HOW SHOULD WE EAT TO PREVENT CANCER?

Cancer; It is the uncontrolled proliferation of damaged cells in a particular tissue or organ, forming a mass or tumor. Cancer is one of the most common diseases of our age. Nutrition is one of the important factors in the development of cancer. The relevance of cancer to nutrition is between 10-70%, and 35% is accepted. Food goes through many stages, starting from planting until it reaches our table. In these stages, nutrients undergo various physical, chemical, etc. Exposure to changes and contact with foreign substances may affect the quality of the food as well as the health of that food. Factors that are effective in cancer formation

• Nutrition (Excessive fat, less fruit and vegetables, less fiber, smoked food consumption)

• Tobacco and Alcohol use

• Genetics/Heredity

• Viruses and Infections

• Exposure to radiation

• Hormones

• Habits

• Environmental Factors

• Physical Activity

• Drugs etc.

 

 

 

THE ROLE OF NUTRITION IN CANCER FORMATION

 

Mold Growing in Food and Toxins: Failure to store food under appropriate conditions in hot and humid regions causes mold growth. Mycotoxins created by molds cause cancer. For example; It is known that molds mostly cause esophagus and liver cancer.

Natural Carcinogens in Food: Nitrates and nitrites are substances found in foods and water. Nitrites may be found in large amounts in water depending on the characteristics of the region. Other sources are nitrite and nitrate salts used in meat preservation. Additionally, excessive salt consumption causes the formation of such molecules. A healthy person's daily salt consumption should not exceed 5-6 grams. If vegetables are kept at room temperature and in contact with oxygen, vitamin losses occur. For this reason, vegetables and fruits should be stored in the refrigerator and chopped when used. Drying vegetables and fruits in the sun also increases vitamin losses. Vegetable oils are anti-cancer, antioxidant They contain vitamin E, one of the natural vitamins. To prevent vitamin E loss, oils should be stored away from light and oxygen.

Food Cooking Methods: Cooking methods cause some changes in the structure of foods. Due to wrong cooking methods, cancer-protective vitamin loss and carcinogens occur in foods.

Food Types and Amounts Consumed: Old sheep, beef, goat and chicken meats, hamburgers, plain, fatty meats. Consuming meatballs, soudjouk, sausage, salami, butter, tallow, deep-fried foods, salted, smoked foods, foods with added nitrite and nitrate, meat cooked directly on fire (kebab, etc.), and deep-fried foods increases the risk of cancer. Because cancer-causing substances in the environment accumulate in fat and fatty parts of foods, and bowel cancers increase depending on fat intake.

FOSS: We include enough vegetables, fruits and legumes in our daily diet. Bacteria create cancer-causing molecules from the residues and secretions that accumulate in the intestine and remain in the intestines for a long time due to our low consumption of fiber. Since these molecules constantly come into contact with the intestinal surface, the risk of cancer increases.

Obesity: Obesity is a risk factor for the formation of various types of cancer. It has been determined that the death rate from cancer is higher in obese people than in thin people. Some studies have reported that breast cancer is more common in women who are not breastfeeding and who are obese.

Alcohol: Excessive alcohol consumption causes lip, esophagus and larynx cancers; There is evidence that it increases the risk of liver and lung cancer.

Tobacco: It is known that chewing tobacco, smoking cigarettes and hookahs, or being exposed to cigarette smoke causes various cancers. Consuming alcohol along with smoking tobacco. It has been found to increase the risk of cancer

Vitamins and Minerals:The risk of cancer also increases in deficiencies of vitamins A, C, E and minerals such as zinc, calcium, selenium, iodine and iron.

 

NUTRITIONAL RECOMMENDATIONS TO PREVENT CANCER

Adequate nutrition You should have a balanced diet. Ideal body weight should be maintained. Fat consumption should be reduced and fatty meats should be avoided as much as possible. At least 3-5 portions of vegetables and fruits should be consumed a day. Edible fruits with their shells should be consumed with their shells. Vegetable dishes should be cooked in a little water or in their own juices and consumed immediately. 2 portions of legumes should be consumed per week. Soaking and boiling water of dried legumes should not be spilled. Storage conditions of food should be taken into consideration. Alcohol should not be consumed or its consumption should be reduced. Labels of ready-made foods should be examined. Foods that are fresh and prepared and cooked in our own kitchens should be preferred. Whole wheat bread should be preferred. Foods such as tomatoes, garlic, onions, mint and parsley should be used abundantly and frequently during the preparation and cooking stages of food. At least 30 minutes of walking, swimming, cycling, step etc. 3 days a week. Exercises should be done and continued throughout life.

Cancer Protective Foods

• Soybeans, Lentils

• Fat-free cheese, cottage cheese, yoghurt

• Dry Beans, Chickpeas

• Fresh Beans, Peas

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• Fruits (Citrus, Apricot, Black Mulberry, Cranberry, Cherry, Sour Cherry, Currant and Others)

• Such as Walnuts, Pistachios and Hazelnuts nuts

• Cabbages, cauliflower, spinach, chard, radish and beet leaves, turnip greens, mustard leaves and similar wild edible herbs,

• Garlic, onion, leek

• Whole wheat bread, rye bread, bulgur, cracked wheat

• Liver, kidney, heart, egg

 

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