Health diet: How important is this in reducing the risk of cancer?

There are many research studies being conducted to understand the role of diets in cancer. Researchers are discovering more about the involvement of fruits, vegetables and grains may interfere with the process of developing cancers such as oral, larynx, cavity, esophagus, stomach, colon, lung, prostate and rectum. In addition to reducing the risk of cancer, a healthier diet will also reduce other health complications such as heart disease, hypertension, diabetes and other chronic diseases. Other evidence also suggest that consumption of  30% (daily calories) of fat can increase the risk of some cancers especially if the consumption of saturated and polyunsaturated fat.

Consumption of fruits and vegetables increases the intake of phytochemicals which has shown to reduce the risk of cancer. The following are a list of known phytochemicals found in food:

Allicin- onions and garlic, blocks or eliminates certain toxins from bacteria and viruses.

Anthocyanins - red and blue fruits (such as raspberries and blueberries) and vegetables. This supports to slow the aging process, protect against heart disease and tumors, prevent blood clots, and fight inflammation and allergies.

Biflavonoids- citrus fruits such as lemons

Carotenoids- dark yellow, orange, and deep green fruits and vegetables such as tomatoes, parsley, oranges, pink grapefruit, and spinach.

Flavonoids- fruits, vegetables, wine, green tea, onions, apples, kale, and beans.

Indoles - broccoli, bok choy, cabbage, kale, Brussel sprouts, and turnips (also known as “cruciferous” vegetables). These vegetables also contain sulfur and activate agents that destroy cancer-causing chemicals.

Isoflavones- soybeans and soybean products.

Lignins- flaxseed and whole grain products which make great snacks

Lutein- leafy green vegetables. These may support macular degeneration and cataracts as well as reduce the risk of heart disease and breast cancer.

Lycopene- tomato products. Once cooked, this appears to reduce the risk for cancer and heart attacks.

Phenolics- citrus fruits, fruit juices, cereals, legumes, and oilseeds. These have shown to be extremely powerful, and are studied for a variety of health benefits.  Phenolics appear tp slow down the aging process, protecting against heart disease and tumors, and fighting inflammation, allergies, and blood clots.

Phytochemicals cannot be found in supplements or multivitamin tablets. Sources full of these are broccoli, pears, turnips, soya nuts, spinach, olives, tomatoes, lentils, garlic, cantaloupe, apricots, onions, seeds, soya beans, green tea, apples, cabbage, brussel sprouts, bok choy, kale, red wine, berries, pears, celery, carrots and turnips.  There are no dietary restrictions whilst eating any of the above vegetables or fruits. Eat a variety of food to ensure you are receiving adequate amounts. 

Antioxidants are  another set of substances that reduce the risk of cancer. These substances promote oxidation process and act as protective agents. They protect the body from damaging effects of free radicals. Free radicals attack healthy cells, which changes their DNA, allowing tumors to grow. Research is underway to investigate the role of antioxidants in decreasing the risk of developing cancer. Antioxidants include vitamin c, beta carotene and vitamin E. Have plenty of fruit and vegetables to ensure you receive these supplements.