she says, adding that this is a way to sneak green in dishes without her children knowing.
An easy way to increase the intake of polyphenol is by integrating more spices and herbs into your dishes, advice from Musalem. “A pinch of turmeric, cinnamon dash, fresh basil, garlic, ginger or rosemary-not only they have a serious taste, but they are loaded with anti-inflammatory and antioxidant compounds. These small power houses can reduce chronic inflammation, and even help your bloodshed.
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What to avoid eating if you want to reduce the risk of cancer
All three doctors emphasize that it is not only what you eat is important when it comes to using a diet to reduce the risk of cancer; What you do not eat is also important. Everyone says they minimize foods with excess sugar or something ultra -processed. They also recommend minimizing alcohol consumption.
“I live from philosophy that every bite is a choice for nourishing health or nutrition. That’s why I stick to all of food, a diet only for plants -without ultra -processed foods, without animal protein. Just vibrant, nourishing true plant foods.
This was said that Dr. Musalem says that this does not mean eating only nutrient-rich foods; Food is also for pleasure! “I always tell my patients: aim to eat almost perfectly at home. Thus, when you are out and around, you can make a thoughtful choice without guilt or stress,” she shares.
There is such an abundance of foods containing polyphenol that it is easy to include at least one in each meal. As you prepare your eating, you can add more plants to your plate. This way you can reduce the risk of cancer with any bite.
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