Image via Wikipedia

Here is food for thought. Eating the correct food can reduce the risk of cancer. According to a report from the World Cancer Research Fund eating red meat or processed meat and drinking alcohol increase the risk of cancer. It is estimated that up to a third of cancers reported in Britain are linked to diet. That is 100,000 cases annually. By knowing the right foods to consume you can limit some foods and increase the consumption of others. This way you can reduce the risk by 35%.

The main foods to increase consumption of are fruit and vegetables. The average consumption in Britain is three pieces a day when the recommended daily consumption should be five portions or more. Scientists have discovered that there are substances in brocolli, sprouts, cauliflower and cabbage that can speed up DNA repair in cells. This gives good cancer protection.

Scientists have found that bowel cancers are caused by nitrosamines found in cured meats such as ham and bacon. Garlic contains substances that protect against this chemical and thereby boost the body’s defences.

Fibre is an important ingredient in any diet. Bowel cancer makes up 13% of all cancers in Britain. Eating more fibre cuts the risk by 50%

In addition to increasing foods that boost defences against cancers, you need to also reduce the consumption of foods known to cause cancers. Red meat is linked to bowel cancer, breast and stomach cancers. You should eat no more than 500 g of red meat a week You should also avoid processed meat and that means no bacon, sausage, salami, ham or burgers.

Instead eat white meat, such as chicken and lots of fish. Soya products like tofu, soya milk may reduce the risk of developing hormone related cancers such as prostate and breast cancers.

Salt is a culprit. Too much salt can cause stomach cancer. Keep to the limit of 6g of salt daily. Regularly eating meals high in saturated fats increases the risk of many cancers especially breast cancer. Use vegetable oil when cooking and avoid deep frying. When barbecueing, avoid cooking the food until it is black. This may produce chemicals that can increase cancer risk.

As for alcohol, the limit recommended by the government is 14 units a week for women and 21 for men. Cancer Research UK suggest that a pint of beer a day or one glass of wine raises the risk of bowel cancer by 10% and for women a glass of wine daily increases the risk of breast cancer by 6%

Anti-cancer diet is likely to make you lose weight. Obesity is linked with increased cancer risk.

Eat more of fruit and vegetables especially brocolli, cauliflower, sprout and cabbage. Stir fry or steam to retain a high amount of cancer resisting substances. Aim to use about two cloves a week. Fresh and not dried. Use hugh fibre foods like pasta, wholegrain bread, bran. You should consume about 30g a day. Use soya-based foods like tofu.

Eat less red and processed meat. Reduce your intake of pork, lamb and beef. Alcohol consumption should be 7 units for women and 14 for men weekly. Reduce saturated fats from your diet. Instead of butter and lard, use vegetable or olive oil. Cut down on foods high in fats i.e. cakes, biscuits and chocolate. Do not add salt to food and check the ingredients of ready made meals for the salt content.

Dr. Phil Hariram