Health and wellness websites affirmed that the proportion of people suffering from non-communicable chronic diseases, cancer is higher and higher currently. It is found that although the cause of many types of cancer is unknown, the attention to the relationship between healthy nutrition and cancer is increasing. This health and healthy living article will provide healthy information to you to have better health.
According to the epidemiological statistics by Doll and Peto, there are 30% cancer related to smoking; 35% related to eating; 3% related to alcoholic and 1% related to substances added to foods and nutrition. In foods, there are two substances most notable is aflatoxin and nitrosamin.
Aflatoxin is cause by Aspergillus flavus. This mildew is usually found in peanuts or other foods not preserved well. It causes liver cancer.
Types of cancer that have the most obvious association with eating habits and nutrition
Stomach cancer: the incidence of stomach cancer is different among countries in the world. For people suffering stomach cancer, stomach acidity decreases, the ability to inhibit the development of bacteria lowers making increase in the formation of nitrosamines. In addition, salt is also related to stomach cancer because it causes the shrinking of stomach.
Colon cancer: a diet and nutrition plan with low fiber and high fat (especially saturated fat) increase the risk of colon cancer. Vegetables and fruits contain much fiber which prevents constipation, dilute substances causing cancer in foods and reduce the exposure time of the digestive tract with these substances.
Breast cancer: the amount of fat (especially saturated fat) in the diet is the key reason of breast cancer. In this relationship, hormone prolactin (considered as a contributing factor to cancer) and estrogen (considered as protective factor) play the intermediary.
If you eat fat a lot, the amount of prolactin will be high. In vegetarians, the amount of prolactin is lower so they are at lower risk for breast cancer. In short, the diet with low saturated fat, fiber, vitamins, much protein, especially minerals and beta caroten will help reduce risk of cancer.
Diet preventing cancer
Energy (E): 30-35 Kcalo/kg/person.
Protid (P): 12-20% of total E in which P from animal accounts for 30-50% of total P.
Lipid (L): 18-25% of total E in which 1/3 of them is saturated fatty acids, 2/3 is polyunsaturated fatty acids.
Glucid (G): 60-70% of total E.
Provide enough vitamins, minerals, fiber.
Note: Foods having high omega 3 – omega 9 are seafood, salmon, olive oil. It is recommended to divide into several meals a day.
How to choose food?
Meats, seafood, beans, eggs, etc.
Cereals: rice, vermicelli, wheaten, potatoes, etc.
Green vegetables, ripe fruits, herbs, spices, etc.
Vegetables contain a lot of antioxidants (flavonoid – selen – vitamin C, E, Beta caroten, etc.). The organic compound isothiocyanat in cruciferous vegetables (broccoli, spinach, etc.) inhibits cancer cells’ development. The alkyl which is in garlics and onions could boosts the immune, inhibits all the formation of tumor and reduce the risk of many types of cancer, especially stomach cancer. The lycopen which is in tomatoes (especially when cooked) increases the ability to prevent prostate cancer. In lemon, apple and tea leaves contain flavonoids helping against the development of bad cells.
Foods contain much saturated fatty acids like kebabs, smoked meats, fast food, prepared food.
Fried or sautéed foods
Should not use:
Fat is used several times.
Moldy foods: peanuts, melon seeds, bean, etc.
Stimulants: alcohols, cigarettes, etc.