Cancer: the list of foods that protect us according to experts
To reduce the risk of developing cancer, you need to keep an eye on the contents of your plate. But what should you really eat? Scientists at the National Food Cancer Research Network in France, who have been studying the links between diet and this disease for twenty years, have put together a list of preferred foods to better prevent cancer.
Some cancers can be prevented by reducing certain risk factors. To do this, it is advisable to practice physical activity on a regular basis, stop smoking and reduce alcohol consumption. Among the recommendations, we also find the adoption of a balanced and diversified diet.
But what foods should we really eat to prevent cancer? Researchers from the National Food Cancer Research Network, who have been interested in and analyzed the links between food and this disease for twenty years, released the results of their research, as well as the ways to improve nutrition and reduce risks Of cancer.
Consume dietary fiber to limit your risk of cancer.
In the list of nutrients that protect us from cancer, we find dietary fiber. According to reports by French and international scientific experts, a diet rich in fiber would limit the risk of developing colorectal cancer.
And for good reason, dietary fiber reduces insulin secretion, insulin resistance levels, but also hormone levels in the blood. Another benefit: foods rich in fiber facilitate intestinal transit and reduce the colons exposure to carcinogens potentially present in the stool.
Fiber also produces fatty acids with anti-inflammatory and anti-proliferative properties. "In addition, the consumption of foods that contain fiber has an indirect effect, since it contributes to reducing the risk of overweight and obesity, a factor involved in the appearance of many cancers", underline the results of the research of the scientists of the network.
Fiber-rich nutrients include whole foods, such as pasta or brown rice, legumes, such as lentils or chickpeas, and fruits and vegetables. It is advisable to eat at least one whole starch a day and consume legumes at least twice a week.
Cancers: fruits and vegetables to prevent them
Fruits and vegetables should be at the heart of the diet because they would reduce the risk of developing aerodigestive cancers, that is, cancer of the mouth, pharynx, larynx, nasopharynx, esophagus, lungs, etc. stomach and colon-rectum.
These foods, rich in fiber, vitamins, minerals and micro-constituents, not only have the same biological effects as dietary fiber but they can also influence all the phenomena that transform normal tissues into cancer cells through different mechanisms, such as activities . antioxidants or gene expression or immune system.
Dairy products to protect us from cancer
Numerous French and international scientific studies have established a link between the consumption of dairy products and the reduction of the risk of developing colorectal cancer. According to the researchers, the calcium and bacteria found in dairy products (including milk and milk-based drinks, yogurts, Swiss crackers, cottage cheese, and cheeses) have direct effects on cells. Calcium helps reduce their multiplication and helps destroy tumor cells.
"In addition, calcium also acts indirectly, by binding pro-inflammatory secondary bile acids and fatty acids, preventing them from damaging the intestinal wall," say experts from the National Food Cancer Research Network, and recommend consuming two dairy products at the same time. day to limit the risk of cancer.