Continue to share information about the Association of health and nutrition. Today we are talking about whether really to protect yourself from cancer by following a particular diet. On the subject of food and beauty blogger Elena Sagun spoke with Dr. oncologist-hematologist Tatiana Skripec.
“In official medicine there is no evidence that vegetarianism, veganism, flexitarianism, keto-diet, and other power system will reduce the risk of cancer, says Tatiana. – Will they help you lose weight? Yes. Will lead to deficiency of nutrients? Also, Yes. But to be 100% protected from cancer, they will not. So I’m very wary of professionals who are strongly recommended to abstain from meat, dairy products and other foods of animal origin.”
The doctor tells her that she adheres to the principles of the Mediterranean diet. And for good reason. “In the top ten of the healthiest countries in the Bloomberg 2019, the leaders are Spain and Italy. And according to the Institute for Health Metrics and Evaluation, by 2040, the ninth year in Spain is the highest life expectancy, – says Tatiana. – Why these countries are in the lead? It’s simple: the Mediterranean diet and an active lifestyle. And, of course, do not forget about a high level of medical care”.
“In 2019, the Mediterranean diet has headed a rating of the healthiest diets according to the American magazine U.S. News & World Report,” adds Tatiana. The Commission of experts of the best endocrinologists, cardiologists and nutritionists have evaluated over forty different diets. And that the Mediterranean was recognized as the most healthy and simple, because it is easy to stick to without the stress and breakdowns. How is it connected with cancer? The doctor recalls that maintaining a healthy weight is one of the key aspects in the prevention of cancer, because obesity is a scientifically proven risk factor for many cancers.
Garlic. “It fights bacteria. Including with Helicobacter pylori, which is associated with the development of gastric ulcer and stomach cancer. Some studies show that garlic also reduces the risk of developing cancer of the colon, esophagus, pancreas and breast cancer. To get the maximum benefit from garlic clean and chop the teeth, then allow to sit for 15-20 minutes before drinking or cooking. So aktiviziruyutsya enzymes and secreted sulfur-containing compounds that have the greatest protective effect”.
Broccoli. “All the cruciferous vegetables contain phytochemicals glucosinolates, which produce protective enzymes. One of the most effective is an enzyme sulforaphane. Broccoli is his best source. According to hundreds of studies broccoli probably reduces the risk of cancer of the prostate, lung, colon, breast, bladder, liver, tumors of the head and neck, esophagus and stomach.”
Tomatoes. “Red tomatoes gives a phytochemical substance called lycopene. Several studies show that lycopene-rich diet is associated with a decreased risk of prostate cancer. In laboratory tests, lycopene has stopped the growth of other types of malignant cells in the breast, lung and endometrium. To get the most benefit from lycopene, eat cooked tomatoes, including tomato juice and pizza sauce. It is in thermally processed lycopene is most readily available for easy absorption. Where there is more lycopene? In watermelons, pink grapefruits and red pepper.”
Strawberries and raspberries. “These berries are rich in antioxidants – vitamin C and ellagic acid. There is a possibility that ellagic acid may have anti-tumor properties. These berries also contain flavonoids. They inhibit the enzymes that damage cell DNA. Other types of flavonoids-rich berry is also necessary to add to the diet. It’s – BlackBerry, blueberry and cranberry”.
Carrots. “Part of its composition of beta-carotene can protect cell membranes from damage from toxins and slow the growth of cancer cells. Carrots also contain other vitamins and phytochemicals. They can protect from breast cancer, larynx, esophagus and stomach. There are studies that suggest that carrots protect against cervical cancer. In addition, carrots have falcarinol – natural pesticide, which can exert anti-inflammatory effects. Eat carrots cooked, not raw. Cook it whole – so will decrease the loss of nutrients during heat treatment”.
Spinach. “This is a great source of carotenoids such as lutein and zeaxanthin. Some studies show that they can protect against cancer of the esophagus and stomach. Also some research has shown that carotenoids from spinach and other foods reduce the risk of developing cancer of the ovaries, endometrium, lung and colon”.
Whole-grain products. “Whole grains contain high amounts of fiber. It is unclear as fiber and certain types of fats affect the risk of developing cancer, in particular colorectal. However, whole grains contain a lot of nutrients that help maintain health as a whole.”
Red meat and processed meat products – semi-finished products and sausages. “There are official recommendations to reduce the consumption of saturated fats and red meat, as these products may increase the risk of colon cancer and lead to more aggressive forms of prostate cancer”.
Sugar. “It does not necessarily lead to cancer, but the effects of excessive consumption of sugar can cause weight gain. And being overweight or obese increases the risk of cancer and other diseases. What is considered a safe amount of sugar? Women are advised to eat no more than 25 grams a day and men no more than 36 grams.
Very harmful – added and hidden sugar. Most of them in sugary carbonated drinks. Pasta sauces, salad dressings and canned vegetables also contain hidden sugar. Here are some hidden “sugar” words that you should pay attention in reading the compositions of products: fructose, lactose, sucrose, maltose, glucose, dextrose.
Natural sweeteners – molasses, agave nectar, honey and maple syrup – are antioxidants that protect the body from cancer. But despite the naturalness of these products contain about the same calories as regular sugar. So they don’t get too carried away”.