Zsuzsanna Kókai, a dietician at RMC, has highlighted some foods in the following blog post that can have a beneficial, preventive effect on cancer. A conscious, varied diet can help strengthen the body's defenses, so it is worth paying attention when choosing the right ingredients.
Can a healthy lifestyle help prevent cancer?
Cancer development depends on many factors, including lifestyle, hereditary predisposition, and environmental factors. A healthy lifestyle can reduce the risk of many malignancies. Watch your weight and seek help for both obesity and weight loss. A healthy lifestyle includes regular exercise, reducing alcohol consumption, and quitting smoking. In addition, regular screenings according to gender, age, and risk factors are key.
Are there foods to avoid?
Limiting red meat (pork, beef) to 3-4 times a week at most is advisable. This includes preserved meat products and cold cuts. Avoid processed foods, especially those high in fat and/or sugar. Thus, fast foods, deep-fried foods, and salty and sweet snacks should be eaten rarely and occasionally.
What about deep-fried foods?
Frying in hot oil produces several compounds that increase the risk of cancer. These include trans fat (also harmful to the cardiovascular system) and polycyclic aromatic compounds (PAHs). Always choose the right oil for the temperature; do not overheat or use it frequently.
Can starchy foods also cause problems?
Heating starchy foods such as bread, cereals, or potatoes produces a compound called acrylamide. This can also increase the risk of cancer. There is no need to eliminate them, but following a few rules and choosing certain foods only occasionally and less often is worth it. Avoid over-frying, grilling, or frying foods. Fries should be golden yellow, not dark. Toast should not be burnt. You can also choose coffee with a lighter roast. You can select other cooking methods, such as steaming or boiling, because these compounds are mainly produced by frying.
Which foods can be beneficial?
Eat as many different colorful vegetables and fruits as possible. The antioxidants they contain have anti-inflammatory effects and help to control free radicals. Thanks to their fiber content, vegetables, fruits, and whole grains also help promote regular bowel movements and the growth of beneficial bacteria in the gut. A healthy microbiome contributes to cancer prevention in many ways, including through its interaction with the immune system. Probiotic foods such as yogurt can also have a positive effect on the health of the gut flora.
Omega-3 fatty acids and vitamin E also have anti-inflammatory and antioxidant effects. Regular consumption of seafood, oil seeds (e.g., walnuts, hazelnuts, almonds), and cold-pressed oils (e.g., linseed and grapeseed) can increase intake.
Can dietary supplements help in prevention?
Do not exceed the daily recommended intake of minerals and vitamins. Exceptions to this should only be made if advised by a specialist or dietician, e.g., deficiencies, high-stress levels, or an unbalanced diet. However, there is evidence that excessive intake can cause harm to the body.
