Foods that help prevent cancer are all around us, but many people are leaving the benefits of an anti-cancer diet on the table, nutritionists say.
No single food can protect against cancer, but eating more foods that fight it will help reduce the risk of developing the disease, the American Institute for Cancer Research notes.
Diet absolutely plays a role in a cancer preventive lifestyle, says Tracy Crane, Ph.D., director of lifestyle medicine and digital health for survivorship at the Sylvester Comprehensive Cancer Center — part of the University of Miami.
“We know cancer generally takes a long time to develop, so what we eat every day — the choices we make every day — have this compounding effect on our overall cancer risk,” Crane, who is also a registered dietitian nutritionist, tells TODAY.com.
But many Americans aren’t eating enough of foods with cancer-preventive compounds, which are mostly found in a plant-based diet, she adds.
“Unfortunately, the typical American is not doing well,” Maya Vadiveloo, Ph.D., a registered dietitian and an associate professor of nutrition at the University of Rhode Island, tells TODAY.com.
“We tend to exceed intake of refined grains, added sugars, foods that are high in saturated fat, too much salt.”
How is cancer related to a diet?
A healthy diet can reduce cancer risk in several ways:
Reduced inflammation: Inflammation can increase the risk of cancer, but a healthier diet can reduce inflammation in the body, Crane notes.
Fiber benefits: Fiber can reduce the circulating levels of estrogen in the body and is linked to lower breast cancer risk, studies have found.
Fiber also increases the bulk of stool, reducing transit time through the bowels, so any carcinogenic material going through your gut will be exposed to the lining of your intestinal tract for less time — one reason fiber can reduce colon cancer risk, Vadiveloo says.
Protection from antioxidants and phytochemicals: Certain foods contain antioxidants, which…
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