Although genetic factors are responsible for 5-10 percent of cancer, 90-95 percent of the disease is affected by environmental factors. 30 percent of these environmental factors also consist of our eating habits.
Therefore, we are able to protect as 30 percent rate of cancer by healthy eating. Moreover when we pay attention to 3 important rules such as healthy eating, walking 30 minutes brisk every day and staying in ideal weight range. These habits raise our chance to protect against cancer as 40 percent.
How to Plan to Eat to Be Protected From Cancer
1.Consume a wide variety of vegetables and fruits
Studies have showed that people who consume enough fruit and vegetables during the day have a 10 percent less risk of cancer than those who do not consume. You should eat vegetables and fruits of a different color every day as possible to avoid cancer. Because the more you feed on different colors, the more antioxidants you get.
Women should consume 2-3 portions a day, men consume 3-4 portions of fruit a day. Vegetables are both a source of vitamins and minerals as well as pulp. Pulp-rich nutrition is particularly protective against digestive system cancers.
2.Do not neglect the grain and the dry legumes
Especially with popular diets, the trend towards single-type feeding increased. But eating well means eating enough from every food. So if you are feeding a single type, you are actually eating badly. So don’t remove carbohydrates from your life. However, we should only consume, whole grain sources and dried legumes in quality. Cereals are the source of vitamin B1.
Vitamin B1 is necessary for the functioning of the body’s energy system, and is the precursor of the serotonin hormone that we know as happiness hormone. Being healthy is to be in a state of physical and spiritual well-being.
3.Consume fish 2-3 days per week
According to studies, omega 3 fatty acids that have many benefits on human health also decrease the risk of cancer. To benefit from the protective effects of omega-3 fatty acids, cook steamed or baked fish 2-3 times per week.
4.Stay away from sugar
Excessive consumption of refined sugar increases both energy intake and insulin levels, leading to increased fat(adipose) tissue. Increased fat tissue can also increase the risk of cancer.
Therefore, make sure that the sugar you consume daily should not exceed 5 percent of your total energy consumption. For example, if you consume 2000 calories per day, more than 100 calories should not come from sugar.
The intestines are responsible for the vast majority of our immune system. Any functional disorder in our intestines can lower our immune system, which can invite many diseases. One of these diseases; cancer.
Good and bad bacteria are in balance in our intestines, but due to environmental factors such as poor nutrition, smoking, stress and alcohol, this balance can be disrupted. In order to keep this balance, you should use natural probiotic sources such as yoghurt and kefir.