Eating habits can fight and fuel cancer

The 21st century has marked cancer as a significant health concern globally. Diet is considered the most important factor leading to cancer, which is amenable to intervention. There is no single food that can guarantee cancer prevention, but certain nutrient-rich foods may lower the risk. A balanced diet typically includes whole grains, fruits, vegetables, legumes, nuts and low-fat dairy products while limiting processed foods, added sugars and saturated fats. This diet is often linked to a lower risk of developing cancer.

Whole grains and legumes

Eating 15-30g of whole grains such as rolled oats, brown rice, barley, quinoa and 100 per cent whole-wheat bread each day lowers the risk of colorectal, gastric, pancreatic and oesophageal cancers by 3-11 per cent.

Legumes such as beans, lentils and chickpeas are rich in dietary fibre, polyunsaturated fatty acids, vitamin E, vitamin B6, folate, micronutrients and flavonoids, all of which have been associated with cancer-protective effects.

Fruits and vegetables

Cruciferous vegetables, such as beetroot, radish, cabbage, broccoli, cauliflower and sprouts, are rich in nutrients including beta-carotene, vitamins C, E and K, folate and minerals. These have been proven to cut the risk of cancers of the food pipe, stomach, intestine and rectum. It is advisable to use fruits and vegetables after washing in running, cold water.

Sugary foods & preservatives

Sugar feeds cancer cells and cutting sugar from the diet helps in stopping cancer cells from growing is a myth. However, cancer risk and sugar intake have an indirect link. Consuming high amounts of sugary foods can lead to weight gain over time. This in turn increases the risk of obesity-related cancers, such as breast, prostate, colorectal, uterine, ovarian and others.

The World Health Organisation (WHO) recommends that we keep our dietary sugar intake less than 10 per cent of daily energy intake. Preservatives found in processed meats, fruit juices and pickles are known to cause cancer, especially colorectal cancer. We should use natural preservatives such as vinegar and salt, rosemary extract and citric acid.

Alcohol and risk of cancer

Alcohol is known to cause mouth and throat cancer, oesophageal cancer, colon and rectal cancer, and breast cancer in women. It has been proven that no amount of alcohol is safe. If someone still wants to drink alcohol, they should limit it to less often.

There is no ‘magical cuisine’ that promises cancer prevention. However, your day-to-day eating pattern matters the most. Embracing a nutrient-rich diet and maintaining a health-focused lifestyle can significantly reduce the risk of developing cancer. Every food that we take can either prevent or provoke cancer and the choice is yours.