Politics
Which foods prevent which illnesses…and the stuff you should really avoid
THEY say “you are what you eat” – but limiting your intake of certain foods could also be key to staying healthy.
New research has found that drinking more than one glass of orange juice a day raises the risk of skin cancer by more than half.
Which foods prevent which illnesses…and the stuff you should really avoid[/caption]
Studies have also shown that life-style choices could be to blame for 27 per cent UK breast cancer cases.
Rachael Gormley, chief exec of the World Cancer Research Fund UK, said: “These new figures give a clear indication of the simple changes we can all make.”
Nutritional expert Meredy Birdi advises doubling the recommended portions of fruit and vegetables.
One portion can be 80g of fresh fruit or veg or 30g of dried fruit.
Meredy, who runs advice website thecancerdietician.com, said: “We all know smoking and being sedentary is bad for our health, but thinking about diet could reduce your chance of getting that diagnosis.
“There’s strong evidence to show that a diet rich in fruit and vegetables can prevent cancer.
“But people probably need to eat more like ten portions a day, rather than five.
“Wholegrains such as brown rice and porridge oats are important too for helping to remove waste products and toxins from the body.
Below is your guide to the best foods for staying cancer-free[/caption]
“I never advise clients to cut out animal products altogether as they contain lots of essential nutrients, but I do encourage people to choose quality meat and dairy wherever possible.
“If you have the budget, I’d recommend organic animal products.
“As well as thinking about what you eat, think sleep too. It has a massive effect on the immune system.”
Below is your guide to the best foods for staying cancer-free — and which ones to avoid.
Bowel cancer
EAT: Brown rice, oats, chickpeas, apples, peas and carrots.
Fibre is really important for reducing your risk of bowel cancer.
Fibre is really important for reducing your risk of bowel cancer[/caption]
You need insoluble fibre – such as brown rice, nuts and seeds to break up poo – and soluble fibre, which dissolves in water and forms a gel in the gut, making poo soft and easier to pass.
Keeping hydrated is also great for bowel health.
Avoid sugary drinks and try water or low-fat milk. Drink six to eight glasses of fluid a day to prevent dehydration.
LIMIT: Red meat. Too much processed or red meat can increase your risk of bowel cancer.
Too much processed or red meat can increase your risk of bowel cancer[/caption]
Bowel Cancer UK recommends eating no more than 500g of cooked red meat a week.
One portion of spaghetti bolognese contains around 140g of cooked mince, a steak is around 145g and a medium pork chop around 90g.
Cervical cancer
EAT: Avocados, lentils, fortified cereals and strawberries.
All these foods contain high levels of folate, a B vitamin which may protect against cervical cancer.
Foods that contain high levels of folate like avocados may protect against cervical cancer[/caption]
A study carried out by a team of Chinese researchers last year found that low blood folate levels in women meant they were more likely to develop the HPV virus and go on to develop cancer.
While diet can help reduce your risk, it’s also important to stop smoking and take regular cervical screening tests.
LIMIT: Fried foods. Being overweight or obese increases your risk of cervical cancer so it’s a good idea to avoid foods that are high in saturated fat, such as pizza, chips and fatty takeaways.
Also avoid processed meats, refined sugar and foods high in transaturated fats.
Being overweight or obese increases your risk of cervical cancer[/caption]
These foods are linked with obesity which can further increase the risk of bowel cancer.
Prostate cancer
EAT: Cooked tomatoes. Men who consumed cooked, canned tomatoes five or six times a week had a 28 per cent decreased risk compared to men who never ate them.
The study, funded by the World Cancer Research Fund, said the same effect was not seen in raw tomatoes.
Men who consumed cooked, canned tomatoes five or six times a week decreased their risk of prostate cancer[/caption]
Cheese has been found to increase the risk of prostate cancer[/caption]
It is thought to be down to the lycopene, an antioxidant found in tomatoes, levels of which rise when they are cooked.
LIMIT: Cheese. Experts at the Mayo Clinic in America found that men who consumed high levels of dairy – from cheese, milk and butter to yoghurt – were up to 76 per cent more likely to develop prostate cancer.
Those on a vegan diet reduced their risk by a fifth.
It is thought dairy may raise levels of a growth hormone and boost calcium levels, both of which have been linked to prostate tumours.
Liver cancer
DRINK: Coffee. A report published by the British Liver Trust in June 2016 confirms coffee is good for liver health.
Not only does it lower the risk of cancer, it may also reduce the risk of other liver conditions including fibrosis and cirrhosis.
A report published in June 2016 confirms coffee is good for liver health[/caption]
Too much processed food is bad for your liver and may lead to tumours[/caption]
It doesn’t matter how you drink it either. Filtered, instant and espresso all had the same beneficial effects.
LIMIT: Microwave meals. Whether it’s pies, bacon sarnies or ready meals, research has shown that too much processed food is bad for your liver and may lead to tumours.
Experts believe it is because they are often high in fat, sugar and salt and have fewer vitamins and fibre that ward off disease.
The chemicals and additives used to boost flavours and shelf life may also raise the risk.
Breast cancer
EAT: Broccoli and brussels sprouts. Researchers at Harvard in the US found that women who eat five and a half portions of fruit and vegetables every day reduced their risk of developing the disease by 11 per cent.
Broccoli, Brussels sprouts and yellow pepper had the most protective effect, they claimed.
Broccoli, Brussels sprouts and yellow pepper have been proven to have protective effects against breast cancer[/caption]
Just 100ml of sugary drink a day is enough to raise your risk of breast cancer by 22 per cent[/caption]
LIMIT: Fizzy drinks. French scientists claimed just 100ml of sugary drink a day – around one third of a typical can – is enough to raise your risk by 22 per cent. Fruit juice was just as risky.
The researchers believe that sugar in the drinks causes our bodies to store fat around organs such as the liver and pancreas, and this has been linked to a higher risk of cancer.
High blood sugar levels, inflammation and additives in the drinks may also be to blame.
Heart disease
EAT: Apples, pears and citrus fruits. Scientists at Imperial College London recommended eating up to ten portions of fruit and vegetables a day to reduce your chance of a heart attack.
The researchers also said some foods were better than others at protecting the heart.
Apples, pears and citrus fruits can reduce your chance of a heart attack[/caption]
These included apples and pears, citrus fruits and green leafy vegetables such as lettuce and spinach.
LIMIT: Salt. Too much can cause high blood pressure, which in turn is a risk factor for heart disease.
The British Heart Foundation says most of us eat 8.6g a day, well over the 6g limit recommended for adults.
Banishing the salt shaker from your table will help, but it’s not the whole problem.
Too much salt can cause high blood pressure[/caption]
The charity says a staggering 75 per cent of the salt we consume is hidden in foods we buy at the shop.
Lung cancer
EAT: Curry. Turmeric, a spice often used in curry, could slow the growth of tumours in certain cancers, including those in the breast, lung and stomach.
In a study published last year, scientists at Philadelphia’s Temple University found that a compound within it, curcumin, “exhibits anti-cancer ability.”
Turmeric, a spice often used in curry, can slow the growth of tumours in certain cancers[/caption]
Eating a diet rich in saturated fat could make you more likely to develop lung cancer[/caption]
Most read in Fabulous
They say that thanks to its antioxidant and anti-inflammatory properties, curcumin prevents nutrients being delivered to tumours and stops cancer cells emitting harmful proteins.
Limit: Burgers. Eating a diet rich in saturated fat could make you more likely to develop lung cancer. It is found in processed foods such as sausages and burgers, butter, biscuits and cakes.
Those who consume the highest levels were 14 per cent more likely to develop lung tumours, according to researchers in Nashville, Tennessee.
Lifesavour stats
38% of cancers are preventable
15% are caused by smoking
6% are caused by being overweight
79% of lung cancer is preventable
54% of bowel cancer is preventable
12,000 cases a year caused by alcohol
GOT a story? RING The Sun on 0207 782 4104 or WHATSAPP on 07423720250 or EMAIL exclusive@the-sun.co.uk
